In the ideal world, we would all follow a perfect, healthy diet. Sadly, it rarely works out like that. Modern lifestyles are stressful and busy, and it is hard to meal plan and find the foods you need on a day to day basis to sustain an active lifestyle and get all the macro-and micro-nutrients that you need.
It’s easy to spend a lot of money on supplements, and not all supplements are necessary. With the right supplementation, though, you can enjoy more energy and better health on a day to day basis. Here’s a quick look at some of the best supplements that men should consider adding to their regimen.
1. Protein
Protein is used for muscle growth and repair, and it is essential to make sure that you’re getting enough. While the average person can get enough protein from their diet, men who do strength training need to make sure they’re taking in enough to cope with the workouts they do. This may mean supplementing their diet with the odd protein shake ideally mixed with milk for extra protein!
2. Creatine
Creatine aids in recovery and can help increase your maximal strength. This supplementation can be incredibly helpful for athletes who do strength or endurance work. Creatine is found in meat and fish, but a lot of people don’t get enough in their diets.
3. Zinc
Zinc is useful for the immune system. Many athletes are deficient in zinc because they sweat it out when training, and then don’t replace it correctly. Zinc + vitamin C supplements are relatively inexpensive and could help to protect your immune system, leaving you feeling fitter and healthier in the long term. The Supplement Investigator blog contains a lot more information on Zinc that is definitely worth checking out.
4. Multivitamin
Multivitamins are something that everyone can benefit from taking, whether they are athletes or not. The average multivitamin contains a huge list of micronutrients and is, therefore, going to help you to feel fitter and stronger.
Multivitamins are good for the health of your teeth, bones, skin and eyes, help with hormone production, stave off the effects of aging, help with your immune system and give you more energy. Whether you work out or not, whether you think you have a healthy diet or not, it is a good idea to try to take a multivitamin every day.
5. Fish Oil
Fish oil helps with your joint health. Some people combine fish oil with Vitamin D; some just take it by itself. It is up to you what you do. If you work a desk job, then you will probably want to take Vitamin D supplements. If you work outdoors then you might see enough sunlight to get away without taking vitamin D. Fish oil supplements are useful for people who suffer from joint pain, but a lot of healthy people take them anyway, in the hopes of staying that way!
Fish oil capsules
6. Probiotics
Probiotics aid digestive health. They can be useful for people who suffer from bloating or gastric distress, as well as those who are feeling like they are struggling to lose weight. While weight management is all about calories at its core, taking probiotics can help you to enjoy healthy foods better and stave off cravings for junk, by ensuring that your gut flora is in balance.
There are probiotic yogurts and milk drinks that make it easy to take in the microbes that you need. Exactly how bioavailable probiotics are (how useful they are once you ingest them) is the subject of some controversy as some scientists believe that a lot of the microbes won’t survive to make it to the intestines.
There are many people who swear by probiotics, however, and they are inexpensive to try. So, why not take some for a month or two and see whether they work for you?
7. Magnesium
Magnesium is used by the body to support a number of different cellular functions, including cognitive functions and muscular response. It even supports cellular functions in your bones. It is vital for sleep as well; if you are deficient in magnesium, then your sleep quality will be lower. It’s a good idea to supplement magnesium, and to take it about 30-60 minutes before you go to bed.
Check with your doctor before you take magnesium because it is possible to take too much of it. But if you are healthy and you take the right amount, then you should find that you will feel great, and you will recover better from workouts and have a lot more energy too.
There are other supplements that you can try. Some people swear by CBD oil for reducing inflammation and recovering better between workouts. Some people swear by mass gainers to get more calories or prefer krill oil to generic fish oil.
You could spend a fortune on testosterone boosters and other supplements, but the benefits are questionable. Before you start trying the latest weird and wonderful herbal remedies, try cleaning up your diet, cutting down on sugar and trying some of these supplements. You should find that you’ll feel more alert, have more energy and feel stronger too.
Even if you aren’t an athlete, it’s worth treating your body like you are one – you’ll feel stronger and who knows you might suddenly get your mojo back and want to hit the gym.
There’s a reason they call it ‘comfort eating’ all that junk food makes you feel good in the short term. However, it dulls your senses, and it makes you feel tired and drained – and that’s no good thing.
Look after yourself, and you’ll be more likely to enjoy life and feel like you can take on challenges in the dojo or the weight room – as well as in day to day life. The human body is a delicate machine, and you will feel so much better if you treat it like that, including giving it the fuel that it deserves.
RD Neha Kava
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best health tips to follow in every life.