Author: terje

What happens when you skip a workout?

What happens when you skip a workout or two? Ever wonder what happens?

I have a good news-bad news answer for you …

First of all, missing a couple of scheduled workouts isn’t a huge deal… at least not physically.

The problem is that it can get you into a cycle that can turn INTO a very big deal.

(And I’m not talking about planned rest days here – those are an important part of the process.)

I’m talking about the workouts you miss because your schedule gets crazy or you just aren’t in the mood.

When you miss THOSE workouts, it gets easier and easier to skip future workouts, until you fall off the bandwagon altogether.

What happens when you skip a workout:

  • Within the first week, you lose endurance, and your heart rate may be higher when you’re active. You might find yourself huffing and puffing when you do your next cardio workout, and it’ll take a few workouts to get your cardio fitness back.
  • Within the first couple weeks, you start to lose strength and your muscles start to shrink in size, which can lead to weight gain.
  • During the next few months, you can lose even MORE cardio endurance and strength — and you will notice your energy level dropping, too, which can lead to being even less active.
  • Over the long run, this can set you up for all the ailments and diseases that are linked with low activity levels including heart disease, type 2 diabetes, several types of cancer, and obesity.
  •  Plus it can affect your mood, your sleep, your mobility, and so much more!

So, what do you do instead of skipping workouts?

1) If you legit can’t squeeze in your workout because something important came up, do some intentional movement anyway.

Go for a walk, crank out some squats and push-ups, have a dance party in the kitchen, flow through some sun salutations… basically get in some intentional movement, even if it’s just for 5-10 minutes.

2) If you don’t feel well, listen to your body and take the rest you need.

3) But on days you don’t “feel like it” — keep the promises you make to yourself. These are the days you probably need it the most. Just show up and go for a few minutes.

Move yourself to get motivated — because the motivation doesn’t always show up first.

This will reinforce your commitment to yourself and your goals, and it’ll help you build more self-confidence and bulletproof habits.

It’ll also protect you from that awful feeling that you’re back to square one when you start working out again.

What happens when you skip a workout? – now you know.

What happens when you skip a workout

– but feel you need motivation, inspiration and know-how – but you think perhaps a personal trainer and a dietitian will be too expensive?

Then our NSH FIT membership can help you!

As a member of NSH FIT, you get access to

  • Numerous Fitness Challenges with exercise programs
  • Mini courses that cover everything you need to know regarding diet, exercise, mindset and lifestyle
  • Exercise Library explaining 1,000s of exercises and stretches
  • A Recipe Vault with over 350 healthy, protein-rich and low-carb recipes,
  • Workout programs with explanatory videos – suitable for both beginners and pros!
  • A number of lifestyle courses such as Master Your Stress, Sleep Mastery Class, Ultimate Fat Loss Program, The Habit Blueprint and our popular lifestyle and nutrition course that teaches you everything to succeed in lasting weight loss.
  • .. and – the best part: Monthly updates!

Click on the link below to see more – and – to be inspired and motivated!

NSH FIT Member

Reference:

Lack of Physical Activity (cdc.gov)

If You Don’t Use It, Will You Lose It? (acefitness.org)

Jumping Back on the Fitness Bandwagon (acefitness.org)

How to reset your metabolism

How to reset your metabolism – the 5 pillars to focus on when it comes to naturally rebooting your metabolism:

Item 1: Exercising, including using weights and doing higher-intensity workouts — at least twice a week.

Item 2: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and also eating at regular times throughout the day.

Item 3: Sleeping 7-8 hours every night.

Item 4: Being more active in general. Not only does this burn more calories, it also “primes” your body to release more fat-burning enzymes.

Item 5: Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend.  Find what works for you, and do it regularly, not just when you’re stressed.

Those 5 actions will give you the most traction on naturally resetting your metabolism.

THEN… after you get habits squared away, you can start to add a few “extras” that can give you a gentle boost:

Booster 1: Be dilligent and make sure you drink at least 8-10 glasses of water a day.

Booster 2: Add spicy foods to your weekly rotation.

Booster 3: Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day

Booster 4: Get your vitamin D levels checked because low levels are linked with less energy and a slower metabolism.

If you want to go even deeper on this topic, make sure you grab a free copy of our latest ebook, Master Your Metabolism.

You can get it right now at the link below.

How to reset your metabolism
Master Your Metabolism Download

You might like this one, too: 7 Ways to Sabotage Your Metabolism

REFERENCES:

www.healthline.com/nutrition/10-ways-to-boost-metabolism
www.healthline.com/health/how-to-reset-metabolism

What the scale CAN’T measure

As a fitness coach for the last 30+ years, and someone who helps others achieve better health, fitness, and weight loss, I still see too many people obsess over this one thing. 

What the scale shows you. 

Sure, if you have some unhealthy weight to lose, by all means! Studies show 93% of health markers improve from proper weight loss alone. So do it however you can safely and sustainably.

BUT if you get too obsessed over just what the scale shows you,it’s a never-ending roller coaster ride full of frustration. 

What the scale CAN’T measure:

The scale can’t measure the feeling of joy you get when you can bend down and play with your kids or grandkids without pain. 

The scale can’t measure the positive impact of you cooking and sharing a wholesome meal at home with your family.

The scale can’t measure the pride you have by going to a restaurant.  And choosing a healthier meal instead of defaulting to the high-calorie pub grub.

The scale can’t measure the influence on your kids when they see you take time for yourself to work out at home or leave for an hour with your gym bag.

The scale can’t measure the importance of having healthy blood markers after your annual check-up.

The scale can’t measure the confident feeling you have when you slip into a new outfit and love the way you look.

The scale can’t measure the feeling of admiration you have when your spouse or partner touches you and gives you “that” look!

The scale can’t measure the feeling of freedom  you get when running on the beach barefoot or the feeling of functional fitness from driving the golf ball hundreds of feet.

The scale can’t measure the positive side effects from when you don’t need those medications anymore.

The scale can’t measure the priceless and proud feeling of getting a new promotion at work because of the confidence and endless energy you have.

The scale can’t measure the feeling of trust and mobility you have when running behind your child learning how to ride a bike

The scale can’t measure the feeling of strength andstability you have when helping move furniture up flights of stairs into your friend’s new place.

The scale can’t measure the precious memory of you being around long enough to dance with your son or daughter on their wedding day.

The scale can’t measure the magic moment of sitting back and savoring the sunset well into your seventies next to the one you love.

While you continue on your wellness journey to living your best life, I hope this showed you what really matters, and took some of the weight (of your weight) off your shoulders today. 

And to remember that the gravitational pressure of you on this earth doesn’t measure your SELF-WORTH.

PS. Do you know somebody who needs to read this? Please give this a love and a share!

You might want to read this one, too: Intermittent Fasting – Debunking Myths

7 Ways to Sabotage Your Metabolism

There are 7 ways to sabotage your metabolism.. and there are probably a few things in your life that you’d like to slow down

But when it comes to your metabolism? Probably not.

Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 ways to sabotage our metabolism:

1. You don’t eat enough

Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.

This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.

2. You skip meals

Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.

Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.

3. You don’t lift weights

Strength training helps boost your metabolism in a couple of different ways.

Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.

But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.

4. You slack on your sleep

Not getting enough sleep is like a triple whammy on your metabolism.

  • When you’re tired you’re not as active, which means a lower daily calorie burn
  • You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
  • Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day

Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!

6. You don’t eat enough protein

Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.

Plus, digesting it burns more calories than digesting carbs or fat.

Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).

7. You get stressed out a lot

It’s true! Stress can LOWER your metabolism.

An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.

Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!

If any of those rang a bell for you – we have a free guide for you to download:

9 Proven Ways to Master Your Metabolism

7 Ways to Sabotage Your Metabolism

Nothing is an “overnight# fix for getting in shape, but understanding how your metabolism works and making small changes to your lifestyle is the next best thing.

Click DOWNLOAD to grab your FREE guide to learn how

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Some interesting facts about sleep here: 5 Surprising Facts About Sleep

How To Keep The Fat Off

How to keep the fat off If you’ve successfully completed a diet?

Maintaining your weight loss is the next step, and it’s not always easy. But with the right habits in place, you can keep the pounds off for good.

Below are four tips for maintaining your weight loss:

1. Continue to eat healthy foods.

When you’re trying to lose weight, it’s important to eat healthy foods.

The same goes for maintaining your weight loss – you should continue to eat healthy foods in the right amounts.

This means plenty of fruits and vegetables, lean protein, whole grains, and healthy fats.

2. Stay active.

Keeping the fat off requires regular exercise.

When you’re trying to lose weight, you may need to exercise more than when you’re maintaining your weight.

But even if you don’t have to increase the amount of exercise you do, make sure you stay active.

This means getting at least 30 minutes of exercise most days of the week.

3. Conscious constraint.

It can be tough to resist temptation, especially when it comes to food.

But if you want to maintain your weight loss, it’s important to avoid temptation as much as possible.

This means avoiding unhealthy foods and eating only when you’re hungry.

It also means keeping a close eye on portion sizes.

Nevertheless, don’t fear eating your favorite foods – just don’t overindulge.

4. Stay disciplined.

Maintaining your weight loss can be challenging at times. But if you stay disciplined, you can succeed.

Make sure to set goals and reward yourself for meeting them.

Also, make sure to find a support group or friend who will help keep you on track.

Ultimately, it’s about being disciplined until doing the right things becomes second nature.

More tips in this article: Intermittent Fasting – Debunking Myths – NSH FIT

Intermittent Fasting – Debunking Myths

Intermittent Fasting – lets uncover the truth with som real stats, so lets go:

Myth 1: Fasting Equals Starvation

Truth:

Fasting is a controlled, intentional process with numerous health benefits. A 2014 study found a 3-8% weight loss within 3-24 weeks of periodic fasting (Varady, 2014).

Myth 2: Fasting Leads to Muscle Loss

Truth:

Intermittent fasting helps maintain muscle mass while promoting fat loss. A 2016 study showed that intermittent fasting retained more muscle mass than continuous calorie restriction (Moro et al., 2016).

Myth 3: Fasting Causes Nutrient Deficiencies

Truth:

With a balanced diet, you can still meet your nutrient needs during eating windows. A 2017 review found no significant micronutrient deficiencies in intermittent fasting participants (Patterson & Sears, 2017).

Myth 4: Fasting Slows Down Metabolism

Truth:

Short-term fasting can actually increase metabolic rate for efficient fat burning. A 2000 study revealed a 3.6-14% increase in resting energy expenditure after a 48-hour fast (Zauner et al., 2000).

Myth 5: Fasting is Bad for Women’s Hormones

Truth:

While some women might experience hormonal changes, many find success with modified fasting methods. A 2013 study showed that a modified fasting method (5:2) improved insulin sensitivity in women (Harvie et al., 2013).

FREE DOWNLOADS

We just uploaded the full PDF Guide “Achieve Optimal Health With Fasting – No Calorie Counting”, as well as the “The 5 Day 16-8 Intermittent Fasting Challenge”!

intermittent fasting
Get your free copies here

See more: 5 Surprising Facts About Sleep

How to make Spanish Zucchini Tortilla

Spanish Zucchini Tortilla is today’s inspiration for a high protein meal and here are the ingredients you need and how to make it.

Nutrition per serving:

  • Gluten Free
  • Dairy Free
  • Meal Prep and Freezer Friendly
  • High Protein
  • Vegetarian

Ingredients – Serves 2:
  • 1 tbsp. olive oil
  • 1 small potato, peeled, chopped
  • 1 small onion, chopped
  • ½ small zucchini, thinly sliced
  • 6 eggs
How to make the Spanish Zucchini Tortilla
  1. Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the zucchini and sauté for another 4 minutes.
  2. In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well.
  3. Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.
  4. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan.
  5. After another 5-6 minutes, the tortilla should be cooked. Remove from heat and serve.

This is just one of more than 320 recipes that you will find in our Recipe Vault!

Our Recipe Vault contains healthy and nutritious recipes that suit everyone.

You will find recipes for High Protein, Low Carb, Smoothies, quick meals with only 5 ingredients and more!

…AND more than 100 are with video recipe instructions!

Monthly Updates

Our Recipe Vault is updated monthly with new video recipes that suit everyone, whether you want to lose weight, gain muscle mass, or get better toned.

You get a monthly subscription for only €9.90, which gives you access to all 320+ recipes in The Vault!

In addition to your exclusive membership, you get 15 new recipes delivered directly to your inbox every month! 12 of these are exclusive High Protein recipes only for subscribing members!

And as if that wasn’t enough, it comes with both a week’s meal plan and shopping list adapted to the monthly recipe book!

The art of staying healthy, strong and fit has never been easier!

.. all this at a price of only €9.90 per month!

Become a member of our Recipe Vault today by clicking the link below

Please, take me to the Recipe Vault

This one may also be of interest:

A healthier you with a variety of veggies

A healthier you with a variety of veggies

Become a healthier you with the new food guidelines recommend that we eat between five and nine fruits and vegetables a day.

It is easy to fit that many serving of fruits and vegetables into your daily diet, even if it seems like a lot. The shelves of the grocery stores are full of fresh fruits and vegetables. Vegetables and fruits are some of the cheapest and most health-giving foods in the supermarket. It is easy to make your daily meals and snacks with the variety of fruits and vegetables you have.

It is easy to get five to nine serving of fruits and vegetables per day if you take into account how much a serving really is. The recommended daily amount equates to two cups of fruit and two cups of vegetables every day. It is easy to see how easy it is to reach this daily goal when you consider how many fruits and vegetables are available and how low the prices are.

One way to get the vitamins you need from fruits and vegetables is to eat a lot of different foods. Pick a variety of fruits and vegetables in every color of the rainbow and in every conceivable shape, size and texture to give yourself a varied diet every day.

It is important to choose the right colors for fruits and vegetables. This is more than just an artistic thing. Selecting a variety of colors will help you get all the vitamins and minerals you need each and every day.

Try new recipes

You can find new recipes to get the five to nine serving of fruits and vegetables per day. New recipes may give you the motivation to eat all those fruits and veggies. A daily smoothie might be the way to go.

New and inspiring ecipes can give you the chance to try out some new things. Everyone has eaten oranges, but have you tried the fruit? Is there any other vegetable you would like to see? Trying new things is a great way to find new favorites.

People think that they don’t need to eat fruit and vegetables every day if they take a supplement. Nothing could be further from the truth. Fruits and vegetables contain more vitamins than what is identified by science. The vitamins C, A and E are important to good health, but so are hundreds of other elements in fruits and vegetables. These elements are not available in a pill, so they must be taken through a balanced diet that includes plenty of fruits and vegetables.

Fruits and vegetables are less expensive than vitamins. Fruits and vegetables are very cheap when grown in the area. Getting the nutrition you need from the food you eat is much cheaper and more effective than taking vitamins every day.

You should get five to nine serving of fruits and vegetables a day. It may seem like a lot, but you can meet this goal by including fruits and vegetables as snacks, side dishes, and meals.

Should you need some inspiration – we highly recommend The Smoothie Master Recipes book. This exclusive E-book gives you 30 powerpacked Smoothie Recipes for breakfast, lunch, dinner and treats – and you can choose from High Protein, Gluten Free, Dairy Free and Low Carb smoothies.

Become A Healthier You Today

Get your copy for only €19.95!

Order here

Benefits Of High-Intensity Interval Training

The benefits of High-Intensity Interval Training are many:

Looking for a workout that can help you reach your fitness goals quickly and efficiently? Look no further than high-intensity interval training (HIIT).

This intense form of exercise involves alternating periods of all-out effort with periods of rest, making it a highly effective way to burn fat, increase endurance, and build lean muscle.

Whether you’re a seasoned athlete or a beginner looking to get in shape, the benefits of HIIT are numerous and well-documented.

By pushing your body to the limit and challenging your fitness in new ways, you can achieve your goals faster and more effectively than ever before.

So if you’re ready to take your training to the next level and unlock the many benefits of high-intensity interval training, read on to discover how this popular workout style can help you transform your body and achieve your fitness dreams.

What Is High-Intensity Interval Training?

High-intensity interval training (HIIT) is a type of workout that involves short bursts of high-intensity exercise interspersed with periods of rest or low-intensity activity.

The idea is to push your body to the limit during the high-intensity intervals, allowing you to maximize your cardiovascular and muscle output.

HIIT can take many different forms, including running, cycling, or weightlifting, and can be adapted to suit a wide range of fitness levels and abilities.

For example, a simple HIIT workout might involve alternating 30 seconds of all-out sprinting with 30 seconds of walking or slow jogging, repeated for a total of 10-20 minutes.

This type of workout can be done on a treadmill, outdoors, or even with a jump rope or other equipment.

The beauty of HIIT is that it can be adapted to suit your preferences and fitness level, allowing you to challenge yourself and push your limits while still achieving great results.

And, practically, it can be adapted to any sort of exercise, from jogging to hiking and even swimming.

The premise is always the same – 10-20 seconds of all-out, intense effort, followed by up to 60 seconds of rest or very low-intensity work.

How The Body Fuels Movement

In order to fuel movement during exercise, the body relies on a variety of energy production mechanisms.

Those include aerobic and anaerobic mechanisms, as well as a mix between the two.

Aerobic mechanisms primarily engage oxygen to help break down glucose and fat for energy.

These mechanisms are primarily engaged during low-intensity exercise that is long in duration (4+ minutes.)

Oppositely, anaerobic mechanisms do not rely on oxygen and utilize muscle creatine & glucose for energy.

These mechanisms are primarily engaged during high-intensity, short-burst output, such as sprinting or weight lifting.

During high-intensity interval training (HIIT), the body primarily relies on the anaerobic system, which involves the breakdown of glucose to create energy without the use of oxygen.

However, due to the prolonged duration of this type of training, aerobic mechanisms are also involved, making it a mixed aerobic-anaerobic workout.

By alternating between periods of high-intensity activity and rest or low-intensity activity, HIIT workouts allow the body to tap into both energy production mechanisms, maximizing the benefits of both systems and helping to improve overall fitness and endurance.

What Does HIIT Lead To?

One of the major advantages of high-intensity interval training (HIIT) is that it can lead to improvements in both endurance and explosive power.

This is due to the fact that HIIT utilizes both the anaerobic and aerobic energy systems in the body, as it involves alternating periods of high-intensity activity with rest or low-intensity activity.

By challenging the anaerobic system, HIIT can help to build explosive power and speed.

At the same time, by challenging the aerobic system, HIIT can also improve endurance and overall cardiovascular fitness.

This unique combination of benefits makes HIIT a highly effective form of training for athletes and fitness enthusiasts alike, helping to improve both speed and stamina.

So whether you’re looking to improve your overall fitness or take your athletic performance to the next level, incorporating high-intensity interval training into your routine could be just the ticket to unlocking your full potential.

The Afterburn

One additional benefit of high-intensity interval training (HIIT) is the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC).

This phenomenon refers to the increased calorie burn and metabolic rate that can occur in the hours following an intense anaerobic workout like HIIT.

During these recovery periods, the body must work to restore oxygen levels, remove waste products, and repair damaged tissues.

This process requires energy, which means that the body continues to burn calories at an elevated rate even after the workout has ended.

This effect can last for several hours after a HIIT session, leading to increased calorie burn and improved fat loss over time.

That is, of course, if the workouts are paired with a good nutrition plan.

So not only can HIIT help to improve strength, endurance, and explosiveness, but it can also help you continue to burn calories and lose weight long after your workout is over.

This makes HIIT a highly efficient and effective form of exercise for anyone looking to get the most out of their fitness routine.

Final Thoughts

In conclusion, high-intensity interval training (HIIT) is an incredibly effective and versatile form of exercise that can offer a wide range of benefits to people of all fitness levels.

By pushing the body to its limits and challenging both the anaerobic and aerobic energy systems, HIIT can lead to improvements in endurance, explosive power, speed, and overall fitness.

Additionally, the afterburn effect of HIIT can help to continue burning calories long after the workout has ended, leading to better weight loss results over time.

With so many benefits on offer, it’s no wonder that HIIT has become such a popular and well-regarded form of training.

Whether you’re a seasoned athlete looking to take your performance to the next level or simply someone looking to improve your overall fitness and health, incorporating HIIT into your routine could be the key to unlocking your full potential.

So why not give it a try today and see what HIIT can do for you?

Discover more in this for a limited time* free gift.

You will discover: 

1. The Science Behind Metabolism and how you can get aesthetic physique in the least amount of time

2. 7 ways to boost your metabolism to lose weight

3. The simple beliefs you should adopt to achive your fitness goals

Benefits Of High-Intensity Interval Training
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(*Free offer valid until May 14, 2023)

Which Supplements Should You Use?

Which supplements should you use to get the fastest and best results? In the world of fitness, supplements are always promoted to have almost steroid-like effects that supposedly “enhance” your performance, help you lose fat, build muscle, etc.

But what are supplements really and which are the products that are proven to work?

In this article, we are going to shed some light on the most effective supplements you can add to your nutrition plan, so without further ado, let’s get to it!

Stimulation & Recovery

When it comes to training, there are two primary things that happen – First, you go through your workout, where you engage your muscles and nervous system, along with many other bodily systems.

After that period of stimulation, comes the recovery part, where all the components and systems that worked, recover and increase their working capacity.

Here are the most crucial things that happen during a workout

  1. Muscle protein breakdown

During heavy workouts, we break down muscle protein, in a process called “muscle protein breakdown (MPD)”.

After your training session is over, that same muscle protein starts recovering in a process called “muscle protein synthesis (MPS)”

When your rate of MPS is greater than the rate of MPD, you go through a successful recovery phase that results in greater strength and size of the musculature.

  1. Creatine breakdown

The main energy molecule for the body during high-intensity activities is adenosine triphosphate (ATP).

However, due to the fact that ATP stores are relatively limited, intense training quickly exhausts those reserves.

To continue muscular activity, the body restores ATP by using the secondary muscle energy stores – Creatine.

That is to say that creatine isn’t just a supplement, but a naturally synthesized compound which serves as an alternative energy source.

  1. Nervous System Activity

High-intensity workouts highly engage not just the muscles, but the nervous system as well.

A well-activated central nervous system would allow you to achieve a greater strength output.

There are certain supplements you can use to improve the activity of your nervous system, so keep reading to learn more!

What Is A Supplement, Even?

Nowadays, supplements are advertised as magical products that can somehow compensate for the lack of discipline in your training and nutrition.

However, supplements don’t work like magic.

By definition, a supplement is a thing, added to something else in order to enhance or complete it.

In other words, supplements are added to your already well established nutrition plan, to complete it- Not to replace something that lacks in it.

The 3 Supplements To Take

In the context of improving athletic output (strength, endurance, etc.) and recovery after that, there are a couple of supplements that are proven to work.

  1. Protein supplements

Contrary to popular belief, protein supplements contain pretty much the same protein as that in foods.

However, in its powdered form, protein is more isolated and can be digested more rapidly, due to the absence of other ingredients.

Protein supplements can be a viable tool to help you derive a solid dose of protein quickly, at a time of need, such as after a workout.

Even more so, a scoop of protein can grant the body enough protein, at a moment when you don’t have the time for a full meal.

Additionally, there is another variation of protein supplements called “casein”.

In essence, casein is a protein that digests slowly and can be used before bedtime.

Without a doubt, protein is one of the most viable supplements that will help you keep up the rate of muscle protein synthesis and thus, improve gains in the long term.

  1. Creatine

This second supplement on the list is one of the most researched and proven to work products out there in the fitness world. As we already mentioned, creatine is the body’s natural, secondary energy reserve.

The best-known and proven to work form of creatine is creatine monohydrate, which can be supplemented with just 5 grams a day.

This amount will help you saturate your muscles’ creatine reserves and thus, improve maximum strength, along with strength endurance.

Looking to maximize your output and blast through your plateaus? Take some creatine.

  1. Caffeine

There are days when you just DON’T feel like working out and we’ve all experienced that.

Caffeine however is one of the best stimulants, proven to enhance and improve your athletic output, as well as mental clarity and focus.

This ingredient is used in a variety of pre-workout boosters, but can also be found in your everyday coffee or energy drinks.

Don’t forget though, caffeine is safe up to 300-400 mg per day and needs some time to kick in and then, get out of your system.

For this reason, it is recommended that you consume your caffeine ~30 minutes before a workout and not less than 6 hours before sleep (otherwise, sleeping pattern may be disrupted).

Conclusion

Unfortunately, supplements are not the magic they are often promoted to be, however, they can still be made a viable addition to your nutrition plan.

As far as effectiveness goes, protein, creatine and caffeine are the 3 most potent supplements that any generally healthy personal can add to their nutrition plan

All 3 of these supplements will improve your training output and recovery, leading to better gains overtime.

You may also like this one:

Nutrition For Fitness-What Truly Matters