Unsurprisingly, this is one of the inquiries I get asked the most. This is my usual answer to such a question.
What Supplements Should I Take
There aren’t any nutritional supplements that I think you make sure you take.
No need to read that twice. You got it the first time. Without supplements, you can still lose and gain weight. They are, by far, the least important factor in regards to building muscle. They’re particularly ineffective if you’re not training properly and meticulously being attentive to your diet.
If you’re not committed to eating healthy foods and regular exercise, then it is best that you stop taking them. You are just wasting your time and your money. After perfecting these two critical factors, you can now concentrate on taking some supplements. However, this is not the answer to everything. You will not have any results from it.
What Supplements Should I Take?
However, I am not in opposition to taking supplements. If you know how to use them properly, this really is of big help. With this, it is possible to ‘level up’ with your weights. Recovery time will be a lot faster. Plus, it can be a great way to supplement your diet. No matter how healthy your diet are, at times the nutrients you get from it may not be enough.
All over again, supplements should be thought of as the icing on the cake. It will provide you with great recovery only if you are doing your share.
I will only recommend a number of supplements. Those that do make the cut will be shown below. I have based my decisions on research. Let’s get to it.
Compound Exercises
Multivitamins
Think of this as reassurance. A multivitamin will fill in any gaps and deficiencies in your diet so you can rest your head a night knowing that you’re not missing any vital nutrients that will help your body build muscle. Research has shown that some of the substances included in the average multivitamin will help you sleep (zinc), aid in muscle recuperation (iron and calcium), and prevent illness (vitamin c).
Tip: It is advisable to take vitamins immediately after your workout because it can dispose any free radicals that your body produced during the workout.
Whey Protein
If you told me that you were only prepared to take one supplement, I would suggest taking whey protein. I think it’s fair to say that it’s probably the most popular muscle building supplement around, and for good reason.
Protein is essential to build lean muscle mass. You need about one gram of protein for each and every pound of bodyweight. Since you cannot without difficulty achieve this with the use of diet, then drinking whey protein can be a great alternative. I prefer Prograde’s protein powder, as it’s generally regarded as the greatest grade protein, has a great quality control process (the same thing can’t be said for most supplement companies), and is a reasonable price.
Creatine
I’ve heard that this is one of highly researched performance enhancing supplement. It’s used widely by the great majority of professional and amateur athletes alike. The key benefits of creatine? Genuinely, you can have a faster recovery whenever you take this. I have tried it once. However, I have not thought any changes when I took it. Having said that, this is not what other people are stating. Try it for yourself, experiment, and use what works for you.
And that’s it! Only three supplements out of the hundreds out there made this list. A large proportion are junk. Since FDA is not testing these herbal supplements and that is why they have no one to answer to. Sadly, this is the reason why so many products out there fail to perform. Don’t be one of the uninformed vast majority that waste their cash on products which provide you with only a placebo effect at best.
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