how to make your own workout supplements for beginners

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Food supplements are types of medicines that consist of completely natural ingredients, and their role is to supply the body with what it lacks of important substances, and to compensate for the deficiency in the diet, to help in the event of any defect in one of the organs and prevents the body from absorbing important nutrients from food, As these nutritional supplements have many benefits, their use without the need for them has many harms, and they can also be prepared at home using natural materials.

How to make a nutritional supplement at home

Making a food supplement from oats, milk and tuna
Ingredients

  • milk
  • About 50 grams of oats.
  • A small package of tuna.
  • Egg whites, about four eggs.

How to prepare

  1. In the beginning, the oats must be ground well until it becomes soft.
  2. We put the tuna in the food processor and add the oats, and we mix them together using the food processor.
  3. Add milk and egg whites to the previous mixture and add a teaspoon of sugar or honey to the mixture, then run the food processor until the ingredients are homogeneous together.
  4. When mixing is complete, the nutritional supplement is placed in a cup and drunk.

Oats and Cinnamon Dietary Supplement
Ingredients

  • 2 cups of milk.
  • About 6 tablespoons of oats.
  • A little cinnamon.
  • 3 almonds.
  • One banana.

Setting method

  1. We grind the almonds, then add them to the milk, put them together in a pot over a low heat, and stir them together until the mixture becomes warm.
  2. Add the oats to the previous mixture, and continue stirring until the mixture begins to boil.
  3. We add a little sugar or honey to the mixture as desired, then we mash the banana and add it to the mixture of milk and oats.
  4. Add a little cinnamon to the mixture and then remove it from the heat.
  5. We mix the ingredients together well, then pour them into a glass and drink.

How to make protein powder at home

First, choose the right source of protein

There are many types of foods and foods rich in protein, and when preparing your protein powder, you must first know the choice of the appropriate source of protein and that you choose from among the types of dried protein. In this context, you can choose one of these two groups rich in protein sources: a cup of lentils with a third of a cup of brown rice and a third of a cup of oats, or a half cup of oats with half a cup of quinoa, and a third of a cup of brown rice. The ingredients in the two groups are one of the most important sources of protein and are easy to grind into your own protein powder.

Second: How to prepare the protein powder powder

Second, after choosing the most suitable protein source for you, and choosing between one of the two groups mentioned above, you have to grind the ingredients in the electric mixer for a period of no more than 5 minutes. Also, you can stir the ingredients on the fire a little before grinding, this facilitates the grinding process to become like a powder, as you can use it in preparing your protein powder. And since powdered protein does not taste delicious, you can add flavor to your powder as adding coconut, nutmeg or any other sweetened flavor, in the form of seasoning. But if you want to add dried fruits, for example, or nuts, which in turn are a main source of proteins, you must do so during the grinding process.

Finally, store your protein powder in a container away from the air so that you can use it several times and notice the fast result within a few weeks.

Natural Supplements

Amino acids: They
are used to build different body tissues, as well as in types of vitamins and minerals that cannot be absorbed without the presence of amino acids. Also, those who practice bodybuilding need additional amounts of protein to build muscle mass. You
can naturally take amino acids through: eggs, Fish, avocado, potatoes, spinach, walnuts.

Calcium
Calcium is very important for bone health as most of us know, and regular intake of calcium through natural sources
or supplements helps regulate and reduce high blood pressure.
Ok where is it? Found in milk and milk products, leafy vegetables (especially watercress), broccoli, and nuts (especially almonds).

Iron
Iron is very important for the body, because it contributes to temperature regulation, maintains healthy hair, nails and skin,
increases energy level, and has a key role in the process of transporting oxygen from the lungs to all parts of the body through hemoglobin, which is found in red blood cells, and constitutes two-thirds of the source iron inside the body.
Where do we take iron in the form of natural food supplements?
Found in meat, poultry, fish, liver, molasses, beets, dark leafy vegetables such as spinach,
dried fruits such as: raisins and apricots, legumes such as beans.

Vitamin A
One of the most important benefits of vitamin A is to strengthen the immune system, strengthen vision, and promote dental health because it contains large amounts of calcium, and it contains antioxidants that are very important for the prevention of cancer.

Vitamin C
Vitamin C is important in preventing and fighting colds and influenza, treating viral diseases, and protecting the heart and arteries.
How do we get vitamin C from natural supplements?
Where is there?
Orange, tangerine, lemon, tomato, red and green pepper, strawberry, grapefruit, guava.

Vitamin B6
is important in strengthening the immune system, treating hair loss, preventing kidney stones, regulating blood pressure, cholesterol levels, and preventing heart disease.
Where is there?
Sunflower seeds, nuts, bananas, avocado, tuna, salmon, meat, and whole grains.

Vitamin B12 Vitamin B12
helps in the production of red blood cells, which reduces the risk of anemia, strengthens memory,
has a positive effect on immunity, and acts as anti-inflammatory.
Where is there?
In liver, eggs, fish, meat, milk and dairy products (means animal sources only).

Omega-3
maintains a balance of many important processes in our body such as: body temperature and pressure. It is important in reducing stress and depression, improving vision health, reducing inflammation, reducing fat in the liver, and improving bone and joint health.
Where are you?
Fish (especially fatty fish such as salmon), cod liver and fish oil, seafood, egg yolks, butter, linseed and linseed oil, chia seeds, nuts, and soybeans.

The truth about nutritional supplements

The American Heart Association states that healthy people should get adequate nutrients by eating a variety of healthy foods, not by taking supplements. It affirms the following:

Vitamin supplements are not a substitute for eating well-balanced diets and limiting your intake of excess calories, saturated fats, trans fats, sodium and cholesterol.

It turns out that if you have any need for vitamins or a particular mineral, it is best to get it through dietary foods, and if you need supplements, it is preferable to speak with your doctor before taking it.

And if you’re a healthy person, don’t try a vitamin supplement because the downsides outweigh the benefits.

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