The basic nutrition supplements for beginners 2: BCAA, Vitamins and Minerals



Someone who begins with his/her fitness life can feel completely lost in the world of nutrition supplements. On the market are thousands of products, but which of them you really need?

In today’s blog, which is the second part of our thematic overview, I will try to help you with the very primary orientation in the large offer of supplements: especially BCAA’s, vitamins and minerals. For this reason, the overview will be slightly simplified. But don’t worry, after a few months of experimentation with brands and flavors in different categories, you will get much better orientation.

BCAA

These amino acids are very important especially before and after your training. BCAA’s are the only amino acids that are metabolized directly in muscle tissue and help to prevent muscle breakdown‚ promote muscle protein synthesis‚ provide fuel for muscular energy‚ speed muscle recovery‚ enhance endurance and promote anabolic hormone production. BCAA’s are offered in many forms (capsules, tablets, liquid) and with different content of BCAA’s amino acids. If you pick BCAA’s with lower content (usually cheaper), you just have to use more of them. This means you will take more capsules/tablets or more liquid to get the same results.

Concerning the form, you should especially think about practicality for you. For example if you travel during a day a lot, capsules or tablets are more practical. Keep in mind that capsules always have better absorption (tablets need longer time to be absorbed in your stomach). If you choose the liquid, than here is even a question of flavors. But honestly, most of BCAA’s don’t taste great. I personally prefer capsules before and after workout routine or running in my work place and liquids if I work out at home.

Vitamins and minerals

If you train hard, you need more vitamins and minerals. In the beginning you need especially complex of vitamins B and zinc - they help with the absorption of proteins. Better protein absorption means less acne problems. Also take vitamin C, which is important for your immunity. Later you will find out which additional minerals and vitamins you need.

Don’t forget a joint care (tablets, capsules or fuel). More important than the form of joint care is the regular intake, if it’s on the package written for e.g.: “take it five times a day”, just do it. I suppose you would like to do squats or run also in ten years, don’t you?