Interested in trying supplements but not sure where to start? Here, we’re sharing our top supplement recommendations to take your kickboxing to the next level.
You’ve probably heard of collagen on commercials for anti-aging creams. That’s because collagen is responsible for skin elasticity as well as bone and joint health. It’s naturally produced by the body, but over time, our production dwindles. Hence, those pesky crows feet.
Apart from wrinkle creams, collagen has become a popular supplement that comes in the form of powders and capsules.
According to a study completed by the Journal of Medical Nutrition and Nutraceuticals, women who drank a mixture of vitamins, collagen, minerals, and hyaluronic acid saw a significant reduction in wrinkle depth and improvements in their skin’s hydration and elasticity.
Another review found collagen to restore bone density in people with osteoporosis and osteoarthritis and a small study also found that collagen increased muscle mass and strength.
Other potential benefits of collagen supplements include improved heart health, gut health, and mood, maintenance of a healthy weight, reduced anxiety, and hair and nail production.
Protein powders are extremely popular and you’ve probably tried your fair share of them. But if you find protein powders to be hard on your gut, you can get all the same benefits with vegan protein powder as they are usually easier on your stomach.
Protein is the building blocks of bone, muscle, and skin and the body uses protein to produce hormones, enzymes, and other chemicals essential to healthy function.
It’s important to include enough protein in our diet to maintain these functions and most official nutrition organizations recommend 0.36 grams of protein per pound of body weight. This means 56 grams of protein per day for your average man and 46 grams per day for your average woman. These numbers only increase the more active you are.
To help reach these recommendations, protein supplements help. Studies show that the benefits of protein powder include:
- Weight management by keeping you fuller for longer
- Muscle growth
- Added nutrition, especially for athletes who find that getting enough protein is twice as hard to achieve
BCAA stands for branched-chain amino acids. Amino acids are the building blocks of proteins and, as we just learned, proteins are one of the most important components in our bodies and taking BCAAs aids in their creation.
A study from the Journal of Exercise Nutrition and Biochemistry found reduced levels of serotonin (the hormone that produces muscle fatigue) in athletes who took BCAAs. Another from the Journal of the International Society of Sports Nutrition found BCAAs to increase lean muscle mass while another found BCAAs to reduce muscle damage.
Long story short, BCAAs are said to aid in the recovery process of muscle repair after a workout.
So, as you can see, collagen, vegan protein, and BCAAs can do wonders for your health and are a great place to start when trying out supplements.
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