5 Supplements That Actually Work

5 種實際有效的補充劑

So you want to realize which dietary supplements to take with none of the advertising BS? You’ve come to the proper area. In component one of this -part collection, we look at five of the first-rate supplements you may take these days.

所以你想知道在沒有任何營銷 BS 的情況下服用哪些補充劑？你來對地方了。在這個由兩部分組成的系列的第一部分中，我們著眼於您今天可以服用的五種最佳補充劑。

People who go to the fitness center however have never taken or researched the great supplements are like unicorns – they don’t exist.

去健身房但從未服用或研究過最好的補充劑的人就像獨角獸——他們不存在。

But is it any marvel?

但這有什麼奇怪的嗎？

Walk into any business (and even maximum non-business gyms) in recent times and also you’ll locate posters at the partitions selling diet shakes or pre-workouts. They’re usually strategically positioned beside merchandising machines brimmed with the brand new protein and fat-burning goodies.

如今走進任何商業（甚至大多數非商業健身房），你都會在牆上找到宣傳減肥奶昔或鍛煉前的海報。它們通常被戰略性地放置在裝滿最新蛋白質和脂肪燃燒食品的自動售貨機旁邊。

Pick up one of the contemporary lifestyle or fitness magazines and it’ll inform you which dietary supplements you MUST take to melt away your stomach fats even as simultaneously crafting rock-tough abs.

拿起一本最新的生活方式或健身雜誌，它會告訴你必須服用哪些補充劑來融化你的腹部脂肪，同時打造堅如磐石的腹肌。

Then there’s the worst of all: Instagram. Full of celebrities, health pros and wannabe influencers showing you the quality supplements to have on your fitness center locker. Obviously, the truth they’ve been paid to promote those merchandise has absolutely zero pertaining to their opinion, right?

然後是最糟糕的：Instagram。充滿了名人、健身專家和想要成為影響者的影響者，向您展示健身房儲物櫃中最好的補品。顯然，他們為推廣這些產品而獲得報酬這一事實與他們的意見完全零影響，對吧？

On a every day basis we're bombarded with guarantees and ensures approximately dietary supplements, so it’s understandable that people use them of their diets to help them reach their dreams.

每天，我們都被關於補充劑的承諾和保證轟炸，因此人們在飲食中使用它們來幫助他們實現目標是可以理解的。

But, before we come onto which of them are simply the first-rate dietary supplements to take outdoor of all the advertising and marketing guff, it’s vital that we recognize how we must be the usage of them.

但是，在我們討論哪些實際上是最好的補充劑之前，除了所有的營銷噱頭之外，重要的是我們應該了解我們應該如何使用它們。

IMAGINE YOUR DIET AS YOUR MONTHLY INCOME

把你的飲食想像成你的月收入

Let’s say, each month you earn £2,000. This is the inspiration of your earnings and what lets you pay payments and move approximately your daily lifestyles.

假設您每個月賺 2,000 英鎊。這是您收入的基礎，也是您支付賬單和日常生活的基礎。

That £2,000 is your typical meals consumption.

那 2,000 英鎊是您的總食物攝入量。

But let’s say you want to feature a bit extra onto this each month. So you get a small element-time task or begin a side hustle and you’re able to complement your income with an additional £2 hundred.

但是，假設您每個月都想為此添加一些額外的內容。所以你得到一份小的兼職工作或開始兼職，你就可以用額外的 200 英鎊來補充你的收入。

Now which you’re earning £two hundred, you wouldn’t lessen your £2,000 all the way down to £1,800. No, you would just add it on so you have a complete of £2,200.

現在您的收入為 200 英鎊，您不會將 2,000 英鎊減少到 1,800 英鎊。不，您只需將其添加，因此您總共有 2,200 英鎊。

Yet such a lot of humans take dietary supplements to update their current food plan or life-style conduct rather than seeing it as a further benefit.

然而，如此多的人服用補充劑來代替他們現有的飲食或生活習慣，而不是將其視為額外的好處。

Supplements need to be used to provide you that little little bit of a bonus or enhance on pinnacle of an already nutritious eating regimen. It shouldn’t be used as an opportunity or substitute to these.

在已經營養豐富的飲食基礎上，應使用補充劑為您提供一點優勢或提升。它不應該被用作這些的替代品或替代品。

Put in reality: They complement a good eating regimen.

簡而言之：它們補充了良好的飲食。

Whatever your purpose, your first point of call should be making sure your eating regimen and life-style alternatives are in line with the desired outcome.

無論您的目標是什麼，您的首要任務應該是確保您的飲食和生活方式選擇符合預期的結果。

If weight loss is your purpose, are you sticking to a consistent calorific deficit?

如果減肥是你的目標，你是否堅持持續的熱量赤字？

Wanting to sense more healthy? Then eating a minimum of five portions of fruit and veg a day is your visit earlier than whatever else.

想要感覺更健康？然後，每天至少吃五片水果和蔬菜是你的首要任務。

Want to gain muscle? Then you nice be training frequently and incorporating revolutionary overload.

想要增肌？然後你最好定期訓練並結合漸進式超負荷。

In order for dietary supplements to be effective, you first have to have the principles in location that will get you ninety% of your consequences.

為了使補充劑有效，您首先必須擁有能夠獲得 90% 效果的基礎。

In this two-part article, we’re going to begin via looking at the top 5 excellent supplements that’ll come up with the high-quality ROI on your health, nutrition and gym overall performance. Then we’ll preserve with the top five worst supplements that are a waste of money and time – and now not as super as you may have been brought about agree with.

在這篇由兩部分組成的文章中，我們將首先查看前五種最佳補充劑，它們將為您的健康、營養和健身表現提供最佳投資回報率。然後我們將繼續介紹浪費時間和金錢的前五種最糟糕的補充劑——而且沒有你想像的那麼好。

Let’s go.

我們走吧。

THE FIVE BEST SUPPLEMENTS OUT THERE TODAY

今天有五種最好的補品

1. PROTEIN SHAKES AND BARS

1. 蛋白質奶昔和能量棒

Long gone are the days that protein shakes have been simplest for beefed-up bodybuilders.

蛋白質奶昔僅適用於健美運動員的日子已經一去不復返了。

Nope, these days protein shakes are a much extra not unusual sight, hardly surprising thinking about how convenient and cost-effective they are.

不，現在蛋白質奶昔是一種更常見的景象，考慮到它們的方便性和成本效益，這不足為奇。

Protein bars and shakes are an incredibly beneficial complement to have at your disposal – and here’s why.

蛋白質棒和奶昔是一種非常有用的補充劑，可供您隨意使用——這就是原因。

Protein is an critical nutrient we need in our diets and it’s advocated we consume round 1.Five-2g consistent with kg of body weight. It helps us to keep muscle while weight-reduction plan and to build and repair muscle mass whilst growing.

蛋白質是我們飲食中需要的一種必需營養素，建議我們每公斤體重攝入約 1.5-2 克。它幫助我們在節食時保持肌肉，並在生長時建立和修復肌肉質量。

Getting this quantity of protein through meals alone, but, can be difficult. Would you fancy eating a kilo of bird breasts after a exercise?! Having the odd shake or bar is a easy and clean way to assist attain your each day goal.

然而，僅通過食物獲得如此多的蛋白質可能具有挑戰性。你想在鍛煉後吃一公斤雞胸肉嗎？！使用奇怪的奶昔或酒吧是幫助您實現日常目標的一種簡單易行的方法。

The on hand factor about protein dietary supplements is they take no prep and can be fed on each time and everywhere, making them the best go to snack.

蛋白質補充劑的便利之處在於它們無需任何準備，可以隨時隨地食用，使其成為完美的零食。

Aim to get as tons protein via entire meals as viable, so you don’t miss out on important micronutrients, and then use shakes/bars to fill within the gaps.

旨在通過全食物獲得盡可能多的蛋白質，這樣您就不會錯過重要的微量營養素，然後使用奶昔/棒來填補空白。

2. CREATINE

2.肌酸

Creatine is one of the maximum researched dietary supplements in the marketplace.

肌酸是市場上研究最多的補充劑之一。

Not simplest has it been tested time and time once more to have electricity and muscle constructing advantages, however it’s additionally cheap, safe and simple to eat.

它不僅一次又一次地被證明具有增強力量和增強肌肉的益處，而且價格便宜、安全且易於食用。

Creatine is absorbed and stored inside muscle cells, which allows your frame reply higher to vitamins, enables prevent cramps and makes your muscles look ‘fuller’, due to the fact creatine contains water molecules.

肌酸被吸收並儲存在肌肉細胞中，這有助於您的身體更好地對營養作出反應，有助於防止抽筋並使您的肌肉看起來“更飽滿”，因為肌酸攜帶水分子。

Arguably the biggest gain, creatine facilitates fuel your workout routines as it’s a form of power itself for your muscle tissues.

可以說是最大的好處，肌酸有助於為您的鍛煉提供動力，因為它本身就是您肌肉的一種能量形式。

When supplementing with creatine, there’s no need to undergo a loading or cycle section because the producer will lead you to agree with.

補充肌酸時，無需經歷加載或循環階段，因為製造商會讓您相信。

Just take a 5-gram scoop – combined with water or juice – every day, at a time that suits you.

每天在適合您的時間服用一勺 5 克的勺子——與水或果汁混合。

When it involves creatine, consistency is the key to reaping the rewards.

談到肌酸，一致性是獲得回報的關鍵。

There some exceptional creatine products to be had available on the market, however your first-class guess is to head for a easy creatine monohydrate.

市場上有幾種不同的肌酸產品，但最好的選擇是選擇簡單的一水肌酸。

3. CAFFEINE

3. 咖啡因

I have purposely titled this supplement as ‘caffeine’ and not pre-exercise for a cause (and we’ll get to pre-workout routines in part ).

我故意將此補充劑命名為“咖啡因”，而不是出於某種原因在鍛煉前（我們將在第二部分進行鍛煉前）。

Caffeine is a thoroughly researched complement, which has been found to boom strength output, postpone the sensation of fatigue and increase both focus and alertness. All of which together makes a recipe for fulfillment in relation to training.

咖啡因是一種經過深入研究的補充劑，已被發現可以增加能量輸出、延緩疲勞感並提高注意力和警覺性。在培訓方面，所有這些共同構成了成功的秘訣。

Not best does caffeine raise your performance within the fitness center, it additionally comes loaded with vitamins and can resource fats loss due to its barely thermogenic effects.

咖啡因不僅可以提高您在健身房的表現，還富含營養，並且由於其輕微的產熱作用，可以幫助減少脂肪。

The endorsed dose is three-nine mg according to kg of body weight. Start off with a lower dosage and experiment with what quantity works best for you and your training periods. The concept is to take the smallest powerful dose.

推薦劑量為每公斤體重 3-9 毫克。從較低的劑量開始，並嘗試最適合您和您的訓練課程的劑量。這個想法是採取最小的有效劑量。

Most coffees from Starbucks/Costa have a caffeine content starting from a hundred and fifty-300mg, so grasp one at the manner on your subsequent fitness center session…just consider to go away the whipped cream off the order…

大多數星巴克/哥斯達咖啡的咖啡因含量在 150-300 毫克之間，所以在去下一次健身課的路上喝一杯……記住不要點生奶油……

4. MAGNESIUM

4.鎂

Magnesium is a pretty critical mineral on the subject of our fitness.

就我們的健康而言，鎂是一種非常重要的礦物質。

Playing a function in protein synthesis, muscle and nerve function, blood glucose manage, blood strain regulation, testosterone law, sleep improvement, despair prevention and healing from training…like I stated, it’s quite important.

在蛋白質合成、肌肉和神經功能、血糖控制、血壓調節、睾酮調節、睡眠改善、抑鬱症預防和訓練恢復中發揮作用……就像我說的，這非常重要。

Found in an entire variety of foods, from vegetables to yoghurt to dark chocolate, it’s a mineral that’s easy to return through. However, magnesium is depleted for the duration of bouts of severe workout, so individuals who train need higher quantitates than those who've greater sedentary existence.

它存在於各種各樣的食物中，從蔬菜到酸奶再到黑巧克力，它是一種很容易獲得的礦物質。然而，在劇烈運動期間，鎂會消耗殆盡，因此與那些久坐不動的人相比，訓練的人需要更多的鎂。

Therefore, taking a complement is a wonderful way to assist refill your shops and cover yourself.

因此，服用補充劑是幫助補充商店和保護自己的好方法。

5. VITAMIN D

Ahhhh, the ‘sunshine nutrition’. How we love a bit little bit of Vitamin D.

啊，“陽光維生素”。我們多麼喜歡一點點維生素 D。

Unfortunately, if – like me – you’re Scottish born and bred (or from everywhere within the U.K) then sunshine isn’t some thing we get to look all too regularly outdoor the months of June to August.

不幸的是，如果 - 像我一樣 - 你是蘇格蘭土生土長的人（或來自英國的任何地方），那麼在 6 月至 8 月之外，我們不會經常看到陽光。

Vitamin D has a number of benefits such as bone fitness, hormone production, sickness combating properties, improved mood, expanded electricity profits and higher frame composition.

維生素 D 有許多好處，包括骨骼健康、激素產生、抗病特性、改善情緒、增加力量增益和更好的身體成分。

Unless you stay in greater of a Mediterranean climate, the possibilities are you’ll battle to get an ok amount of Vitamin D, particularly all through the darker months or in case you paintings indoors.

除非您生活在地中海氣候中，否則您可能很難獲得足夠量的維生素 D，尤其是在較暗的月份或在室內工作時。

Take round 2,000-three,000iu per day with food to help boost your consumption and experience the benefits of above.

每天與食物一起服用約 2,000-3,000iu，以幫助增加攝入量並感受上述益處。

And the five worst dietary supplements…

還有五種最糟糕的補品……

So, there we've got the 5 nice supplements that may in reality help enhance your fitness and overall performance inside the gymnasium.

所以，我們有五種最好的補充劑，它們實際上可以幫助改善你在健身房的健康和表現。

Next up are the five worst – the dark aspect of the complement enterprise – as we examine what’s on the market nowadays you’d be first-rate guidance clear of. Come again right here subsequent week to find out.

接下來是五個最糟糕的 - 補充劑行業的黑暗面 - 我們看看今天市場上的你最好避開的東西。下週再來這裡一探究竟。

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