{"id":317199,"date":"2021-12-10T18:10:01","date_gmt":"2021-12-10T17:10:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=317199"},"modified":"2022-07-15T11:10:52","modified_gmt":"2022-07-15T09:10:52","slug":"5-effective-nutritional-supplements-you-should-not-miss","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/","title":{"rendered":"Dietary Supplements for Exercise and How to Choose Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#An_overview_of_basic_supplements_that_should_not_be_missing_in_your_stash\" title=\"An overview of basic supplements that should not be missing in your stash\">An overview of basic supplements that should not be missing in your stash<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#1_Protein_powder\" title=\"1. Protein powder\">1. Protein powder<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#2_Gainer\" title=\"2. Gainer\">2. Gainer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#3_BCAA\" title=\"3. BCAA\">3. BCAA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#4_Creatine\" title=\"4. Creatine\">4. Creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#5_HMB\" title=\"5. HMB\">5. HMB<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#Other_alternatives_to_support_sports_performance\" title=\"Other alternatives to support sports performance\">Other alternatives to support sports performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#Summary\" title=\"Summary\">Summary<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Consistent exercise, balanced diet and regeneration. These are the three main pillars of every athlete. However, sometimes your diet and eating plan might not be perfect. Even if you try, there will always be days when you have to prioritize responsibilities and push your balanced diet aside. In this case, some dietary supplements can save you by giving your body exactly what it needs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, these supplements can <strong>greatly support your training efforts,<\/strong> especially if they go hand in hand with a healthy diet. This way, you can <strong>increase your protein or energy intake, contribute to faster regeneration and improve performance. <\/strong>However, the offer of nutritional supplements is really wide, so it is not easy to find your way around them. In this article, we will advise you on which nutritional supplements are a must if you are striving for the best results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"An_overview_of_basic_supplements_that_should_not_be_missing_in_your_stash\"><\/span>An overview of basic supplements that should not be missing in your stash<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Protein_powder\"><\/span>1. Protein powder<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/protein\"><strong>Protein<\/strong> <strong>powder<\/strong><\/a> is one of the most practical and sought after supplements. This is because if you want to gain muscle, you need to consume more protein than your body can break down by natural processes. And that&#8217;s what <strong>protein powder can help you with.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Whey protein<\/strong> is considered to be the leader in this regard.<strong>&nbsp;<\/strong>It contains all the essential amino acids and is also very digestible compared to other sources.&nbsp;It quickly delivers a&nbsp;<strong>decent portion of the protein needed to grow and maintain muscle mass<\/strong> to your body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Protein is the king of dietary supplements\" class=\"wp-image-316250\" width=\"843\" height=\"562\" title=\"Protein is the king of dietary supplements\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Various studies also support the use of protein powder. The results show that extra protein obtained from dietary supplements can <strong>have an effect on higher muscle gain and strength gain.&nbsp;<\/strong>It will help you with protein intake and meet your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>recommended daily intake<\/strong><\/a>. To support muscle growth, the serving size should be in the range of <strong>1.4\u20132 g of protein per kilogram of body weight. <\/strong>In addition, protein will contribute to faster muscle regeneration after exercise. Quality protein supplement can offer <strong>20 -30 g of protein<\/strong>&nbsp;in one serving&nbsp;and you can&nbsp;<strong>take it at any time of the day.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u2013\u20603] [37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reasons to supplement protein<\/h3>\n\n\n\n<p>We have summarised the main benefits of protein powder in the following points <span class=\"tadv-color\" style=\"color: #ff6600;\">[4\u2013\u20606]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>supports the growth of muscle mass and strength<\/li><li>contributes to accelerating regeneration <\/li><li>a simple and quick way to replenish missing proteins<\/li><li>can contribute to weight loss <\/li><li>can have a positive effect on blood pressure and cholesterol levels<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in the topic of protein, be sure to read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-right-protein-for-weight-loss-or-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Right Protein Powder for Weight Loss or Muscle Growth.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Gainer\"><\/span>2. Gainer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to protein, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>gainer<\/strong><\/a> is one of the most popular supplements as well. It is usually<strong>&nbsp;sought after by people who want to gain muscle.&nbsp;<\/strong>However, its great benefit is that it allows you to<strong>&nbsp;increase caloric intake and thus cover the energy requirements of intensive training.&nbsp;<\/strong>The main difference between a protein and a gainer is the fact that the gainer is a blend rich not only in protein but mainly in carbohydrates. And<strong>&nbsp;carbohydrates that are the primary source of energy in gainers. <\/strong>However, the times when gainers were considered a fast and cheap source of energy are long gone. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>The high-quality ones<\/strong><\/a> contain a wide range of micro and macronutrients in a balanced ratio.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg\" alt=\"In addition to protein powders, gainers are one of the most popular supplements.\" class=\"wp-image-316264\" width=\"843\" height=\"562\" title=\"In addition to protein powders, gainers are one of the most popular supplements.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>The best time to use a quality gainer is <strong>before or after exercise, or at any time during the day<\/strong> to replenish energy or increase caloric intake.<strong>&nbsp;<\/strong>In terms of quantity, you need to take into consideration the serving recommended on the packaging, which should be in line with your energy and nutrient requirements. <b>Active women<\/b>&nbsp;<strong>do not have to worry about<\/strong> taking this supplement either. They can use gainers without fear that their body will get muscular male shape. This is physiologically impossible. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reasons to use a gainer<\/h3>\n\n\n\n<p>We have summarised the main benefits of the gainer in the following points&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u2013\u206011]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>offers extra calories from quality sources<\/li><li>contains a large amount of carbohydrates and protein<\/li><li>a great source of energy<\/li><li>helps build muscle mass<\/li><li>an easy way to supplement calories<\/li><li>very convenient to use at any time of the day<\/li><li>often contains additional ingredients in the form of vitamins, minerals or fibre<\/li><li>A complex gainer can also replace 1-2 full meals<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Find out more on the topic of gainers in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-pick-the-best-gainer-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Best Gainer for Muscle Growth?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075.3885,29667,3734,6454,48031,3816,51652,6672,49360,28876,28784 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_BCAA\"><\/span>3. BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a>, or branched chain amino acids<strong> consist of three separate amino acids, namely valine, leucine, and isoleucine.&nbsp;<\/strong>You can find BCAA in most protein sources, especially of animal origin, such as meat, eggs, fish, poultry, or dairy products. And why should you pay attention to amino acids?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>BCAAs<\/strong>&nbsp;are part of the&nbsp;<a href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">essential amino acids<\/a>&nbsp;that are&nbsp;<strong>very important for muscle growth.&nbsp;<\/strong>Another significant fact is that BCAA make up about 14-18% of the total amino acids in muscles. Leucine, which is one of them,&nbsp;<strong>has anabolic effects, thanks to which it stimulates muscle protein synthesis (MPS) the most of all amino acids.&nbsp;<\/strong>BCAA can also be&nbsp;<strong>used as a source of energy<\/strong>&nbsp;during demanding training, thus protecting muscle mass. In addition, due to its effect on serotonin, BCAA can&nbsp;<strong>reduce the feeling of fatigue.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"BCAAs are part of the essential amino acids important for muscle growth\" class=\"wp-image-316282\" width=\"843\" height=\"562\" title=\"BCAAs are part of the essential amino acids important for muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>The recommended serving of BCAA is in the range of 5\u201310 grams<\/strong> before, during or after training, as part of protein supplementation. However, you can also this nutritional supplement at any time during the day in the form of a refreshing drink. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12\u2013\u206014]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reasons to supplement BCAAs<\/h3>\n\n\n\n<p>We have summarised the main benefits of BCAAs in the following points <span class=\"tadv-color\" style=\"color: #ff6600;\">[14\u2013\u206018]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>can increase protein synthesis and thus promote muscle growth<\/li><li>contribute to reducing fatigue during strenuous exercise<\/li><li>can improve endurance performance<\/li><li>protect muscles from breakdown for energy<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about this supplement in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAAs and Their Effects on the Body.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Creatine\"><\/span>4. Creatine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatine<\/strong><\/a> is one of the most popular substances in the fitness world. Nevertheless, not everyone understands its effects. Consequently, you can often come across exaggerated expectations or various myths about creatine. The fact is that it<strong> is a molecule that is naturally formed in our body<\/strong>, especially in the liver.&nbsp;In addition, you can find it in various food sources, particularly in meat and fish.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Increased creatine stores in the body also increase the rate of availability of the basic form of energy, which is ATP. This is essential in high-intensity training and other high-intensity activities. Moreover, your workout session can sometimes <strong>require higher ATP consumption per second than your body can produce on its own. <\/strong>The result of this phenomenon is, for example, that you can sprint full-speed for only a few seconds. Creatine supplementation can <strong>help increase its level in the body. <\/strong>As a result, you will be able to <strong>deliver more intense performance over a longer period of time.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg\" alt=\"Creatine is one of the most popular performance-enhancing substances in the fitness world.\" class=\"wp-image-316302\" width=\"843\" height=\"563\" title=\"Creatine is one of the most popular performance-enhancing substances in the fitness world.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>The best way to increase the creatine supply in the muscles is to&nbsp;use it <strong>long-term without a break, in the amount of 3-5 g per day. <\/strong>Vegans who do not consume food from animal sources, which are naturally rich in creatine, can also benefit from its advantages.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21\u2013\u206022]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reasons to supplement creatine<\/h3>\n\n\n\n<p>We have summarised the main benefits of creatine in the following points <span class=\"tadv-color\" style=\"color: #ff6600;\">[23\u201327]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>it can improve brain function<\/li><li>supports high-intensity exercise <\/li><li>contributes to muscle building <\/li><li>supports greater energy production of muscle cells<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are further interested in the topic of creatine, be sure not to miss the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Best Creatine Supplement.<\/strong><\/a> It offers various tips, disproves myths and comprehensively summarizes all the benefits and effects of this substance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_HMB\"><\/span>5. HMB<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hmb-750-mh-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u03b2-Hydroxy-\u03b2-methylbutyric acid or simply &#8211; HMB<\/strong><\/a> is a molecule that is formed during the decomposition\/processing of leucine in our body.&nbsp;<strong>HMB affects muscle protein synthesis and can contribute to faster regeneration after insensitive training.&nbsp;<\/strong>In addition, it can be very useful for reducing the breakdown of muscle protein. Under certain conditions, it can even prevent it from happening at all.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The effect of HMB on muscle building has also been looked at in various studies. The findings showed that&nbsp;<strong>taking 1.5-6 grams of HMB every day can improve muscle gain during strength training.&nbsp;<\/strong>However, its effectiveness is higher for beginners and untrained athletes. This means that if you have been training for a long time, HMB supplementation may not be as effective as for beginners.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[29\u2013\u206030]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Reasons to supplement HMB<\/h3>\n\n\n\n<p>We have summarised the main benefits of HMB in the following points&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[29\u2013\u206034]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>can contribute to muscle growth <\/li><li>can play an important role in reducing the breakdown of muscle protein and, under certain conditions, it can prevent it<\/li><li>can streamline adaptation to training and support performance<\/li><li>can improve regeneration <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg\" alt=\"Beta-alanine is a sought-after supplement to increase muscle endurance\" class=\"wp-image-316317\" width=\"554\" height=\"737\" title=\"Beta-alanine is a sought-after supplement to increase muscle endurance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1153x1536.jpeg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1538x2048.jpeg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-scaled.jpeg 1922w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_alternatives_to_support_sports_performance\"><\/span>Other alternatives to support sports performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To fully support your efforts during training, you can easily expand the basic range of supplements with additional ones. For example,<strong>&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine-120-tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-alanine<\/strong><\/a><strong>,<\/strong> which is a sought-after supplement in the world of fitness, can benefit<strong>&nbsp;muscle endurance, especially during intense exercise.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is one of the reasons why beta-alanine is a popular ingredient in various pre-workout boosters. You should take it in the amount of <strong>4-6 grams per day, in one or more servings. <\/strong>After a month of use, you can reduce the serving and switch to<strong>&nbsp;2-5 grams per day.&nbsp;<\/strong>Larger servings of beta-alanine can cause tingling, called paraesthesia. This is a harmless phenomenon that can be eliminated by taking smaller and gradual servings in the range of 0.8-1 g several times a day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[35, 38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another effective supplement is <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulline malate<\/a>. It is a compound of the L-citrulline amino acid in combination with malic acid (malate). L-citrulline can increase the levels of <a href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginine<\/a> and <a aria-label=\"ornithine (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornithine<\/a>, and consequently the synthesis of nitric oxide. As a result, it can <strong>contribute to faster muscle perfusion, increased strength and endurance. <\/strong>The recommended serving of citrulline malate <strong>to improve athletic performance is in the range of 6,000-8,000 mg<\/strong> about an hour before exercise. <span style=\"color: #ff6600;\" class=\"tadv-color\">[36]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"is-style-h2 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary\"><\/span>Summary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taking dietary supplements is one of the most popular and effective ways to maximize your training efforts. However, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>a healthy and balanced diet<\/strong><\/a> full of nutrients remains the highest priority. If you get to know the benefits of basic dietary supplements, together with a proper use and a balanced diet, you can <strong>get the most<\/strong> out of your nutrition and exercise.<strong>&nbsp;<\/strong>Individual supplements have been the subject of dozens to hundreds of studies that have confirmed their importance, so there is no need to worry about using them.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Basic sports nutrition, combined with a healthy diet, can greatly support your training and results. We will advise you on how to choose dietary supplements.<\/p>\n","protected":false},"author":120,"featured_media":316343,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6761,7181,6497,7121],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-317199","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-muscle-mass-growth","10":"tag-nutritional-supplements","11":"tag-protein-powder","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dietary Supplements for Exercise and How to Choose Them - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dietary supplements combined with a healthy diet can greatly support your training efforts. 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We will advise you on how to choose and use them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-10T17:10:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-15T09:10:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Dizajn-bez-nazvu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Dietary Supplements for Exercise and How to Choose Them\",\"datePublished\":\"2021-12-10T17:10:01+00:00\",\"dateModified\":\"2022-07-15T09:10:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\"},\"wordCount\":1782,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Dizajn-bez-nazvu.png\",\"keywords\":[\"creatine\",\"muscle mass growth\",\"nutritional supplements\",\"protein powder\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\",\"name\":\"Dietary Supplements for Exercise and How to Choose Them - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Dizajn-bez-nazvu.png\",\"datePublished\":\"2021-12-10T17:10:01+00:00\",\"dateModified\":\"2022-07-15T09:10:52+00:00\",\"description\":\"Dietary supplements combined with a healthy diet can greatly support your training efforts. 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