Maintaining one’s physical and mental fitness and health has never been a more important priority than it is right now given how the COVID-19 pandemic continues to spread. Many people have been sedentary (read more) for almost a year of working at home. But if there’s one thing that the pandemic has taught us, it’s that our health comes first and that we must prioritize it.
Therefore, athletes or even non-pro are going back to doing a workout routine. As people say, exercise is the best medicine. Also, exercising can make someone feel confident too. Some people may want to gain or lose weight, and others want to gain muscle for a more muscular body build. If you’re in the latter, here is the right article for you.
The Supplements
A supplement can be found that claims to help with anything, including sleep, immunity, joint pain, relaxation, gut health, and post-workout recovery, among other things. On the other hand, workout supplements have recently gotten a lot of attention, particularly in the world of sports nutrition. They come in several forms, such as capsules or pills, drinks, or colas.
Whether you want to gain muscle, lose fats, or gain strength, supplements intended for a workout do precisely what their name implies. It is to supplement your existing nutrition plan. Of course, by following a healthy diet and lifting weights, you can gain muscle mass. Supplements are a popular way to truly maximize your growth potential. However, there’s one thing that remains to be decided: which ones to select.
Workout supplements aren’t made all the same. Not all are good ones, as The Pre Workout Review looks into. That is why it is crucial to check the quality and safety of the products first before trying.
Here, we’ve listed the seven best workout supplements for you to gain muscle.
Whey Protein
It is a widely used supplement for maintaining lean body mass and growing muscles. At the same time, it is considered beneficial for health as it provides essential amino acids, which are required after every workout for muscle recovery and growth. Also, protein from whey is digested and absorbed more quickly than any other protein supplement, which is retained in the gut for much longer.
In addition, its widespread acceptance can also be attributed to the fact that science supports it.
Based on research, consuming whey before or after a workout can help in a resistance training program. It has also been linked with stronger immunity and athletic endurance. Not to mention, it also tastes great!
Creatine
You may or may not have heard it, but creatine is the number-one most effective muscle-building supplement currently available on the market. Many types of research and tests are conducted with creatine, so it is considered safe to consume in moderation, of course.
Creatine is a naturally occurring substance in our muscle cells. Its role is to aid in energy production, especially when doing heavy lifting or vigorous physical activity (link: https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine). So, it is prevalent among athletes and bodybuilders who want to bulk up and strengthen their muscles while also performing different high-intensity sports or exercises. Studies show that this can help increase muscle mass, athletic performance, and agility.
Beta-Alanine
Among athletes and fitness enthusiasts, beta-alanine is a well-liked supplement. It increases exercise capacity while simultaneously decreasing muscle fatigue. In a nutshell, it improves your athletic performance without getting “too tired.” A study conducted on cyclists discovered that taking supplements for four weeks increased total physical activity fulfilled by 13 percent.
Furthermore, beta-alanine contains antioxidant, immune-enhancing, and anti-aging properties, which could help optimize your health. You can get beta-alanine from carnosine-containing foods as a good source, or you can simply get it from dietary supplements. The recommended dose per day is two-five grams.
Mass Gainers
For weight gain, you must consume more calories than you consume daily. However, it is not always possible if you struggle to gain enough calories, carbs, protein, or fat through your nutritional plan. Also, bodybuilders and weightlifters might need this more as they need to consume large amounts of calories. That is why mass gainer supplements are an effective and convenient way to increase your calorie consumption.
Unlike traditional protein supplements, mass gainers aren’t limited to just proteins. In some cases, it contains carbohydrates and other ingredients, such as healthy fats. So, it can make you gain a healthy weight!
Casein Protein
Like whey, casein protein also provides all necessary amino acids for muscle building. It is a slow-digesting protein, which means it is not absorbed as quickly as whey. Regardless, because of its ability to deliver amino acids to your bloodstream in a slow but steady stream, casein can fill you up for several hours. In addition, it can add to your total daily protein intake, which can be best for weight loss while growing muscles.
Caffeine
Caffeine is a popular supplement in many parts of the world. It is frequently taken before exercise (30 minutes to 1 hour) by physically active people to improve athletic performance.
Caffeine, according to research, is an effective stimulant for improving physical performance during exercise. It increases power output while also giving athletes the impression that exercising is simple and easy. It is the most effective for weight training, sprinting, and cycling activities.
Citrulline
Citrulline is a non-essential amino acid that was first discovered in watermelons. Although our body can produce it, too, you can take citrulline as a supplement rather than depending solely on your body’s production.
It is a dietary supplement studied in the context of its ability to increase blood flow. It has also been linked to workout routines that are focused on endurance and strength. Citrulline has been shown to effectively reduce post-workout muscle soreness and improve weight training performance.
According to the findings of a study, supplementing with 6 grams of L-citrulline per day increased ATP production during exercise, which enhances your ability to perform more vigorous work and at a higher intensity.
A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.
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