Best Suppliments for muscle growth
Supplements are an amazing tool that can be used but are not necessary to achieve your goals. They can help with giving the body the nutrients and energy it needs to build muscle better. However, only through hard work and dedication can you expect your goals to come true. So here is a list of 5 supplements that I highly recommend.
1. Whey Protein powder
Whey protein powder is an amazing supplement to help with one's goal of achieving their daily protein take. In simple terms, it is dried-up milk powder. It is highly bioavailable, meaning the body will absorb most of it. The main benefit of using this supplement is time efficiency. Putting a scoop of high-quality protein powder into a glass of milk is easier than cooking a chicken breast, especially when you don't have time. However, it is better to get your protein from whole foods such as chicken breast, and it should be used to help achieve that daily protein goal.
2. Creatine
Creatine is a fantastic supplement if your main goal is to build muscle. It allows more water to be accumulated within your muscles, allowing more glycogen to be stored. With greater stores of glycogen, it can give one more energy to start, allowing them to perform a couple of extra reps within their workout. It is best to take 5 grams daily for 30 days to see the benefits. A big mistake is to do a loading phase, which can result in stomach cramps. However, the benefits only last for the first 30 minutes of the workout since that is when you use its glycogen stores.
3. Pre workout
Pre-workout is one of the best supplements to take before your workout. It gives you a lot of energy due to the caffeine, which many of these supplements have. It is best not to take it daily and only use it when tired. It should be limited to 2 -3 times a week maximum, so you don't get a tolerance towards it. It is best to use pre-workouts with a bit of caffeine (under 200mg) and then assess your tolerance. Even though it gives you energy, taking too much pre-workout can negatively affect you. These include bad stomach cramps, constricting blood vessels, and a nasty crash at the end of it. Some pre-workouts don't have any caffeine but will still give a great pump.
4. Vitamin D3
Vitamin D3 is a supplement that should be used daily if you aren't receiving much sunlight. Our body must receive vitamin d as since it is shown to play a significant role in muscle growth and development through numerous studies. However, if you receive enough sunlight and get it from the food, you are consuming, supplementing it wouldn't be a good idea and could be harmful since it accumulates within our system.
5. Fish oil
Fish oil may sound disgusting; however, it is one of the best supplements, especially when first working out. Many individuals don't have fatty fish in their diet so supplementing can be beneficial. Fish oil contains omega-3 fatty acids with anti-inflammatory properties or simple terms that can help alleviate soreness to an extent. Drinking fish oil in its liquid form can have an unpleasant taste, but taking capsules is highly recommended. However, just like with most of these supplements, it is best to get from whole foods.