Which Supplements Are Worth Taking?

Creatine is a meticulously studied nutrient, confirmed by a multitude of scientific studies. It is one of the most popular and desired products on the supplement market. Creatine should be utilized by both strength trainers and endurance athletes. In the body, creatine performs a range of biological functions, and in particular, it is a buffer in the process of anaerobic glycolysis, participates in the transport of ATP in aerobic processes, and most importantly, is responsible for the synthesis of ATP during high-intensity anaerobic exertion. Creatine is an amino acid derivative, a natural chemical compound that is constantly present in the body and is primarily stored in skeletal muscles. The capacity of creatine in muscles is around 150–160 mmol/kg of dry mass. Given that the body can only produce 100–150 mmol/kg of dry mass, supplements truly aid in raising the creatine level in muscle tissue. The primary effects of creatine for active individuals: – increases strength; – enhances muscle quality; – promotes muscle mass development; – accelerates the production of anabolic hormones; – inhibits the production of lactic acid.

The wellbeing of a human being is significantly dependent on the appropriate intake of vitamins and minerals. Nowadays, a deficiency in micronutrients is quite common, hence the importance of supplementation in providing the body with these essential components. Vitamins are organic compounds that our body cannot synthesize. On the other hand, micronutrients are inorganic compounds. Both vitamins and minerals play crucial roles in the body, participating in growth and development processes, energy metabolism and muscle contractions, supporting the immune and reproductive systems, and aiding in the body's recovery after physical exertion. Individuals who lead an active lifestyle should consume more vitamins and micronutrients than those with low physical activity, thus it is advantageous to utilize supplements containing an elaborate blend of vitamins and minerals.

Fats are a general term used to describe all types of fatty substances found in the human body, such as cholesterol, steroids, triglycerides, and many others. Fatty substances are one of the three basic macronutrients that play a key role in many physiological processes, with the goal of ensuring the proper functioning of the body. They contribute to energy metabolism, proper function of the immune system, anatomical structure, skin isolation, and the protection of internal organs, but also to the synthesis of hormones such as hemoglobin and testosterone. Fatty substances are made up of fatty acids. The so-called good fats, known as monounsaturated or polyunsaturated fatty acids, have a liquid consistency at room temperature. This group includes essential unsaturated fatty acids omega-3, omega-6, and omega-9. These essential unsaturated fatty acids have an impact on: - energy production; - oxygen diffusion to the blood; - hemoglobin production; - cholesterol and triglyceride transport and metabolism; - the formation of nerve and brain tissue; - fluid regulation in the cell membrane; - lowering high cholesterol and triglyceride levels in the blood; - stabilizing insulin and glucose levels; - treating joint inflammation; - inflammatory conditions; - weakening allergic reactions; - strengthening the immune system; - eliminating sodium and excess fluid from the body; - improving skin condition; - improving mood.

Protein is the primary construction material of the body, second only to water in terms of quantity and accounting for 17% of the dry mass of the human body. The building materials for protein synthesis are amino acids, and the source of amino acids are all proteins that come from food products. A particularly important role is played by endogenous amino acids, which the body is unable to synthesize on its own, hence the need for protein is not covered by the body. However, most protein molecules also serve the function of homeostasis, which is involved in a number of biochemical reactions and the body's natural amino acid processes, including the production of nutrients from all organs and tissues in the body. Protein molecules are also immunoglobulins, which protect the body from harmful microorganisms, maintain the acid-base balance, and provide adequate hydration. They are also responsible for the feeling of satiety. Proteins also include some hormones and enzymes. Protein molecules also regulate the processes of muscle tissue growth, hence providing an adequate amount of protein with food is important, especially for those who wish to increase their muscle mass.

As previously stated, amino acids serve as a building material for synthesizing protein molecules. Amino acids featuring structures of branched chains (BCAA) encompass leucine, valine, and isoleucine. Our body lacks the ability to produce them independently, necessitating their acquisition through diet or supplementation. Amino acids with structures of branched chains, like proteins, perform a multitude of functions within our bodies, but their primary role involves energy exchange and serving as an energy source, particularly when glycogen stores in the muscles are depleted. BCAA exerts the following effects on the body: – facilitates the synthesis of muscle proteins and energy; – participates in the synthesis of numerous amino acids; – influences metabolism; – inhibits catabolic processes; – stimulates insulin production; – affects fat burning (leptin expression in adipocytes); – enhances immunity. In bodybuilding and strength training, BCAA supplementation can yield benefits such as: – reduction of muscle tissue; – increase in muscle mass; – impact on fat burning; – augmentation of strength; – acceleration of regenerative processes.