Beginner's Supplement Guide: 5 Supplements You Need For Muscle Gains

The first question you need to ask yourself is: do I really need supplements? The answer may depend on the kind of body transformation you need. If you already have a healthy diet and are in good shape already, you do not necessarily require supplements. But if you are looking for a radical transformation you can give them a shot. If you’ve chosen supplements and don’t know where to begin, here are 5 supplements to get you started.

Whey Protein

One of the primary and best-selling supplements, Whey protein is extracted from milk. Considered as a complete protein, it has all the 9 essential amino acids Whey protein repairs torn muscles at a rapid rate. Not only does it repair muscles but promotes lean and strong muscles aiding in faster weight loss. It relaxes the blood vessels and gets more blood flow which helps in amino acids reaching the muscles much faster. Whey protein is most effective when taken before and after the workout.

Creatine

Synthesized by the body, Creatine is used by athletes for high-intensity training. Inside the human body, its main role is to recycle ATP and provide energy for your cells in the brain and muscles. As a supplement, it increases muscle mass and builds muscle strength. It gives athletes short bursts of speed and energy for high-intensity workout sessions.

BCAAs

Branched-chain Amino acids or BCAAs are made up of 3 amino acids namely leucine, isoleucine and valine. It turns on muscle protein synthesis for which ultimately increases results for muscle growth. Leucine in BCAAs spikes insulin which helps glucose and amino acids reach muscle cells. Taken before exercise it increases energy and helps reduce exercise fatigue and taken after a workout it helps decrease muscle soreness. 

Caffeine

Found in coffee, tea and other varieties of food and beverages, Caffeine also acts as a potent supplement. It increases power output and generates a force swiftly. It especially increases performance during long-duration activities like cycling, running and also for shorter durations. everybody responds uniquely to caffeine and thus one should begin with smaller doses.

Beta-Alanine

Beta-Alanine is most effective when it comes to fighting muscle fatigue. It fights the acid when it starts to build up after an intense workout session. It works well with long-duration exercises rather than shorter ones like weight-training workouts. It also helps improve overall body performance by increasing concentration resulting in a great workout session.


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