As I mentioned in the previous article supplements are considered as something illegal which will make you look like a monster. Being honest in the world till today they are compared to steroids by many of the people who don’t have a good knowledge about them. They are just concentrated forms of various minerals and vitamins which we consume in our daily diet through natural sources such as milk, cheese, chicken, eggs etc. Irrespective of whether you want to gain muscle or lose fat the list below are supplements which you can use in any phase be it bulking, cutting and maintaining.
They are shit expensive I agree but they help you get a better polished physique than someone who doesn’t use them. There is nothing bad or harmful about them. Most supplements have zero to no side effects the only side effects some supplements carry with them is things like headache, diarrhea, heart burn etc very minute effects and they only occur if you use them for more than a desired time or when you take high unrecommended dosage of them. Like our great ancestor say excess of everything is bad. Same way excess of bodybuilding supplements is also not good. They have minimal side effects.
It’s not necessary for every gym lover to take supplements. You can build a good body even without use of supplements but then you need to have a super good diet and it will take a lot of time, effort, money and endless trips to the grocery store. Supplements are just concentrated forms of nutrients required to gain muscle, lose fat and even support overall health. Some supplements can even improve your performance when taken with a good diet. Active people require additional nutritional support so if one trains regularly taking supplements will do you good.
Essential supplements for a gym goer
- PROTEIN SUPPLEMENT
What does it do ?
Supports muscle growth
Promotes fat loss
Enhance workout recovery
It is a powder, usually flavored, that is consumed for the purpose of adding dietary protein to the diet when required protein is not accomplished from natural diet. Protein is used as a food product or a meal replacement, protein powders come from a variety of sources such as milk, beef, rice, pea, or hemp e.t.c. Protein helps in muscle-building, repair and maintenance. It also supports faster recovery after all those grueling workouts.
There are basically three kind of proteins available in the market at present namely Whey, Caesin and Plant protein. Now if we get into the detail of them you will be surprised to know that whey protein is nothing but the liquid byproduct left after milk is turned into cottage cheese. Caesin is nothing but a scientific term for cottage cheese. And as discussed plant-based protein is made from pea, hemp etc.
- BCAA
What does it do ?
Better recovery
Better protein synthesis
Bcaa also known as branch chained amino acids are the building blocks for protein.Branched-chain amino acids(particularly leucine) stimulate better protein synthesis, and might do so to a greater extent than just a normal protein supplement on its own. BCAAs also increase synthesis of the cellular machinery responsible for carrying out the process of protein synthesis. Can be taken before, intra or even after workout.
Most amino acids are derived from fruits, beef, chicken, fish, soya, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts, pumpkins seeds, lima beans, chick peas, cashew nuts, lentils, and corn. They are just concentrated forms of the mentioned food sources.
- CREATINE
What does it do ?
Support muscle growth
Promote fat loss
Creatine is the most widely researched supplement. It supports and improves muscular endurance and can help you take out few more extra reps at the gym. Creatine is best suited as a pre workout supplement and so it is commonly found in 90% of the pre workout supplement. When one is on creatine the person should drink plenty of water throughout the day to achieve the best results. The best natural source of creatine from foods is from red meat. Red meat are considered as best sources for natural creatine.
- PRE WORKOUT
What does it do ?
Promotes alertness
Increase the energy levels
Pre workout supplements are more common nowadays than ever before. They are mostly stimulant based containing caffeine to support increased energy, focus and endurance during grueling workouts. Pre workouts often contain nitric oxide also which helps in better blood flow and gives that vascular pump we all crave for. Pre workout mainly consist of caffeine from green tea, coffee, green coffee etc. Think of pre workout as nothing but flavored coffee with some added minerals and vitamins.
- FAT BURNER
What does it do ?
Promote fat loss
Increase energy levels
Support a normal appetite
Fat burner as the name suggest are basically to lose fat. They contain ingredients like caffeine, yohimbine, CLA, L- Carnitine, green tea extract. When one is on a restricted calorie diet fat burner can help torch fat by providing extra energy during workouts and promoting focus. If one is sensitive to stimulants then the person can also look for stimulant free fat burners.
These are some of the essential supplements one can take to up their game in the gym. Supplements are just concentrated forms of food sources we consume daily they do help in achieving better results and quickly. And they are also expensive if one gets hooked on to them one can spend a fortune on them every month. Yet they are not necessary and only means to build a good physique. And they are not also some magic potion which you take and you have a good physique. Whether you take supplements or not you still will have to work hard in the gym with supplements you will have to work a little harder more. They help in achieving result quickly is true but they are no shortcut when it comes to bodybuilding. The key to building muscle is hard work and pushing yourself to the max in the gym.
