To be the best, you must take advantage of all the rewards that you can, and nowhere is this precept more applicable to than the act of bodybuilding, which is extremely hard.
As it progresses each year, it may be more difficult to gain a competitive advantage.
Age, adjustment, and acclimation to training that causes slower progress and the overall complexity of life with its many demands and problems may conspire to thwart our training efforts.
While the intensity of training can be achieved through a specific training program and the ability to properly stimulate our muscles is something that the motivated and determined bodybuilder often has no trouble doing, muscle recovery is another problem.
It is especially important at a time of year when social demands and improper nutrition combine to stifle our progress.
This is the reason why it is particularly important to fill any nutritional gap with a quality supplement, a practice that can be performed throughout the year to obtain maximum results in muscle size and strength.
The misconception that supplementation is not really necessary (which, after all, should only be used to supplement a nutritionally deficient diet) has persisted for quite some time.
In recent times, however, it has become clear with advances in the quality of supplements, purity and what they can offer, that the nutrition of food simply cannot cover everything.
Instead of being an optional extra to increase the success of bodybuilding, the use of supplements is a crucial aspect for fat loss, muscle building, and performance.
As we all know now, it is of paramount importance to ensure that you have the correct nutrition before the training.
After all, missing the occasional training session can be productive for a much-needed recovery, but neglecting nutrition means an interruption in the healing process.
Once training is resumed under these conditions, there may be little caloric support to ensure that protein synthesis and muscle growth occurs.
The muscle can even begin to cannibalize itself when the body enters a catabolic state. Even with the best of diets, this can sometimes happen if training demands nullify nutritional balance or imbalance.
To be more certain that this does not happen, supplementation has become a necessity for those who need a result.
Below are the supplement you to get going
1. Whey Protein Supplements
As a basis for muscle gains, the quality of protein supplements has no equal. And the best-absorbed form that is often used specifically after training, and with meals to complete the protein balance is whey protein.
Whey protein has a high biological value and is extremely convenient to take.
While protein obtained from food sources can provide more sustained protein levels (especially before bedtime to compensate for the fasting period that usually occurs during sleep), whey is quickly poured into the muscles where it can exert its powerful effects.
Usually, whey protein can be used twice a day directly after training and first thing in the morning, after getting up before breakfast, to ensure a rapid absorption of the protein to restore the fall in the nitrogen levels of the state of sleep / fasting the night before.
It is worth noting here that to completely avoid this fast of 8 to 10 hours, one would have to wake up once or twice during the night to consume proteins.
Therefore, taking protein immediately after waking up is essential, and whey is the best way to take at this time.
2. Creatine Supplement
Creatine is a molecule that occurs naturally in your body. It provides energy for your muscles and other tissues.
However, taking it as a dietary supplement can increase the content of muscle creatine by up to 40% beyond its normal levels.
This affects muscle cells and exercises performance, promoting muscle enhancement. In fact, a lot of research shows that creatine improves muscle strength.
This is good news if you are trying to gain muscle.
Greater strength allows it to perform better during exercise, which leads to greater increases in muscle mass over time.
Creatine can also increase the water content in muscle cells. This can cause the muscle cells to swell slightly and produce muscle growth signals.
In addition, this supplement can increase the levels of hormones involved in muscle growth, such as IGF-1.
If you are looking for a supplement that helps you gain muscle, consider creatine first.
3. Branched-chain amino acids Supplements
As an essential amino acids, BCAAs (leucine, isoleucine, and valine) should be taken through the foods we eat.
As the only three amino acids metabolized directly by muscle tissue are especially important for the immediate recovery of muscle tissue.
They are used to build new proteins after hard training. As a primary muscle building insurance policy, BCAAs should be at the top of anyone’s supplement list.
3. L-Glutamine Supplements
Considered as a conditionally essential amino acid, L-glutamine comprises up to 60 percent of the free amino acids that circulate in muscle tissue and is essential for muscle recovery.
When other tissues need L-glutamine (for immune purposes, for example, of which L-glutamine is essential), they often filter this amino from the muscle stores, so supplementing it makes sense.
If the muscles and the rest of the body systems have an abundant supply of L-glutamine, it is less likely that muscle tissue will be depleted under stress conditions.
After a hard training session, L-glutamine levels will be reduced throughout the body by up to 50 percent.
The best way to supplement L-glutamine is to take 5 grams 3 to 4 times per day so that the body has a constant supply.
Adding it to protein shakes is an excellent way to include it in your diet.
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4. Beta-alanine Supplements
Beta-alanine is an amino acid that reduces fatigue and can increase exercise performance.
In addition, beta-alanine can help increase muscle mass if you are following an exercise program.
Taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and soccer players.
A study reported that adding a beta-alanine supplement to a six-week high-intensity interval training program increased lean body mass by approximately 1 pound (0.45 kg) more than a placebo.
Although more research is needed on beta-alanine and muscle gain, this supplement can help improve muscle gain when combined with an exercise program.
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5. Omega-3 fish oil Supplements
The many health benefits that result from the consumption of fatty cold water fish such as salmon and mackerel are well documented.
However, due to the various contaminants, the purity and quantity of essential fatty acids supplied, the availability and the price, obtaining valuable Omega-3 fatty acids from these sources is often not ideal.
Fish oil in complementary form, on the other hand, provides the perfect proportion of this Omega-3s in the purest and most concentrated way possible.
To improve performance and build muscle, you must first achieve a healthy physical state, because the muscle can only grow under the right conditions to do so.
The omega-3 fatty acids can promote blood circulation to allow nutrients such as proteins and carbohydrates to reach the muscles and exert their effects.
Omega-3s can also help fat loss by maximizing the metabolic rate and helping to form a base from which thermogenesis can be produced.
Joint lubrication and cardiovascular health are also important benefits that result from supplementation with Omega-3.
6. Weight Gainers Supplements
Weight gainers are supplements designed to help you get more calories and protein. They are usually used by individuals who struggle to gain muscle.
Some people find it difficult to gain muscle, even when they consume large amounts of calories and lift weights.
While the caloric content of weight-gain supplements varies, it is not unusual for them to contain more than 1,000 calories per serving.
Many people think that these calories come from proteins since it is so important for building muscles. However, most of the calories actually come from carbohydrates.
There are often 75 to 300 grams of carbohydrates and 20 to 60 grams of protein per serving of these high-calorie supplements.
While these products can help you consume more calories, it is important to realize that there is nothing magical about supplements to gain weight.
Some research on physically inactive adults has shown that drastically increasing calories can increase lean mass like muscles, as long as you eat enough protein.
However, research in adults who trained with weight indicated that consuming a supplement to gain weight may not be effective in increasing lean mass.
In general, weight gainers are only recommended if you are struggling to eat enough food and find it easier to take a shake to gain weight than to eat more real food.
7. Vitamin / Mineral Supplements
A multivitamin and mineral supplement is not purely a bodybuilding supplement in terms of directly targeting muscle growth the way creatine and L-glutamine do.
Taking a high-potency, high-quality vitamin/mineral product is a fundamental way of supporting cellular conditions in which muscle growth and performance can be produced.
Although it is believed that certain compounds such as vitamin C (which include, together with A and E, the so-called antioxidants) are of greater importance for immune function, it is the synergistic effect of all the key vitamins and minerals that are taken in a proportion Specific that supports the best results in health and subsequent growth and tissue function.
The so-called doctors and nutritionists could tell us that the perfect ratio of vitamins and minerals can be achieved through a diet rich in certain fruits and vegetables.
However, current soil conditions, various contaminants, and excessive food processing make it almost impossible to achieve such a perfect ratio.
Even those who eat strictly “organic” do not get what they should in terms of potency and nutritional quality.
The bottom line
Supplements cannot provide you with maximum muscle gains if your nutrition and exercise programs are lacking.
To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights.
Once you control your nutrition and exercise regimens, you may want to consider dietary supplements.
Creatine and protein supplements are probably the most effective options for muscle enhancement, but other supplements may be beneficial for certain people.