You want it all: greater performance, greater fat loss, and explosive growth. Supplements are the answer! Read on to discover more. The misconception that supplementation is not really necessary that they are, after all, only to be used to supplement a nutritionally deficient diet has persisted for quite some time. In recent times, however, it has become clear with advancements in supplement quality, purity, and what they can offer, that whole food nutrition simply cannot cover everything.
Rather than being an optional extra to boost bodybuilding success, supplement use is a crucial aspect for fat loss, muscle building and performance. As we all know by now, it is of primary importance to ensure that correct nutrition is in place ahead of training. After all, missing the occasional training session may even be productive for much needed recovery, but neglecting nutrition means a breakdown in the healing process.
Once training is resumed under these conditions, there may be little in the way of caloric support to ensure that protein synthesis and muscle growth occurs. Muscle may even begin to cannibalize itself as the body enters into a catabolic state. Even with the best of diets this can sometimes happen if training demands override the nutritional balance or imbalance.
To be extra sure this does not happen, supplementation has become a must for those serious about ongoing results. A plan is included to be used by those wanting to achieve similar results. Supplements are listed in order of priority. As a foundation for muscle gains, quality protein supplementation is without equal.
And the best absorbed form—often used specifically post-workout, and with meals to round out one's 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 prior to bed to offset the fasting period that usually occurs during sleep , whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.
It is worth noting here that to fully preclude this hour fast one would need to wake once or twice throughout the night to consume protein. Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time. Since taking Branch Chain Amino Acids BCAAs regularly I have witnessed a noticeable improvement in muscle density and my recovery rate has also increased exponentially.
As essential aminos, the BCAAs leucine, isoleucine and valine must be taken through the foods we eat. As the only three aminos metabolized directly by muscle tissue they are especially important for the immediate recovery of muscle tissue. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life. Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles 1 , 2 , 3.
It provides energy for your muscles and other tissues. This affects your muscle cells and exercise performance, promoting muscle gain. In fact, a large amount of research shows creatine improves muscle strength 7 , 8 , 9. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1 Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles Overall, many researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help increase muscle mass 14 , Creatine has also been studied extensively and has an outstanding safety profile If you are looking for a supplement to help you gain muscle, consider creatine first.
Shop for creatine supplements online. Summary: Creatine is probably the single best supplement for muscle gain. Many studies have confirmed that it can help increase muscle mass. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes If this sounds like you, you may want to consider taking a protein supplement.
There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, chicken or other sources Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs 18 , 19 , Many people wonder how much protein to eat daily. If you are an active individual trying to gain muscle, 0. Shop for protein supplements online.
Summary: Consuming enough protein is absolutely essential for optimal muscle gain. However, if you are getting enough protein in your diet, taking a protein supplement is unnecessary. Weight gainers are supplements designed to conveniently help you get more calories and protein. Some people find it hard to gain muscle, even when consuming large amounts of calories and lifting weights However, most of the calories actually come from carbs.
There are often 75— grams of carbs and 20—60 grams of protein per serving of these high-calorie supplements. Some research in physically inactive adults has shown that drastically increasing calories can increase lean mass like muscle, as long as you eat enough protein However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.
And to complicate matters further, there are few studies that follow athletes on or off supplements to determine whether there are tangible benefits.
At this point, protein and creatine are the only two that I really feel comfortable recommending. The supplement aisle in the drug store is overwhelming. And supplement stores? Doubly so. A Consumer Reports investigation found heavy metals in many samples they tested, some in high enough concentrations that people consuming the powder on a regular basis should be concerned. Another study in from the Clean Label Project found similar problems, with plant-based powders often containing the most heavy metals arsenic occurs naturally in many plants.
They can just change the label, say they reformulated, and keep selling to the same people. Casein gets digested a little slower and more people have allergies to it, but if you can stomach it, the casein powders will mix up much better.
A lot of us have something of an obsession with optimizing our bodies. And our advice to just stick to the basics is probably deeply unsatisfying. Start by checking out the brand on labdoor—they do way more than protein and casein!
If you want to look more at the science but lack the training to read dense academic papers, try looking at Examine.
0コメント