Top 10 Supplements You Should Take
Top 10 Supplements You Should Take
The supplement market is full of supplement products with unbelievable claims. From your preworkout, intraworkout to your postworkout products, the average gym goer can’t help but get confused trying to shift through all these options. But when it comes to which supplements to take, simplicity is the key: Sticking with the basics does it. This will not only save you money but also allow you to know which supplements you are really putting int your body.
1. Whey protein
Few supplements are as effective at building muscle as whey protein. It is the most popular protein powder on the market. It increases protein synthesis better than any other because the body digests an utilizes it rapidly, making whey critical to take not only preworkout and postworkout but also upon waking each morning. It also enhances blood flow to muscles which makes it ideal to take before training. In addition to helping add mass, whey protein increase the release of hunger-blunting hormones, resulting in a reduced daily food intake and improved fat loss.
Take 40 grams in the morning, 20 grams immediately before training and 40 grams immediately after.
2. Casein Protein
If whey is built for speed, casein protein is build for comfort. This slow-digesting protein lasts longer in your system, providing your muscles with the aminos for up to seven hours. This decrease protein breakdown, resulting in the muscle growth over the long run. Casein is perfect to take before bed or any time you have to several hours without food:
Take 20 grams mixed with your postworkout whey and 40 grams immediately before bed.
Creatine is arguably the most thorougly researched sport supplement on the market. Its spectacular effects on muscular endurance, strength, and size are well documented, as are its anticatabolic effects and its ability to increase carbohydrate transporters in muscle cells. Creatine’s impact on performance alone is reason enough to take it, regardless of fitness level. It’s the undisputed champion of adding size and strength: It enhances muscle mass by increasing muscle cell volume and aiding molecular pathways that stimulate growth. It boosts strength by increasing the level of creatine phosphate in muscle cells, which is used to to supply a quick source of ATP, the energy source muscles use to contract.
Take 5 grams before and after workouts.
Glutamine is a major multitasker. It provides a plethora of benefits. First, it helps promote muscle growth by increasing levels of the branched-chain amino acid leucine in the muscle. Glutamine also blunts muscle fatigue by buffering the acidity in muscles, which builds up during exercise and decrease the ability of muscle fibers to contract. It also boosts growth hormone(GH) levels, making it a great postworkout and before-bed hormone supplement, plus the immune system requires it to function properly.
Take 5-10 grams of glutamine with breakfast, 30-60 minutes before workouts, immediately after workouts and 30-60 minutes before bed.
BCAAs are a group of three aminos (leucine, isoleucine, and valine). They effectively stimulate protein synthesis to cause muscle growth. They are essential amino acids meaning that they are required for muscle growth, although they are not produced in the body. They also boost insulin release, which creates the ideal postworkout environment for muscle growth.
Take 5-10 grams four times per day.
Beta-Alanine is a must-have supplement, not matter what your performance goals may be. Research shows that athletes who supplement with beta-alanine have more strength and muscle endurance. That means you can lift more total weight and lift a given weight for more reps with regular beta-alanine supplementation.
Take 1 gram with your creatine before and after workouts, and with breakfast on rest days.
Arginine is the main ingredient in almost ever preworkout supplement on the market. It dilates blood vessels and the body readily converts it to Nitric Oxide (NO), which regulates muscle growth. It increases blood flow to muscles, resulting delivery of more blood, oxygen, nutrients and anabolic hormones to the muscles, as well as greater pumps. Arginine is also very effective at boosting growth hormone levels and strength as well.
Take 5 grams of arginine before breakfast and 30-60 before your workout.
8. Multivitamin/Mineral Supplement
A multi is a must when you are training hard, as it ensures you get the all the critical micronutrients. This is especially true if you don’t get enough fruits and vegetables, which provide valuable antioxidants to assist with muscle recovery and enhance overall health. Taking a good amount of these will support muscle growth, aid metabolism, strengthen immunity and help regulate every other physiological system in the body, as well as prevent any deficiencies in vitamins and minerals.
Take on serving as directed by the brand you are using.
Carnitine is a popular fat-burner but also a powerfull anabolic supplement. It transports fat into mitochondria cells where it burned and used as energy. Besides being a popular fat-loss supplement carnitine is also know to enhance muscle growth by increasing blood flow to muscles, similar to benefits provided by NO boosters. It also increases testosterone levels postworkout.
Take 1-3 gram(s) of carnitine with breakfast, pre and postworkout meals, as well as with your last meal.
10. Fish Oil
Fish Oil contains the essential omaga-3 fatty acids which encourage your body to use other fats as energy. It also helps prevent muscle breakdown and enhances mental and immune functions. Furthermore fish oil helps improve cardiovascular health and supports joint recovery.
Take 1-3 grams of fish oil with 2-3 meals per day.
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