Dietary Supplements: improved quality of life?

Currently, the increased use of nutritional supplements has become part of the diet for all individuals who engage in physical activity, as well as those who wish to maintain their health.

Every human being has nutritional needs for their body to function properly. These needs can vary for each person, but studies developed by the FNB — Food and Nutrition Board have established a table, called RDA, with nutritional recommendations capable of meeting the daily needs of most individuals. This is for the general population, requiring appropriate and personalized adjustments.

We should focus on maintaining a healthy diet with a variety of foods, including fruits, vegetables, and legumes of diverse colors and varieties; avoiding the intake of fats and fried foods; preferring lean meats, such as fish and chicken; consuming fiber; reducing sugar intake; and portioning daily meals as much as possible.

Most people should use supplementation to improve their overall quality of life, and not solely as a means to enhance performance in physical activities.

As the name implies, it's a dietary supplement. Therefore, we must primarily have a diet suitable for our needs and act by "supplementing" extra needs according to life stage, training regimen, and health status.

Humans require an adequate and varied diet to absorb all necessary nutrients for the development and maintenance of good health. Some studies reveal that the body does not always absorb the necessary amount for its proper functioning. In these cases, the dietary supplement replenishes what the body is not absorbing from food, or what is being excessively expended, or optimizes objectives for that life phase.

A dietary supplement is any substance that helps when food selection in a diet is limited, complementing the action of natural foods. A Qualified Professional (nutritionist or nutritionist doctor) should always be consulted to help choose the supplement best suited to each person's diet and routine, without losing sight of the importance of a normal diet, which should be rich and varied in proteins, carbohydrates, vitamins, and minerals.

• Amino Acids: Individuals wishing to increase lean muscle mass benefit most from amino acid supplementation, as they are responsible for muscle growth and the recovery of muscle fibers damaged during training. Whey protein is an excellent option for an amino acid pool.

• Hypercaloric Supplements: These are carbohydrate and protein-based products, developed for people who wish to gain body weight (lean mass) through the intake of extra calories. The best hypercaloric supplement is one that offers more proteins of higher biological value (better quality). It is also used as a meal replacement for people who do not have much time to prepare a meal.

• High-Protein Shakes: Shakes with a high concentration of protein and very low or no fat concentration. The most recommended are high-protein shakes based on Whey Protein due to their greater availability of BCAA's and Glutamine. Whey Protein is also widely used by people who are looking to lead a healthier lifestyle and maintain an aesthetically pleasing physique.

• Thermogenics and Fat Burners: Thermogenics are substances that increase body temperature, leading to greater calorie burning and reduced appetite. They assist in fat metabolization, converting them into available energy (“burning”). Key examples include L-Carnitine, green tea, guarana, and caffeine, etc. They are recommended for people who want to accelerate the burning of excess fat.

BCAA's: (Branched-Chain Amino Acids) L-Valine, L-Leucine, and L-Isoleucine represent 30% of muscle proteins and are important for people who engage in prolonged physical activities, as they are used as an energy source. Scientific studies indicate that BCAA supplementation before and during exercise prevents central fatigue and reduces common symptoms of overtraining, performance decline, and depression.

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