When wanting a better looking body it is a no brainer that it will require a successful workout plan. However, many fail to properly diet as well, making all their workout in vain. Without a proper diet, you will not see the results that you want.
Many do not have the time to devote to creating a diet that meets all the required nutrition. In addition, to getting the daily requirement you will need to surpass to ensure you muscles are able to get vital nutrients to recover and grow.
Below is a list of the top 10 supplements for your workout. These supplements will add you in your journey to a new and better you. If you want to take results even further and quicker, consider enhancing with a tailored cosmetic makeover that targets pockets of fats, helps show muscle definition, and makes sure your body is at optimal levels.
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Bodybuilders have taken creatine powder for years to help them grow bigger and stronger. An analysis of 10 studies published earlier this year found that older adults following a strength-training program gained about three extra pounds of muscle over three months when they took creatine powder. Creatine occurs naturally in your body and fuels muscle cells during short bursts of energy, such as lifting heavy weights. A creatine supplement makes more of this fuel available for your muscles, allowing you to complete more reps.
The muscle-building compound betaine is naturally found in spinach and whole grains. Men who took betaine as part of a six-week strength program gained muscle size and lowered their body fat percentage. The compound works by increasing protein synthesis in the body, which helps build muscle after tough workouts.
This popular supplement also helps you exercise harder, leading to greater weight loss. Overweight people who took a daily omega-3 fish oil supplement lost more weight. The fish oil can artificially lower heart rate, so you do not need to work as hard to hit targets. Thus you burn more calories and lose more weight.
This powerful antioxidant improves oxygen delivery to muscles, which may help you exercise longer than you would be able to otherwise. Quercetin has a small but significant effect on endurance exercise performance.
ATP (adenosine triphosphate) is the most basic unit of cellular energy. Taking an oral ATP supplement can affect muscle strength. Supplementation with ATP boosts strength gains from weightlifting and increases the number of reps you can do during a workout. ATP might help with muscle recovery. ATP supplementation reduced the strength losses that athletes experienced during a two-week period of hard training, researchers discovered.
Whey protein is the supplement that should be on top of everybody’s list. It has been shown to speed recovery from workouts, build muscle, reduce muscle soreness following exercise, and suppress appetite. Whey protein is more rapidly absorbed by the body compared to other forms of protein, and it creates more of an insulin response. Insulin is an anabolic [muscle-building] hormone. Exercise inherently breaks muscle down. But whey protein will help reverse that and allow for faster recovery. Consuming 20 grams of whey protein following a workout can increase muscle protein synthesis by almost 50 percent.
Intense exercise increases the pH of your cells, making them more acidic. Your body converts it to a substance called carnosine, which buffers cellular pH. When you get accumulation of lactic acid, you get fatigue and burning, so when you have extra beta-alanine or extra carnosine, you can work longer and harder without the acid buildup.
This is my personal favorite! When caffeine is taken before exercise, it can help improve performance and power output, decreases symptoms of fatigue, help you work longer and stronger, and act as a mental focusing agent. Caffeine is most effective for morning workouts. It is also an appetite suppressant that can help with keeping you lean. If you are receiving your caffeine from Starbucks in the form of a double mocha whip frap, then you are negating the benefits. If you do not like the taste of black coffee, then try just the supplement. You will not add any significant calories and just receive the benefits. Just make sure you are dosing correctly as you may experience headaches.
Branched-chain amino acids (BCAAs)
Amino acids are the building blocks of protein. The three branched-chain amino acids, leucine, isoleucine, and valine, work together to prevent muscle breakdown. Whey protein does contain some BCAAs, but not enough to meet the needs of most people. BCAAs don’t have any calories and are easier on the stomach than protein powders, which is why it is recommended you take both protein and BCAA supplements. BCAA supplementation may also help decrease postworkout muscle soreness and improve muscular recovery.
Casein protein is known as a slow protein because it forms a gel in the stomach, releasing the protein to the body slowly over time. This makes it an ideal protein to take before bed.
What is your favorite supplement?
Did we miss your favorite supplement? Let us know what is, and why it should have made our list. If you enjoy a supplement on this list, let us know your results. Our community would appreciate your feedback.