There are numerous of workout supplements available on the market. The sheer number of them can make the process of choosing overwhelming and difficult.
However, it is important to remember that not all of these supplements are created equal. Some are backed up by years of research, while others make false claims in an attempt to generate a lot of sales.
Whether you’re new to weight training or already an advanced lifter, it’s advisable that you do thorough research to better understand how these workout supplements actually work. Many beginners ask one question: what are the best supplements for muscle gain? They ask the question as if workout supplements are the be-all, end-all of building muscle. First, let’s get back to basics. Take note that these are called supplements for a reason: they supply you with what you don’t get enough of from your nutrition. Basically, this means you have to make sure you’re fixing your diet first before you even consider taking supplements.
The most studied muscle building supplement is creatine. This is particularly famous among athletes as the supplement has been shown to have significant benefits in terms of boosting athletic performance. Creatine comes in many forms including tablets, pills and powder. Many experts suggest taking creatine powder as it is the easiest to digest.
One benefit of creatine is that it helps the muscles absorb water. Within a few weeks of using creatine, you would notice a considerable difference in the size of your muscles. Creatine also stimulates the production of adenosine triphosphate, which is responsible for providing you with a burst of energy during short and intense exercises.
You can get creatine naturally from whole foods such as lean meat and salmon. However, these foods contain a very small amount of creatine that you would have to eat several pounds just to reach the daily recommended creatine intake of 5mg. Taking creatine powder is an easy way to get your daily dose of creatine, fueling your workouts and retaining water in the muscles.
Another popular supplement is whey protein. There are different kinds of protein supplements, but whey is by far the most used because it has the fastest absorption rate. This means your muscles get the necessary amino acids to help repair muscle tissue after you exercise. Experts suggest drinking a whey protein shake before and after working out.
Taking whey protein is also a convenient way to reach your daily protein requirement. If you’re trying to build muscle, the recommended protein intake is 1 to 1.5 gram per pound of bodyweight. Just like creatine, you can get all your protein from whole foods, but this can be a tall order to some people. Drinking whey protein shake offers a hassle-free alternative.
Creatine and whey protein are just two of the best supplements for muscle gain. Remember to fix your diet first before you take any workout supplements. Proper nutrition is a must if you want to gain strength, build muscle and increase mass.