If you are working out regularly means you want serious results. If you meet the three criteria – consuming more calories than burning, consuming more protein, and a challenging workout routine, then you are going to profit yourself.
WHEY AND CASEIN PROTEIN:-
If you think you are unable to fill up your protein requirements by whole foods then you should definitely try protein supplements. But do not try to take all your protein needs from here as it may harm you really bad. The sad part is companies don’t create awareness and instead claim that you need this badly and it’s benefits. They have a huge range of products to offer you from before workout to after workout. And also the products have huge doses of protein in it to make you depend on it.
Whey protein isolate is fast absorbing and casein protein is slow absorbing are not super important but they can help you complete your protein need besides daily food.
SOME FOODS HIGH IN PROTEIN:-
If your protein intake is low then you will have serious problems in building muscles. Even people taking steroids need a lot of protein to grow bigger. Besides this, any other nutrients you intake will get added to your strength to lift weights. But the highlighted need is protein for bodybuilding. Also consider altering the sources of protein intake like meat, dal, nut, and seeds.
WATER:-
Water isn’t really a supplement but since only a number of people get it adequate, it became important to include it in the list. Our body consists of eighty percent water which is a huge part so, it you dehydrate yourself you loose a huge part of yourself, your muscles, and your size. Everything makes sense only when you are perfectly hydrated, it uses the protein intake to build muscles efficiently. Remember this part so that you don’t loose your gains.
CAFFEINE:-
This is known as the best pre-workout supplement even though it is not known that way. This has shown elevated performance and focused mood if taken one hour before gym time. The only disadvantage is that body will create a tolerance to it. Then it will become a habit and will have to be taken regularly. If you feel you are creating a tolerance level then immediately stop taking it, you can continue again after three weeks.
FATS:-
If you follow a fat loss diet you should now the fact that our body needs at least thirty percent healthy fats. This is a crucial macronutrient which boosts your testosterone levels and elevates your metabolism. Healthy fats are those which are found in nuts, fish, olive oil or in Omega-3 supplements. Remember the fact that a dietary fat contains nine calories.
CARBOHYDRATES:-
Carbs are the main source of energy for muscles. Lack of these will make it difficult for you to lift heavy weights and acquire the body you wish for. Carbs push water into muscles which swell them up and show them bigger. The source of carb is something you should be careful of, if it from sugary substances then you will put on fat. The carbs from sources like quinoa, brown rice, and sweet potatoes will help you build muscles.
TESTOSTERONE BOOSTER:-
Boosting testosterone is a bit difficult for some people so they turn up to steroids which makes muscle building easier. Testosterone is also known as the muscle building hormone, if it is highly are going to gain much faster and if your levels are low forget about muscle building. But we do not recommend steroids at all. They are super harmful, immense side effects, and are illegal in many countries. You may try testosterone boosters which are much safer and less harmful than steroids.
Testosterone boosters are normally made from a combination of products that are scientifically proven to boost testosterone. If we try ourselves to buy those products individually and have them one by one then it will be time consuming and also costly. Therefore, it is pocket-friendly to have a supplement and have your focus on training and diet. Make sure you choose the best product in market and do not compromise at all. If you choose anything cheaper it will not benefit you at all.
CREATINE:-
This is a molecule which is produced naturally in the body and is responsible for providing energy to muscles and tissues. Taking it in a form of a supplement can increase the production by forty percent. A large amount of studies show that this improves muscle strength which means you will be able to workout harder eventually increasing your gains. This is also responsible for water supply in your muscle cells and increase in hormones like IGF-1. Creatine decreases the breakdown of protein and is very safe.
WEIGHT GAINERS:-
These are supplements responsible for gaining more calories and protein. They are mostly used by people who have difficulty in gaining muscles. Most people have a wrong thought that most calories come from protein but actually carb is the main source of calories. Studies show that calories increase the lean mass in inactive people who consumed supplements.
BRANCHED-CHAIN AMINO ACIDS:-
This mainly includes three amino acids – leucine, isoleucine, and valine. They are found in meats, eggs, and fish. These are responsible for muscle-building and constitute fourteen percent of amino acids in the muscles. This is also known to reduce muscle loss as compared to placebo. It will only benefit you if you are consuming enough protein.
A routine –
https://strengthtrainings.com/2020/12/20/home-strength-training-routine/
