THE D vitamin it is probably the best supplement for the winter, but which ones are the best for the summer?
Let's be honest, it's already June, so there's little to do if you've only just remembered that the gym exists.
If what you are looking for is miracle supplements to do the job for the rest of the year in two weeks, this article is not for you.
If, on the other hand, the gym has been part of your routine all year round these supplements may be useful for you.
These are supplements that will help you maintain muscle mass, help control the percentage of fat and still enjoy the summer to the fullest.
Each case is different, but we have tried to be as general as possible so that anyone can benefit from this list.
Attention, although the theme is summer, the focus is above all that more relaxed vacation period that (almost) we all have.
The best supplements for summer
To start, the ZMA.
In the summer, when in Portugal we reach very high temperatures, it is common to sweat a lot.
When you sweat, you lose minerals, and if you sweat enough, the rate at which you lose them is greater.
Drinking a lot of water is mandatory, but it is not enough.
Keeping your magnesium levels within the normal range is important, and if there is a deficiency, your sleep will be affected, you will feel more tired, anxious and more.
You can use supplementation or simply ingest some of these foods.
As for Zinc, the probability of low levels in the summer is greater, especially for those who practice sports.
If you sweat a lot and eat a few foods rich in Zinc, you may not be able to achieve the ideal levels of this mineral.
Zinc has several important roles in the body, but its deficiency leads to a decrease in testosterone levels.
Lower testosterone levels lead to loss of muscle mass and gain of fat mass, among others.
This is not what you want, is it?
Like Magnesium, you can simply control this with food and find here various foods rich in this mineral.
NAC? What is that?
NAC is an amino acid called N-Acetylcysteine.
This amino acid increases the levels of Glutathione, an important antioxidant in the human body, and beyond.
What do you want this for?
Well, if you like to go out at night and have a few drinks at this time (or any other time), NAC can be a good ally.
Used before alcohol consumption it is excellent to fight the hangover and thus avoids part of the zombie effect of the next day.
Use this supplement for at least 45 minutes before to drink alcohol, drink water at night and lots of water when you return from your nightly adventure.
The next day will be less difficult.
In addition, there are several studies that point to a possible reduction of alcohol damage when NAC is used. (1) (two) (3)
Less hangover, less negative effects on the body. It seems like a good bet.
If you don't like alcoholic drinks, you can leave the NAC on the shelf.
Find the NAC here.
Predictable, isn't it?
A powdered protein supplement in the summer can be very helpful in meeting your protein needs.
It is a practical way to put quality protein when you need it, quickly.
It is not mandatory, as no supplement is, but if it is the difference between consistently reaching the amount of protein you need, or not, then it is worth it.
Attention, this is no excuse for your only source of protein to be beaten.
What protein to choose?
There are several types of quality protein but the whey remains the one with the best quality / price ratio.
Above all, you consume enough protein, and if you need shakes to get it, then use them.
How will your food be?
Balanced and with a good amount and variety of foods?
Or more relaxed and sloppy?
If the answer is quality food, the multivitamin loses importance, and you probably don't need it.
If, on the other hand, you know that your diet is not going to be the best, this type of supplement can be useful.
It will help to cover possible deficiencies and keep you at your best, just don't use it as an excuse to camp at Pizza Hut.
The best supplements for the summer, conclusion.
It's summer, enjoy.
If you are on vacation, unless you have competitive goals, this is the ideal time to relax.
If you've been working out in the gym all year, two weeks won't spoil your results. On the contrary.
This period will be great for recovering not only physical, but also mental energies.
Obviously, this is just a general list of supplements, and it is impossible to adapt to all cases.
Looking at the description of each one, you can easily identify those that may be most useful to you, and those that you do not need.
And no, you don't need to go on vacation with the full list.