3 Supplements You Should Take to Improve Your Fitness

Check out 3 supplements you should take to improve your fitness according to a respected legend in the field.

Attempting to improve your fitness and overall well-being, individuals frequently turn to nutrition and supplementation as pivotal components of their health regimen. The intricate dance between diet, exercise, and supplementation forms a triad that is fundamental to achieving peak physical and mental performance. And there are a number of supplements one can take to improve their fitness such as protein powder, creatine, BCAAs, liver cod, omega-3, collagen, beta-alanine and much more. However, can some supplements be better than others? Technically, in general words, yes.

These supplements, when integrated thoughtfully into one’s daily routine, can significantly amplify the benefits derived from diet and exercise alone. Understanding the role and impact of supplements requires a deep dive into their biological functions and the evidence supporting their efficacy. The science behind supplements paints a compelling picture of their potential to elevate one’s fitness journey.

However, navigating the world of supplements demands discernment and a strategic approach. It’s not merely about what to take but understanding why, how much, and when to take these supplements to maximize their benefits while aligning with individual health goals and lifestyles.

The person who decided to narrow it down to 3 supplements you should take to improve your fitness is Dr. Andrew Huberman. Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.

So let’s dig deeper in what are these 3 supplements you should take to improve your fitness according to Andrew Huberman.

What Are Supplements and How Can They Aid in Fitness?

Supplements are concentrated sources of nutrients or other beneficial compounds that are intended to augment the diet, providing essential nutrients that might not be sufficiently obtained through food alone. In the fitness realm, supplements serve various pivotal roles: they can bridge nutritional gaps, enhance athletic performance, aid in muscle recovery, and promote overall health and well-being.

Omega-3 fatty acids, creatine, and Rhodiola Rosea exemplify supplements that offer distinct advantages for those engaged in fitness routines. Omega-3s are vital for reducing inflammation, supporting heart health, and enhancing cognitive functions, essential benefits for individuals who regularly participate in physical activities. Creatine is renowned for its ability to increase muscle energy stores, thereby enhancing strength, power, and endurance, making it invaluable for those looking to improve their athletic performance.

Related: The Science Behind Creatine: All You Need to Know

Rhodiola Rosea, a notable adaptogen, plays a unique role by modulating the body’s stress response, which can be particularly beneficial in a fitness context. This supplement is known for its ability to enhance endurance and resilience, reduce perceived exertion, and support faster recovery, making intense training sessions more manageable and productive. Including Rhodiola Rosea in a fitness enthusiast’s supplement regimen can be a strategic move to not only boost physical performance but also to enhance mental focus and stamina, vital components for a comprehensive approach to fitness and health.

Source: Gute Macedo on Pexels

3 Supplements You Should Take to Improve Your Fitness

Andrew Huberman provides compelling insights into the benefits of omega-3 fatty acids, noting that “most people do not get enough of the so-called EPA form of omega-3s.” This statement underlines the necessity for supplementation to achieve the recommended daily intake, especially for individuals whose diets are lacking in these essential fats. Huberman’s personal regimen of “one to two grams of EPA form of omega-3 per day” serves as a guideline for others seeking to optimise their intake based on individual dietary habits and health objectives.

When discussing creatine, Huberman clarifies a common misconception, stating, “We now know there’s no need to so-called load creatine,” which simplifies its usage for many. He further advises on dosage based on body weight, suggesting that individuals weighing between 185 to 250 pounds might benefit from “10 grams or so of creatine per day.” This tailored approach highlights the importance of personalisation in supplement use to maximise physical and cognitive benefits, as creatine serves as a critical energy source for muscles and the brain.

In addition to omega-3s and creatine, Huberman sheds light on Rhodiola Rosea, a lesser-known supplement with potent benefits. Known as a cortisol modulator, Rhodiola Rosea has garnered attention for its ability to influence the body’s stress response system, potentially enhancing physical endurance and mental resilience. Huberman’s experience with Rhodiola Rosea, particularly before high-intensity workouts, underscores its potential to “exert myself harder without feeling like I’m bringing myself to the brink of fatigue.” Such an adaptogen can be particularly beneficial for those looking to sustain high levels of physical performance while managing stress and promoting recovery.

Together, these insights from Andrew Huberman offer a comprehensive overview of how strategic supplementation with omega-3 fatty acids, creatine, and Rhodiola Rosea can significantly enhance fitness, cognitive function, and overall well-being. By understanding the specific benefits and appropriate dosages of these supplements, individuals can tailor their regimen to support their unique health and fitness goals.

In summary, the three key supplements to consider incorporating into your fitness regimen are omega-3 fatty acids, creatine, and Rhodiola Rosea. Here’s a brief guide on how much and how often to take them:

  1. Omega-3 Fatty Acids: Aim for a daily intake of 1 to 2 grams of EPA (eicosapentaenoic acid), which is a component of omega-3 fatty acids. This can be achieved through fish oil capsules or liquid fish oil supplements.
  2. Creatine: The recommended daily dose varies based on body weight. For individuals weighing between 185 to 250 pounds (about 84 to 113 kilograms), 10 grams per day is advisable. Those who weigh less can adjust their intake accordingly, with 5 grams per day being sufficient for many. Creatine can be taken daily, without the need for a loading phase.
  3. Rhodiola Rosea: The typical dosage ranges from 100 to 200 milligrams, taken about 10 to 20 minutes before high-intensity workouts. It’s not usually necessary to take Rhodiola Rosea on non-workout days, but it can be particularly helpful before strenuous exercise sessions.
Rebecca Voigt Miller mastersSource: Courtesy of CrossFit Inc.

The strategic addition of supplements like omega-3 fatty acids, creatine, and Rhodiola Rosea emerges as a key strategy, according to Huberman, to improve your fitness. These supplements offer a complex approach to enhancing physical performance, cognitive function, and resilience against stress. Omega-3s and creatine provide foundational support for cellular health and energy metabolism, essential for those engaged in regular, strenuous physical activity. Meanwhile, Rhodiola Rosea stands out as a powerful adaptogen that can modulate the body’s stress response, potentially improving endurance and recovery.

Huberman’s insights clarify the nuanced approach required when integrating these supplements into one’s routine, highlighting the importance of personalisation and adherence to evidence-based practices. For instance, the individual adjustment of creatine dosage based on body weight and the situational use of Rhodiola Rosea before intense workouts exemplify the thoughtful application of supplementation to enhance one’s fitness journey.

Ultimately, while supplements like omega-3 fatty acids, creatine, and Rhodiola Rosea offer significant benefits, they should complement, not replace, the pillars of a healthy lifestyle, including a balanced diet, regular exercise, and adequate rest. By embracing these supplements with an informed and strategic mindset, individuals can further empower their journey towards achieving peak physical health, mental clarity, and overall vitality, paving the way for a more robust and fulfilling life.

For more information from Huberman himself, you can watch the video below.

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