The best supplements for the summer

What are the best supplements for the summer?

Let’s be honest, it’s already June, so there’s little to do if you just remembered that the gym exists.

If what you’re looking for is miracle supplements to do the rest of the year’s work in two weeks, this article is not for you.

If on the other hand the gym was part of your routine all year long, these supplements might come in handy.

They’re supplements that will help you maintain muscle mass, help you control your fat percentage and still make the most of the summer.

Each case is a case, but we’ve tried to be as generalist as possible so that anyone can benefit from this list.

Attention, although the subject is summer, the focus is above all that most relaxed holiday period we (almost) all have.


For starters, ZMA.

In summer, when we reach very high temperatures in Portugal, it is common to sweat a lot.

When you sweat, you lose minerals, and if you sweat a lot, the rate at which you lose them is higher.

Drinking a lot of water is mandatory, but not enough.

Keeping Magnesium levels within normal is important, and if there is a deficiency, your sleep will be affected, you will feel more tired, anxious and not only that.

You can use the supplementation or simply take some of these foods.

As for Zinc, the probability of low levels in summer is higher, especially for those who play sports.

If you sweat a lot and eat few foods rich in Zinc, you may not get the ideal levels of this mineral.

Zinc plays several important roles in the body, but its deficiency leads to decreased 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 your diet.

verão suplementos


NAC? What’s that?

NAC is an amino acid called N-Acetylcysteine.

This amino acid increases levels of glutathione, a major antioxidant in the human body.

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) NAC can be a good ally.

Used before drinking it is excellent at fighting hangover and thus avoiding part of the zombie effect of the following day.

Use this supplement at least 45 minutes before drinking alcohol, drink water during the night, and plenty 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 in alcohol damage when NAC is used. (1) (2) (3)

Less hangover, less negative effects on the body. Sounds like a good bet.

If you don’t like booze, you can leave the NAC on the shelf.

You find the NAC here.

ginásio cerveja verão

Protein shake

Predictable, we know it.

A protein powder supplement in the summer can be very helpful in meeting your protein needs.

It’s a practical way to put quality protein in when you need it, quickly.

It’s not mandatory, just as no supplement is, but if it’s the difference between consistently achieving the amount of protein you need, or not, then it’s 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 Whey is still the best value for money.

Above all, it consumes enough protein, and if you need shakes to get it, then use them.

proteina verão


How’s your diet gonna be?

Balanced and with a good amount and variety of food?

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 cover possible deficiencies and keep you at your best, just don’t use it as an excuse to camp out at Pizza Hut.

Enjoy it!

It’s summer, enjoy it.

If you’re on vacation, unless you have competitive goals, this is the ideal time to relax.

If you’ve been working all year in the gym, it’s not two weeks that will ruin your results. On the contrary.

This period will be great for you to regain your energy not only physically, but mentally as well.

Obviously, this is just a general supplement list, and it’s impossible to adapt to every case.

By looking at the description of each, you can easily identify those that might be most useful to you, and those that you don’t need.

And no, you don’t need to go on vacation with the whole list.

Have a good summer!

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