A dietary supplement is a food product whose purpose is to supplement a normal diet, which is a concentrated source of vitamins or minerals or other substances that have a nutritional or other physiological effect that is not a medicine. They are placed on the market in a form that allows dosing, in the form of: capsules, tablets, dragees and other similar forms, sachets with powder, ampoules with liquid, bottles with a dropper and in other similar forms of liquids and powders intended for consumption in small, measured unit quantities, excluding products with the properties of a medicinal product within the meaning of the provisions of the pharmaceutical law.
Creatine
We start with the most well-known supplement. It is the most thoroughly researched supplement with scientifically proven effects. It is considered to be the strongest legal anabolic available on the market, which has found its use in many sports. Creatine is found in the body of each of us, it is produced primarily in the kidneys and liver, but we can also provide it from food, e.g. red meat. The main benefit of creatine supplementation is the increase in current intensity and training volume, which will contribute to the increase in strength and muscle mass.
Protein supplement
The human body is made up of 15% proteins, which are essential for the proper functioning of the body. The basic building block of proteins are amino acids, which m.in protect muscles from catabolism. Protein has a positive effect on regeneration and hormonal balance. It is worth considering supplementation of a protein supplement when we have a problem with providing the right amount of protein from food, or when we want to diversify our meals in a simple way. A person training needs about 1.5-2 g/kg of body weight depending on the type of training.
Vitamins and minerals
In the case of a lot of physical exertion or lack of variety in the range of products in our diet, in short, if we eat the same thing every day forgetting the correct amount of vegetables, they can be deficient. In such a situation, it is worth reaching for the right vitamins and minerals. The best way to check which of them we should start supplementing is to perform a test to control the level of a given vitamin in the body. The most commonly used vitamins and minerals are: magnesium, zinc, potassium, iron, calcium, omega 3, vitamin c, vitamin d3 + k2.