헬스 보충제 7가지 추천과 섭취방법💊

안녕하세요.

많은 초보자들이 운동을 시작하고 보충제에 관심을 가지지만, 어떻게 섭취하는지 모르거나 어려워 멀리하게 되는 경우가 있는 것 같습니다.

보충제를 잘 사용하신다면 원하시는 목표를 보다 쉽게 도달할 수 있고 수행능력과 활력을 증가 시킬 수 있습니다.

그렇기때문에 오늘 포스팅을 준비하게 됐습니다.

 

오늘의 주제는 ‘헬스 보충제 추천과 섭취 방법’입니다.

이번 글이 마음에 드신다면 블로그 구독 부탁드리겠습니다.

 

 

첫번째는 먼저 ‘L-arginie(아르기닌)’입니다.

아르기닌은 체내에서 빠르게 산화질소로서 변환되는 아미노산의 일종인데, 산화질소는 체내에서 여러가지 역할을 수행하게 됩니다.

그 중에서 가장 중요한 역할은 혈관 확장을 통해 근육으로 공급되는 혈류의 양을 증가시켜주고 그로 인해 근육의 회복과 성장에 도움이 되는 다양한 영양소들과 산소가 더욱 효율적으로 공급될 수 있도록 도와줍니다.

 

섭취 방법은 3~5g씩 아침 공복과 운동 전, 잠자기 전에 섭취하시면 됩니다.

 

두번째는 ‘creatine(크레아틴)’입니다.

크레아틴 역시 아미노산 일종으로 웨이트 트레이닝 시 영양소를 가장 빠르게 공급 해주는 에너지를 도와주는 역할을 하게 됩니다.

그에 더해 근육의 수분 보유량을 증가시켜 근육을 더 크고 강하게 만들어주며, 그로 인해 더 강한 수행 능력과 많은 근성장에 도움을 주는 역할을 합니다.

 

섭취 방법은 3~5g씩 운동 전후로 섭취하시면 됩니다.

 

세번째는 ‘HMB’입니다.

아마 운동을 하시는 분들에게도 다소 생소한 제품일 것입니다. Bcaa 중에서 가장 필수적인 아미노산인 루신의 대사산물로서 기존의 루신보다 더욱 효과적이라고 알려져 있습니다.

주 역할은 근육의 분해를 예방해주고, 체지방 감소와 근육의 성장에 도움을 주는 역할을 수행하게 됩니다.

여러 연구 결과에서 초보자에게 더욱 효과적으로 알려져 있습니다.

 

섭취 방법은 1~3g씩 아침 식사와 함께 그리고 운동 전후와 잠자기 전에 드시면 됩니다.

 

네번째는 웨이 프로틴입니다.

많은 분들이 보충제하면 가장 먼저 떠올릴 제품입니다.

물론 육류나 생선으로 섭취하는 자연 단백질이 더 좋다고는 하나 어디서든지 간편하게 휴대 가능하고 빠르게 섭취 가능한 이점이 있습니다.

 

섭취 방법은 식사 유무에 따라 다르겠지만, 운동 후나 식사 전후에 20~40g씩 섭취 하시면 됩니다.

 

다섯째는 ‘L-glutamine(글루타민)’입니다.

글루타민은 체내에서 가장 풍부한 아미노산 일종인데, 단순 근육 증가에 도움을 주는 것이 아니라 높은 강도의 훈련에 있어 동반되는 피로도를 완화시켜주는역할을 수행합니다.

그에 더해 소화 능력과 체내 면역력 기능에도 중요한 역할을 한다고 합니다.

 

섭취 방법은 2~5g씩 아침과 운동 전후 그리고 잠자기 전에 섭취해주면 됩니다.

 

여섯째는 ‘멀티비타민’입니다.

대부분 필요에 따라 용량을 설정하여 따로 섭취하는 것을 선호하지만, 대부분의 일반인 경우 쉽지 않습니다.

그렇기때문에 멀티비타민으로 챙겨 드시는 것이 더 용이하다는 판단입니다.

아무리 건강식으로 밸런스 있는 식단을 진행하더라도 모든 종류의 비타민과 미네랄을 충족 시켜주기 어렵습니다. 

하지만 근육 성장에 있어 미네랄과 비타민들은 굉장히 중요한 역할을 수행하기 때문에 숙련자일수록 더욱 신경 써주는 것이 중요합니다.

 

섭취 방법은 식사와 함께 2회 정도 섭취해주면 되는데, 비타민C와 D는 따로 추가적으로 섭취해주는 것을 권장 드립니다.

 

일곱째는 ‘fish oil(피시 오일)’입니다.

오메가3가 풍부하게 함유 된 피시 오일은 심장질환과 뇌졸중의 예방에 도움이 될 뿐 아니라 근육의 분해를 예방해주고 근육과 관절 부위를 재생산하는 것에도움을 준다고 합니다.

나아가 체지방 감소를 촉진시켜주는 역할 또한 수행한다고 합니다.

피시 오일과 관련해 중금속을 걱정하시는 분들이 있는데, 다행히 최근 여러 연구에서 피시 오일과 중금속이 관련된 문제가 발견되지 않았습니다.

 

섭취 방법은 매일 2~6g씩 식사와 함께 섭취하시면 됩니다.

 

오늘 추천 드리는 보충제는 여기까지입니다. 도움이 되셨나요?

운동을 열심히 하는 것은 베이스가 되어야 하고 철저한 식단과 적절한 보충제 섭취로 멋지고 건강한 몸을 만드시기 바랍니다.

감사합니다.

 

 

 

 

Hello.
A lot of beginners start exercising and are interested in supplements, but sometimes they don't know how to take it or seem to stay away because it's difficult.
If you use the supplement well, you can reach your desired goal more easily and increase your performance and vitality.
That's why I prepared a posting today.

Today's theme is 'Health Supplement Recommendation and How to Eat'.
If you like this article, please subscribe to our blog.



The first one is 'L-arginie'.
Arginine is a type of amino acid that is quickly converted into nitric oxide in the body, which plays a number of roles in the body.
The most important role is to increase the amount of blood flow to the muscles through vasodilation, thereby helping to provide more efficient supply of various nutrients and oxygen to help the recovery and growth of the muscles.

You can take 3-5 grams each on a breakfast empty stomach, before exercising, and before going to bed.

The second is "creatine."
Creatine is also an amino acid and plays a role in helping the energy that supplies nutrients the fastest during weight training.
In addition, it increases the water retention of the muscles to make them bigger and stronger, thereby helping them to perform stronger and grow a lot of muscles.

You can take 3-5g each before and after exercise.

The third is HMB.
It may be a product that is somewhat unfamiliar to those who exercise. It is known to be more effective than conventional lucine as a metabolite of lucine, the most essential amino acid among Bcaa.
The main role is to prevent muscle decomposition, reduce body fat, and help muscle growth.
It is known more effectively to beginners in several studies.

You can eat 1 to 3g each with breakfast, before and after exercise, and before bed.

The fourth is Way Protein.
This is the first product that many people will think of when they think of supplements.
Of course, natural protein consumed by meat or fish is better, but it has the advantage of being easily portable and quickly consumed anywhere.

The method of intake depends on the presence or absence of a meal, but you can eat 20-40g after exercise or before and after meals.

The fifth is L-glutamine.
Glutamine is one of the most abundant amino acids in the body, and it does not help simple muscle gain, but rather relieves the accompanying fatigue in high-intensity training.
In addition, it plays an important role in digestion and immune function in the body.

You can take 2-5g each in the morning, before and after exercise, and before going to bed.

The sixth is 'multivitamin'.
Most prefer to take it separately by setting the dose as needed, but it is not easy for most people.
That's why it's easier to take it with multi-vitamins.
No matter how healthy a balanced diet is, it is difficult to meet all kinds of vitamins and minerals. 
However, minerals and vitamins play a very important role in muscle growth, so it is important for skilled people to pay more attention.

The method of intake is to take about two times with meals, and it is recommended to take additional vitamins C and D separately.

The seventh is fish oil.
Fish oil, which is rich in omega-3, not only helps prevent heart disease and stroke, but also prevents muscle decomposition and helps reproduce muscle and joint areas.
Furthermore, it is said to play a role in promoting body fat loss.
There are people who are concerned about heavy metals related to fish oil, but fortunately, several recent studies have not found any problems related to fish oil and heavy metals.

You can take 2-6g every day with your meal.

That's all for the supplements I recommend today. Was it helpful?
Exercising hard should be the base and make a nice and healthy body with a thorough diet and proper supplements.
Thank you.