As you can see by the title I will be talking about supplements and the ones that I am using too. One of most common question about supplements is do I need them and are they really necessary?
My most honest answer is no because I believe you can get all of the important nutrients (protein, carbs, fats, vitamins etc.) by eating whole/real foods, but I do believe they will give you a small edge with muscle recovery and growth if you take them right and having your training and nutrition on point.
But wich one should I take? To answer you this I would need to know what your goal is, so I this post I will give you advice on which of them are the best for any kind of body you are looking for.
I will post a list of supplements that I use and I think are the best for any kind of goals you have.
1. WHEY PROTEIN
Who hasn’t heard of whey protein right?
I think protein powder is one of the easiest and best things that you can use to speed up your recovery and get the required proteins and amino acids in your body after a hard workout asap. Another benefit of protein powder is you can use it in baking as well especially when you are making some delicious protein pancakes!
- Fast digesting and more easily absorbed than other protein sources
- Increased muscle mass, especially when taken post-workout
- Improved appetite control, and greater feelings of fullness when dieting
The first thing to know is that to build muscle, your body’s rate of protein synthesis must be greater than the rate of protein breakdown. When it is the other way around, muscle loss occurs, and when they are equal your muscle mass remains the same.
BCAA (Branch Chain Amino Acids) what do they do for you?
- Increase the rate of protein synthesis ~ Bcaas stimulate protein synthesis more than regular dietary protein because they have already been broken down into the necessary amino acids that your body requires to carry out the reaction. Therefore the rate of protein synthesis increases, in addition to the amount of protein synthesis any one particular cell can carry out. This is a prominent explanation for how BCAAs can help maximize muscle recovery. Muscle repair = more muscle growth!
- reduce the amount of protein breakdown ~ This occurs by reducing the number of bases that are released which signal to break down protein. If you consider this in addition to our previous point, and the general formula for building muscle, it is easier to understand how Bcaas increase protein synthesis and reduce protein breakdown, which, in turn, leads to more muscle being built.
- Stronger immune system
- Helps with fat loss
- Reduces tiredness
- Less muscle fatigue during workouts
- Faster muscle recovery
- Reduces muscle soreness
I like to take 5g (one scoop) of Bcaa as soon as I wake up to help with muscle breakdown that is turned on during fasting while I sleep and another scoop just before I go to bed, so I take 10g of Bcaa daily.
What even are multivitamins?
Multivitamins are a combination of different vitamins normally found in food sources. They are used to provide vitamins that are not taken in through diet. Basically, multivitamins help fill some nutrient gaps so you can meet the recommended amount of nutrient.
I would definitely recommend taking multivitamins/minerals to anyone, not just people who are working out because you will easily fill your body with the vitamins that it needs. I personally take two multivitamins pills in the morning with my breakfast.
- Increases energy
- Stronger immune system
- Faster recovery
Best and least expensive supplement available out here. What will creatine do for your body is it will increase the body’s ability to produce energy rapidly because creatine pulls water into your muscle cells, which increase protein synthesis.
I really believe creatine is the best supplement and all I can say is try it for yourself. I take 10g (2 scoops) of creatine with my protein shake right after my workout. What I have noticed is it really did increase my muscle strength and size.
- Increases muscle strength and size
- Faster recovery
- Improves athletic performance
- Bigger muscle pumps
So L-glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is GLUTAMINE. It consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
What will it do for you? Glutamine can minimize breakdown of muscle and improve protein metabolism. During intense training, the levels of glutamine are greatly depleted in your body, which decreases strength, stamina and recovery. It can take up to 6 days for glutamine levels to return to normal.
I personally take L-Glutamine right after I wake up with my bcaa. I use to take it three times a day but I it did give me some annoying side effects. I take 10g (2 scoops) just upon waking mixed with bcaa.
- Boost your immune system
- Help to replenish declining Glutamine levels during intense workouts
- Prevents muscle catabolization
- Most important nutrient for your intestines
Not much to say about these because you all probably heard about it already. These are basically fatty acids (fish oil) they will help speed up recovery time, burn body fat, support testosterone levels and promote muscle growth.
I started to take them because I don’t really eat a lot of fish and even fats, to be honest. So I take one pill with food two times a day.
- Fat loss
- Blood pressure
- Fewer injuries and inflammation
- Cardiovascular disease prevention
Another thing you can include are pre-workout supplements and don’t necessarily think they are a must. You can substitute them with black coffee or green tea. But what I have noticed is definitely more energy and focus when I train.
How do they actually work? Well, it’s all about ingredients. Several key ingredients, such as caffeine and beta alanine, that work together ignite your training sessions. They will give you boost in energy and you will be more focused on what you are doing.
I take 1 or 2 scoops depends how I feel 15-30 minutes before the workout.
Most important ingredients to look for in your pre-workout:
- Creatine Monohydrate
- Branched-Chain Amino Acids
- More energy
- Increases workout performance and efficiency
- Better focus and concentration
So here you have it my recommended supplement list that I think are the best and give you the most benefits and are kinda wallet friendly.
Personally, I think most of the needed nutrients you can get by eating whole foods but sometimes you need just a little bit extra help and that is why supplements are here for you. But just make sure you never substitute real food with supplements! I know that for many people supplements are just not affordable but that is all right just make sure you eat right train hard and sleep well and you will be fine.
I normally order most of my products from Myprotein because they really have great prices and are high quality so I really recommend it to you as well.
Guys thanks for reading this blog, hope you have learned something new.