Always remember that Working out with supplements is easy but it has their own side effects. when you work out without supplements it becomes difficult for lift heavy but its make your muscle natural and powerful.

Let’s talk about how much difference will come when you working out with supplements or without them.

There are many supplements available in the market and online stores but many of them are duplicate and some of them are adulterated.

Taking these kinds of supplements are most harmful to your body. They grow your body for a limited time but after few days you will be addicted to that you can’t you workout without those duplicate supplements. and after a few days if you leave that supplement your muscles will start decreasing and you will again look like as before.

Finding the best and original supplement is difficult but there is many trusted online store which provides you original product but I recommend you to take advice from your trusted gym trainer who will give you better quality supplement.

Working Out With Supplements Or Without Them:-

Taking supplements is good but if you don’t take them in a proper way they have side effects also.

With Supplements:-

Working out with a supplement is good for fast muscle growth and now in the present generation, we can’t cover all the requirements from our daily diet. So we don’t have another option we decide to move on with supplements.

Supplements give us energy, protein, carbohydrate and many vitamins also We can’t get a maximum amount of protein and nutrition from our normal diet.

There are many types of supplement which are mention below on the article you can simply choose the type of supplement according to your workout type and according to your exercises.

Without Supplements:-

Making the body without supplements is possible because your body knows only nutrition. It doesn’t mind where it comes from. You just need to be creative.

Firstly you need to close your eyes and visualize yourself as what you want your physique to be. Is it super lean like Dwyane johson? Is it like a fighter? Is it like an Athlete? Is it like a Powerlifter?

Now think, what level you are at now?

If you want the full large muscular body and at the present, you are skinny that it becomes most difficult for you because your muscles can’t grow larger you will get awesome cutting but you can’t get large muscle.

In this case, you have to take supplements but in a proper and right way.

But if you want more cutting than I recommend you to move on without supplements because growing muscle naturally is best.

Just take the proper diet and do exercise without any supplement is best.

Following are the Types of Supplements:-

There are many types of supplements according to different fields for example, for athletes there is a different supplement for bodybuilders there is a different supplement. That depends on you to choose the best for you or you can take advice from your trainer or you can simply ask us and we will definitely reply to you within 2 3 hours ask us in the comment section of this article or send us mail.

Types of Supplements:-

There are many types of supplements for different purposes following are the types of supplements you can choose the category of supplements according to your needs.

 

  • Creatine:-

creatine is a chemical that is found in our bodies. It is found mostly in muscles. It is also found in foods such as red meat and seafood. Creatine can also be made in a laboratory.

Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during a brief high-intensity activity such as sprinting.

Side Effects of Creatine:-

creatine is likely safe when taken up to 25grams daily for up to 14 days. Then give a break of 10 days then take again up to 14 days and repeat the same procedure. Because when you follow this routine your body will not become addicted to supplements.

Creatine can also cause stomach pain, nausea, diarrhea, and muscle cramping.

Be sure to drink more water when you take creatine. And also do not exercise in the heat. It might cause you to become dehydrated.

Many people who use creatine gain weight. This is because creatine causes the muscle to hold water, not because it actually builds muscle.

 

  • Caffeine

Caffeine is a natural molecule found in coffee, tea, and other foods and beverages.

Uses of Caffeine

Caffeine is commonly used to improve mental alertness, but it has many other uses. Caffeine is used by mouth or rectally in combination with painkillers and a chemical called ergotamine for treating migraine headaches.

Some people use caffeine for asthma, gallbladder disease, attention deficit hyperactivity disorder. Caffeine is one of the most commonly used by athletes.

Side Effects of Caffeine:-

Caffeine is possibly unsafe when taken by mouth for a long time or in fairly high doses.

Caffeine can cause insomnia, nervousness and restlessness, stomach irritation, nausea and vomiting, increased heart rate and respiration.

Caffeine can make sleep disorders in patients with acquired immunodeficiency syndrome (AIDS) worse. Larger doses cause headaches, anxiety, agitation, chest pain, and ringing in ears.

 

  • Beta-alanine

beta-alanine is an amino acid that helps fight muscle fatigue. Taking beta-alanine as a supplement increases its concentration in the body and may improve exercise performance.

Beta-alanine is a non-essential amino acid. The non-essential amino acid can be made by the body, so they don’t have to be provided by food. Most amino acids are the building blocks of proteins.

Uses of Beta-alanine

Beta-alanine is commonly used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly. It is also used for hot flashes but there is limited scientific research to support this use.

Side Effects of Beta-alanine

Beta-alanine is possibly safe when taken appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.

 

  • BCAAs

the branched-chain amino acid consists of three important molecules: leucine, isoleucine, and valine. A branched-chain amino acid is essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes.

Uses of BCAAs

a branched-chain amino acid is commonly used or given intravenously by healthcare provides for brain conditions due to liver disease. BCAAs are used for many other conditions and may be taken by athletes to improve athletic performance, prevent fatigue, improve concentration, and reduce muscle breakdown during intense exercise.

Side effects of BCAAs

BCAAs are safe when taken appropriately. Some side effects are known to occur, such as fatigue and loss of coordination. BCAAs should be used cautiously before or during activities where performance depends on motor coordination, such as driving.

branched-chain amino acid might also cause stomach problems, including nausea, vomiting, and stomach bloating. In rare cases, BCAAs may cause high blood pressure, headache, or skin whitening.

 

  • Glutamine

Glutamine is an amino acid (a building block for proteins) found naturally in the body. Glutamine has a special role in intestine health. Your body naturally produces the amino acid, and it is also found in many foods.

Uses of Glutamine

glutamine is used to counter some of the side effects of medical treatments. Glutamine is also used to protect the immune system and digestive system in people undergoing radiochemotherapy for cancer of the esophagus. Additionally, glutamine is used for improving recovery after bone marrow transplant or bowel surgery.

Side Effects of Glutamine

glutamine is safe for most adults when taken in doses up to 40 grams daily, and when used intravenously in doses up to 600 milligrams per kilograms of weight daily. Severe liver disease can cause (hepatic encephalopathy).

 

How Much of Each Nutrient do You Need?

 Nutrient  How much you  Don’t exceed
 Calcium  1,000–1,200 mg  2,000 mg
 Folate  400 mcg  1,000 mcg
 Iron  8 mg  45 mg
 Vitamin A  700 mcg RAE*  3,000 mcg RAE
 Vitamin B 6  1.5 mg  100 mg
 Vitamin B 12  2.4 mcg  No established

upper limit

 Vitamin C  75 mg  2,000 mg
 Vitamin D  600–800 IU  4,000 IU
 Vitamin E  15 mg  1,000 mg

Supplements are Good or Bad?

In the study of drug-induced liver injury (DILI) from the NIH-funded analysis, supplements accounted for 16% of cases overall. Importantly, however, the proportion increased during the 8 years of the study from 7% in 2004-2005 to 19% by 2010-2012. Since then, the proportion of cases of liver injury attributable to supplements in the study has remained high and is, as of 2013-2014, 20% and climbing.

The biggest single category of people suffering from liver damage are body builders taking anabolic steroids but the rest are average citizens buying over the counter supplements.  They are no doubt spurred on by vast amounts of advertising and false promises by the supplement manufacturers but clearly, in the context of the liver disease epidemic we face supplements are a clear and present danger.

What is the best Way to Take a Supplement?

Taking supplements in the right way is an important part of your workout. Many people made mistakes in taking supplements. we will tell you the right and perfect way to take any supplements.

  • Don’t take it daily. you have to give a gap (take regularly for 14 days then give 7days gap and then again take it for 14 days and repeat the process) when you take it regularly you become addicted.
  • Take the best diet with supplements (this is the major mistake that everyone makes while taking a supplement. giving the best diet to your body is the best thing because it can reduce the side effects of supplements).
Summary:-

For many people, a healthy lifestyle means more than eating a good diet and getting enough exercise — vitamins, supplements, and complementary nutritional products are also part of the plan. But though there is much publicity about their potential benefits, there is less awareness of their possible harmful effects.

Supplements are most likely to cause side effects or harm when people take them instead of prescribed medicines or when people take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person’s response to anesthesia.

Benefits Normally, you should be able to get all the nutrients you need from a balanced diet. However, supplements can provide you with extra nutrients when your diet is lacking or certain health conditions trigger a deficiency (such as cancer, diabetes, or chronic diarrhea).

Source of information – fatty liver foundation, webMD.com, healthline.com, athlean-x.com