Working out should be straight forward right? You lift the
iron, sweat; feel the pain and the burn and your muscle burst out! That’s the
general idea, but in reality it’s a bit more complicated. Lifting the iron only
gets the job done about 40%, the remaining 60% of building the body you want
can be split between eating right and taking the right nutritional supplements.
Let’s get this straight, supplements are not just for those giant bodybuilders and
they are not just for men. The right supplementation is key to your physical
efforts and your clean diet, whatever your goal and I always stress this, be it
to burn off excess fat or to gain muscle. You need the right supps to help you
get there.
Today, I would like to focus on five supps that I believe
are key to your success, I have taken them all at one time or the other and I know
they have been beneficial to me, remember they are to supplement your efforts
at the gym and in the kitchen. They are not shortcuts! So if you want to train
better and smarter then read on, I hope you find this post useful.
Thanks and have a great day!
WHEY PROTEIN:
For anyone looking to build muscle whey protein is fundamental and non negotiable. It is an extremely fast digesting protein that is full of essential amino acids that the body can quickly absorb, and use to repair and build muscle. A lot of research has shown whey protein to be very good in muscle protein synthesis; this is the process that allows your muscles to grow bigger and stronger. It is possible to get your protein needs from eating a lot of beef, chicken and fish, but it’s easier cheaper and less time consuming if you simple just mix a protein shake, drink it and be on your way. If you want to buy whey protein, look out for a product that has a minimum of 20grams of protein per serving, anything less and the product is just junk and they are trying to cheat you!
CREATINE:
If you are serious about working out and getting fit, the
second most important supplement you need is creatine. Known as creatine
monohydrate in its most popular form, it is an essential supp for anybody who
works out, whether you are an overdeveloped gym rat or a weekend exerciser it doesn’t
matter. Creatine is great because it helps you get stronger, fast. It draws
water into the cells of your muscles and helps you have energy to work out for
longer, the longer you can work out, the more reps and sets you can do and the
stronger your muscles become, with creatine you can see and feel improvements
in your strength and physique within weeks. Some people do not respond to
creatine but they are rare, to get the most out of creatine, take a minimum of
5grams daily for at least 3 weeks.
BCAA’S:
BCAA stands for Branched Chain Amino Acid’s , and they are
essential for anybody who wants to build muscle. BCAA’s work by suppressing
protein breakdown and helping to repair muscle damage that comes with working
out. BCAA’s also work by helping to reduce muscle fatigue during workouts, to
get the most out of your amino acids, I would suggest you buy a powdered brand,
so you can mix it and drink while you work out.
CAFFEINE:
Caffeine is great for working out, apart from giving you an
energy boost; it also helps to fight fatigue by reducing pain receptors throughout
the body. This helps you to workout longer and harder. Studies on caffeine and
physical performance have shown that caffeine consumption before working out
helps to increase the number of reps that test subjects could do. Don’t make
the mistake of taking your caffeine just before your workout, you should take
it at least 30 to 45 minutes before your workout.
BETA ALANIN:
If you think the only thing this supplement is good for is
giving you a pre-workout “buzz” to let you know your pre workout is taking
effect, then you don’t know the benefits of Beta Alanin. During highly intense
workout sessions, your body accumulates hydrogen ions. These ions contribute to
lowering your PH which ultimately leads to fatigue. Beta Alanin has been shown
to increase the body’s ability to keep hydrogen ions at bay. This can
potentially delay fatigue and improve exercise performance, increase training
volume and reduce perception of fatigue.
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