Whether you goal is to get bigger or increase muscle strength, I’ve already taken out guesswork for you on supplement shopping with best products to help you get big as soon as possible!
If you’re a serious bodybuilder, then you most probably have heard about supplements that can help you gain the most from intense workout sessions. But which supplements? Today, the market has been overstuffed with hundreds of products.
But now it’s time that we set the record straight. Understanding what to take, when to take will help you get all the results from your hard work. So, if your goal is to get big and strong as possible, then following products will help you achieve your goal.
Creatine Monohydrate: It’s the most power-enhancing supplement that has a high safety profile and evidence to support its efficacy. This supplement works by increasing availability of phosphocreatine and creatine in the muscle, which helps in maintaining energy while doing high intense workout exercises. Moreover, consumption of this supplement can speed up recovery process between sets.
The recommended dose of this supplement is 20 grams per day for the first 5-6 days then take the standard dose of 5 gram per day.
Whey Protein: Whey is best for post-workout protein because it can help to improve your muscles’ ability to recover and adapt after a high-intense exercise. As a matter of fact, consumption of whey protein stimulates the muscle protein synthesis to a greater level than other types of protein like soy and casein. Whey protein is also proven to be the best supplement for weight loss as well.
Blends of whey protein have shown to improve body composition to a greater level than the soy based proteins when consumed after high intense exercise. People who follow high-volume resistance training programs can also get benefits like increase in insulin levels and rates of glycogen from the carbohydrates consumption after post-workout.
The recommended dose of this supplement is 20-30 grams each day with carbohydrate after the workout.
Glutamine: Yes, this amino acid may not provide an extreme muscle growth, but it does play an important role in the recovery and repair process. Glutamine basically removes the excess ammonia which accumulates during intense exercise. People who are in heavy resistance training can get benefit from the glutamine supplementation.
The recommended dose is 20-30 grams each day in which 10 grams must be consumed post-workout.
Fish Oils: Fish oil is an excellent source of omega-3 acid that provides great benefits to the body. For people who do high-intense exercise, can cause tears in the muscle fibers that can lead to muscle damage. While some inflammation is needed, but too much can delay the recovery process.
Researches even showed that omega-3 acids helps to reduce post-workout muscle soreness and boosts your body’s recovery process. Additionally, if it’s combined with carbs and BCAAs, omega-3 acids can increase protein synthesis rate which leads to greater muscle gains.
Caffeine: We all know that caffeine is most widely used stimulant in the entire world and it has shown to be effective in both high intense activity and endurance exercises. However, when it comes to increasing muscle strength, caffeine gets little muddier.
Some research showed caffeine consumption can increase one-rep maximum, while other studies showed no strength benefits from caffeine. With that being said, caffeine lowers perception of effort and decreases rate of fatigue.
The recommended source is 150-250 milligrams 30 minutes before the workouts.
Take Home Message: To make sure that you get the most out of your supplement, make sure that you got a better understanding from this article and conduct a little research of how you can benefit from introducing them to your lifestyle.