Find out which supplements are necessary for you to maximize your progress without having an empty wallet!
If you have been exercising for a certain period, you probably already know which exercises to do, how many pieces of chicken you should daily consume and supplements that help increase muscle growth and performance in the gym.
But what if you have a limited budget for supplements?
What is the best way to optimize your muscle progress without having a major impact on your budget?
Here is my choice of the most effective supplements that any active practitioner should have.
Creatine not only helps in the increase of strength and muscle mass but also allows faster recovery between sets, helping to exercise longer and more intensive, leading to better muscle growth.
Hundreds of studies prove the effect and benefits of creatine.
It is one of the most used supplements in every sport from the ’80’s.
Our body produces a small amount of creatine. If you want to optimize its inventory and to feel the full benefits of creatine, you should consume 1.5 to 2 kg of red meat a day or use a creatine supplement.
Everything you need to know about creatine!
There are two known methods for maximizing creatine reserves in the body.
The first is to do a short-term creatine loading, where you consume around 20 grams per day, 5-7 days.
After this stage, a dose of 5-7 grams per day – the maintenance phase.
But, if not you are not “rushing” to recharge your creatine reserves in the muscles you can consume a small dose of creatine, 5 to 10 grams each day.
Although it might take approximately 4 weeks to maximize creatine reserves, it is less likely to have any increase in weight (due to water retention).
Recommended dosage: 20 grams, 5 to 7 days, followed by a maintenance phase of 3-5 grams per day.
Consuming time: whenever, optimally before and immediately after training.
Food alternatives for creatine:
- Fish ( tuna, salmon, sashimi)
Numerous protein benefits include increasing muscle mass and strength, reduction in body fat and faster recovery; making this supplement a foundation for every active practitioner.
Protein synthesis is an important process for increasing muscle mass and strength.
Resistance training (weight training) may increase the rate of protein synthesis, but also increases protein breakdown (catabolism).
For muscle growth to appear, the rate of protein synthesis needs to be higher than the rate of degradation of proteins.
Studies show that consuming a protein supplement immediately after training can significantly increase the protein synthesis and increase the muscle mass.
This supplement is rapidly degraded and absorbed and rapidly enters the bloodstream.
This way it reaches the muscles faster and creates more protein synthesis compared to soy protein or casein.
Recommended dosage: 30 grams
Consuming time: in the morning and immediately after training
Food alternatives for whey protein:
Various dairy products naturally contain whey, so eating dairy will increase your whey intake
Whether your goal is to increase strength and endurance during a workout, or you want to reduce several kilos that you have gained during the holidays, do not look further than caffeine.
This thermo-genetic ingredient may help you increase the metabolic rate while providing you a quick source of energy during your workouts.
Along with proven benefits for increasing performance, caffeine reduces fatigue during workouts.
Muscle fatigue has been proven to reduce the recruitment of motor units in the muscles, leading to a reduction in the strength of muscle contraction.
Consuming caffeine before workouts can help maintain a stable recruitment of motor units and to maximize output effect.
Caffeine also helps to reduce weight. One study showed that consumption of 3.5 milligrams of caffeine per kilogram of body weight increases the metabolic rate by 12%.
Over time, this metabolic increase will help you to reduce excess weight.
Recommended dosage: 150-300 milligrams
Consuming time: 30 minutes before workouts
Food alternatives for caffeine:
- Yerba mate
- Guarana berries
- Yaupon holly
4.Branched-chain amino acids (BCAA)
The whey protein is great for building muscle mass, but if you don’t consume BCAA, you are not quite optimizing the process.
BCAA is composed of essential amino acids that make up almost 1/3 of proteins in skeletal muscle and is proven to help to stimulate protein synthesis and recovery.
By consuming before exercise, BCAA can reduce fatigue after workouts and accelerate recovery.
Consuming these amino acids during a workout may allow reduction of protein degradation and help to maintain muscle glycogen and reduce fatigue.
These benefits make BCAA supplements essential for your next workout, especially if you exercise on an empty stomach (cardio in the morning).
Recommended dosage: 5-10 grams
Consuming time: Before or after a workout
Food alternatives for BCAA:
5.Omega 3 fatty acids
Omega 3 fats are one of the most important nutrients for our body.
And because they are considered essential, which means our body can’t produce them, the addition of omega-3 supplementation is essential!
Fish oils which have a lot of EPA and DHA can reduce fatigue after workouts.
Research showed less pain and better recovery and better range of muscle movements during intense workouts.
Let’s not forget that omega 3 is crucial to build and maintain muscle mass.
Recommended dosage: 1-2 grams
Consuming time: With meals
Food alternatives for omega 3 fatty acids:
- Flaxseed oil
- Fish oil
- Chia seeds