Top 5 Supplements Essential to the Body

Wondering what supplements are important for gains?  In this article, you’d be able to see the right supplements for you and see the science behind it.

Many people might think that supplements are not needed, that to be ripped, just a good diet is needed.  Sure, that is possible, but if you have the tool that can help your training and just disregard it, then a lot of gains are just left out on the table.

The dilemma lies however with the number of supplements around in the market nowadays. To add up to that, is the inability to know when to take it, what works and how they work, can add to the burden.
To make the most out of your training and help you build muscles, there are 5 supplements that are most beneficial to people.

1.    Creatine

Creatine is a legal supplement that can be found in just about every supplement store.  It can be claimed that it is the most popular and most effective bodybuilding supplement presently available.  One of its many positives is that it’s 100% natural and can be found in many foods so it is unlikely for it to be found illegal in sports or competitions.

Though creatine is produced naturally in our bodies to help supply energy to the muscles and can be found in certain foods, supplement is still needed because the process of cooking food destroys most of the creatine content in it. Creatine can be found in 90% of the body’s muscles. The liver can also produce smaller amounts of creatine and kidneys from amino acids. Protein synthesis which aids in muscle growth could also benefit from the help of creatine.
From a bodybuilder’s point of view, creatine is a big factor in building lean muscle quickly, improve performance in high intensity exercise, elevate energy levels and accelerate recovery rates.
There are 2 ways to take creatine, one of them is by loading the muscles with with 20 to 30 grams of creatine per day for four to seven days. At the end of the phase, as a maintenance a regular intake of 5 to 15 grams per day should be taken. The second one is more gradual in nature, the loading up stage is skipped for just a supplement of 5 to 15 grams per day for an extended period.
To get bigger, faster and stronger, creatine is a must!

2.  Beta-Alanine

Beta-alanine is a non-essential amino acid that is produced naturally in the body.  Carnosine, a compound that plays a role in muscle endurance in high-intensity exercise is produced with the help of beta-alanine. This is how beta-alanine works, since carnosine can be found in the muscles, when there is high level of carnosine, muscles are able to perform for longer periods of time before they become burnt out.  Carnosine does this by regulating acid buildup in the muscles, leading cause of muscle fatigue.

Since beta-alanine is one of carnosine’s main component, beta-alanine supplements are instrumental in boosting the production of carnosine, thus enhancing sports performance. Other benefits of beta-alanine as backed by Scientific Studies include: increases aerobic endurance, enhances muscular strength and power output, increases muscle mass, promote muscular anaerobic stamina and elevates exercise capacity so you can train harder and longer.
The ideal dose for beta-alanine is 2-5g/day, which just like creatine is not dependent on timing, it can be taken at any point during the day, but it would be more advisable to take it with a meal to make it more effective.

3.  Caffeine

Caffeine has long been used by athletes to help increase energy and endurance.  It is also considered to be the best pre-workout supplements for focus, training capacity and it is also able to increase aerobic capacity and improve sustained power output.

While caffeine helps in decreasing the perceptions of fatigue and muscle pain, it also works on the nervous system by promoting spinal cord excitability and muscle fiber recruitment.  It has been shown that it improves physical performance in all method of sports at the same time delaying mental exhaustion.

Some of the most popular sources of caffeine are: coffee, canned/bottled coffee drinks, tea, soft drinks, caffeine capsules, energy drinks/shots, dark chocolate, gels, caffeinated mints/gum, green tea extract, pre-workout supplements/fat burners.

Effects of caffeine can be felt with as little as 20 mg (0.3 mg/kg of bodyweight). Its benefits can be maxed out at around 200 mg (3 mg/kg of bodyweight).  When taken at very high doses (6 mg/kg of bodyweight or 400 mg4), it may start to decrease performance and increase anxiety level.  Caffeine should be taken 1 to 2 hours prior to training as caffeine levels in the bloodstream peak approximately 60-90 minutes after consumption.

4.  Whey Protein

Your body can benefit greatly when whey protein supplementation is combined with appropriate exercise.  Some of these benefits are:

a.)  It improves your immune system

Vigorous exercise could adversely affect the immune system, research however, showed that consuming whey protein reduces the effect of exercise on the nervous system and helps keep you protected.

b.) It helps you lose fat while preserving muscle
If you’re trying to get ripped, you can extremely benefit from whey protein.  Research has also shown that when you consume whey while cutting down the calorie intake, more muscles are retained and body fats are lost. So you can add the pounds in muscle while getting rid of unwanted body-fat.

c)  It helps to reduce stress
One way of relieving stress is through exercise but according to research, consumption of whey protein also makes the person less stressed than those who don’t. This is due to the change of serotonin levels in the brain.

d.) Helps to increase size and strength

There’s also another study that showed that people who take whey an hour before a workout, managed to boost their fat-free mass and muscle strength compared to those who took a placebo.
The amount of whey protein to supplement depends on the person’s goals. For example:
-    an athlete or highly active person who wants to lose body fat while retaining lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) is a good goal.

-    an athlete or highly active person who wants to lose body fat while retaining lean mass, a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) is a good goal.
5. ZMA

ZMA is a supplement that consist of zinc, magnesium and vitamin B6, all of which are vital for biological processes. ZMA was developed to try to provide athletes and bodybuilders other means to prevent the loss of these vitamins and minerals while exercising. When nutrients are lost during exercise, may it be through perspiration or metabolism, ZMA then works to replace these nutrients. Which, in turn, could facilitate a number of processes that may improve athletic performance.

Other benefits of ZMA to athletes and body builders include: increased endurance and strength, as well as higher testosterone levels; better sleep and faster recovery.  Additionally, since ZMA is a natural testosterone boosting supplement, it can be legally used by athletic organizations and is therefore a much preferred substitute for athletes who wants to improve their performance without having the fear of facing legal issues.

Choose Supplements To Build Muscles Effectively

Gain muscle fast with today’s innovation on new products. Workout supplements are trending for a while now. Health concious netizens all around the world was actually searching for the best products online. It is, of course vital to choose good food and lift weights to maintain and grow the muscles effectively.

For someone who has a tight budget, consider trying the basics by adding a high protien diet. More importantly, doing a regular routines of exercise will do a huge role to fullfil your dream body.

Maximizing the muscle growth wasn’t easy, that is why many of the fitness loving people are on the research for the best workout supplements. “How to gain muscle fast?” is commonly asked question on the gyms and on online threds. Supplements are most likely the basic  options that you can try.

Compare the products so that you’ll have plenty of choices. Choose the product you think is the most effective among all of them, after all, trying a product is a case to case basis.

It might work for me but it won’t work for you. Best workout supplements includes whey protien powder which is high in branched amino acids and peptides. It is helping the protien in the body to mass produce muscles equally. One of the good benefits of whey protien is that it helps your digestion and promotes good blood flow to the muscles. Consume whey protien after workout is nessesary.

 

Also include creatine, this supplementation known for it’s properties such as anabolic effects in adults. The canadian researchers studied for eight weeks and discovered creatine has IGF-1 (insulin-like growth factor-1). Three grams a day is enough upon taking this supplementation.  Kick start muscle growth requires a lot of hardwork. While doing exercise repeations make the most comfortable workout that suits you.

A lot of people always wanted to use products that will help improve muscle building in a limited time frame. Long process of patience is a requirement on how to gain muscle fast, while searching for the best brand of effective products.

Body building was also about proper nutrition, and with the help of a best workout supplements it will be more easier to workout. Using the help of a nutrition that  supplement can offer is to give the body additional support to maintain the energy you need to your regular workout and gain muscle fast effectively.

Gain Muscle Fast and Grow Your Inner Strengths

Have you ever wondered of how you can improve your muscles? How will you gain muscle fast and effective way of making your poor muscles into terrific ones? Men nowadays are really making ways to make themselves better, one of the things a man can possibly do is to do a regular exercise rotines.

However, a good proper diet, workout supplements, and healthy foods such as protine will help a lot to achieve the ultimate goal of an motivated individual.

It is important to checked the nutritional value of your food intake, especially the calories. Depending on someone’s lifestyle a calorie intake is  nessesary to grow bigger muscles.

Big muscle groups are chest, back, and the leg. How to gain muscle fast? According to studies, building muscle routines like the big muscle groups are nessesary atleast every once a week. First week of training will be a bit crucial stage for a begginer,  at times it can shock your muscles because of the heavy loads and strenght flexes.

Alternating your exercise style everyday will be a big help, for example schedule a part per day exercise wherein you will just focus on a specific body part to work out on. During mass gaining, for sure stubborn baby fats will be showing. The best that you can do is the light weight exercises. But first before doing any exercise routines it is important to consult a physician or fitness coach to assess the formal exercise for you specifically.

 

Research also help you on gaining knowleged. Best workout supplements will help you achieve wonders! Choosing the right workout supplements is highly important as it will be your reliable companion throughout your journey towards your goals. Best workout supplements are widely available in the market or even online.

Today our lives are more convenient, it is easier for us to check an specific brand of a product as well as the contents of each ingredients that your body needs. The effectiveness of the best workout supplements is a helpful and wise choice indeed. But, of course in reality workout supplements are not the only nutritional source.

It can help you with your nutritional gaps when your body is not getting enough of nutrition thanks to it’s superb nutritional value.  In order to produce more muscle in a short period of time supplements are vital to fuel your body reach it’s full potential. Healthy food during workout maybe a little effort but helps a long way.

Pay more attention on your muscles, is it aching? Or perhaps are you getting tired? If these things are taking place then consider to have some rest. Rest is also a vital element during workout. Visible result will seriously worth the wait.

Exercises wheather on a daily, weekly, and/or monthly basis is a general basic necessity. Knowing that an effective exercise set will take place during a intense workout to achieve your dream body. It is good to join a groups of working out buddies, sharing workout ideas will help one another. To gain muscle fast, hardwork is a must.

Workout Recovery

To achieve a fit and buffed body, workout is one of the key components as well as proper recovery which is also necessary to avoid the overtraining syndrome.  People who disregard the importance of proper recovery could endanger their health and even delay muscle-building efforts.

There should be a balance between a good workout and sufficient recovery as it will be counterproductive to disregard both.  Here are ways to ensure proper recovery is attained.

1. Get a Massage

 

Intense workout can result to painful and sore muscles which can also reduce the effectivity of your workout and energy output.  Another benefit of a massage post workout is its way of improving circulation of blood and nutrients thus resulting to better health of the body’s internal tissues.  At the same time, toxins are also removed in the process.  There are various strokes utilized to achieve this.  The circulatory system benefits most from long stroking movements while tension and pressure buildup is released by the muscle fibers through stretching of the tissues.

2. Consume Creatine

Creatine which is a nitrogenous organic stored in muscle cells as energy reserves is one of the most studied chemicals in the world of sports.  This is due to it as being  an extra source of phosphate that enhances ATP(ATP is an abbreviation for adenosine triphosphate, a complex molecule that contains the nucleoside adenosine and a tail consisting of three phosphates.) which is the primary energy currency of all organisms.

When one exercises intensively, it can cause fatigue and leave you feeling drained of energy as some stored creatine are also depleted.  By refueling creatine storage, this could result to faster recovery between sets and gives you extra reserve for the next workout.  By supplementing creatine through meat and fish consumption and sports supplements, recovery time is also cut down significantly.

3. Hit the Sack

Enough sleep is vital for the body’s recovery.  Sleep process can affect hormonal metabolic process thus making it necessary.  Rest days should be properly utilized in between workouts schedule.  Aim for at least 7-8 hours of sleep per night, efforts should be done to avoid sleep interruption such as excessive fluid intake before bedtime as this may cause you frequent trips to the bathroom and poor sleep quality.  Additional tip is to turn off your gadgets at night to help you catch up with your much needed rest.

4. Increase Protein and BCAA Intake

 

The building blocks in Protein and BCAA can repair damaged muscles, promote protein integration, and reduce the effect of delayed onset muscle soreness.  Making these two, fundamental to recovery.

Excellent source of Protein and BCAA can include meats, poultry and fish.  Sports supplements such as whey protein powder could provide protein and additional nutrients to help improve recovery time.  Protein powder could also be a more practical choice than expensive meat sources.

5. Drink Electrolytes

Electrolytes according to Medline Plus, are minerals in your blood and other body fluids that carry an electric charge.  It can affect bodily functions, including: amount of water in the body, acidity of your blood (pH), muscle function and other important processes.

When a body is dehydrated, it hinders a person’s performance.  Electrolytes can help recover important nutrients and replenish sweat losses without having the need to eat loads of solid food.

6. Establish a Routine

An established workout routine is better than having an irregular one.  Once exercise has become a consistent regime, your body can easily adjust to the physical strains of anaerobic and aerobic activity.  Furthermore, the wider the gap between inactivity the greater the chance of risking injury to one’s self.

7. Drink Chocolate Milk

Aside from chocolate milk having protein it can also be a good source of carbohydrates, which can replenish muscle glycogen (is a polysaccharide molecule stored in animal cells along with water and used as a source of energy) storages after workout.

Protein and carbohydrate-rich sources that is ingested by the body improves the recovery period and overcome performance plateaus while building up muscle and endurance in a more positive way.

Protein Supplementation and its 3 Significant Benefits

When you workout and do not get the results that you want, one component that could be lacking is protein.  Continue reading if you want to figure out the ways protein can affect body performance.

Every beginner to an advance bodybuilder should understand how essential a component protein is for bodybuilding.  However, there are still enthusiasts who fail to incorporate and maintain the use of this much needed protein to their diet and workout plan.  Some of the reasons are mentioned below:

1.  Once they get the desired results, there is the tendency to be lax with the system.

2.  There are so many life distractions and sets of priorities that will later make them question the need to continuously include protein in their weekly meal preparation.

3.  They just become lazy and tired to commit to a program such as dedication to a tough protein regime.  Since any workout management plan requires a lot of dedication and effort, some of this iron buffs could still mess up their regime which includes  protein-rich meals.  This is one critical error for someone who is driven to achieve results out of their workout agenda.

All hope is not lost though with the need for protein being stressed out enough and with the wide selection of protein products arounds to support the protein intake of bodybuilders, life has become a lot easier for them.  A protein rich diet is an absolute must for any bodybuilder intent on reaping results. Insufficient gain can be achieved if the bodybuilder fails to follow through with his protein intake due to any of the above mentioned reasons.

Below are 3 major reasons why the daily protein quota must be met:

1.  Fundamental for Muscle Structure

Proteins are large, complex molecules that play many critical roles in the body.  It is essential to building muscle mass and is commonly found in animal products.  Chemically, it is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass, according to the National Institutes of Health (NIH).   The finest quality of protein is needed for body repair since a body can only process a certain amount of dietary protein at a time.

Soy Proteins and vegetables, for example are not enough replacement for eggs, chicken, fish and whey protein isolate which all have a higher biological value. Different degree of stimulation during endurance training can put the muscles in constant state of regeneration.  Due to this, enough aminos from digested protein is needed by the body for protein integration and muscle growth.  When not  just any old protein source rich meal is consumed, protein integration is further boosted.  There are 20 aminos required for protein integratio (9 of those are essential that must be ingested and 11 non-essential which can be synthesized in the body).  Among all of these, the branched-chained amino acid leucine is most anabolic of all.

For ultimate muscle anabolism, (anabolism is defined as building up of the body, for a body to get into a anabolic state, it must consume a source of energy first) it is recommended to have 2-3 grams of leucine per meal. Although 2 grams of leucine can be substituted with a 300 gram serving of chicken, just a scoop of whey protein can provide the full 3 grams.

Due to its importance, many bodybuilders take leucine to maintain a longer anabolic state.  Most bodybuilders are unaware that protein can also be broken down by the body and utilized for energy in the process the same with carbohydrates and fats.  On the other hand, carbs and fats cannot be transformed into protein.  So even if a bodybuilder thinks he is well-nourished, a well balanced, quality protein meal should be spread across several daily meals for muscle-building.  That is a must.

2.  Maintains the Cellular Machinery Running  Protein does not stop with muscle building alone, it is also instrumental in making sure that biological processes and bodily tissues are sustained and strengthened.  Protein is vital in bone development, formation of around 75,000 enzymes necessary for various functions such as body’s metabolism, and digestion of food.

With insufficient protein, it could result to compromised health and muscle tissue would likely deteriorate quickly.  Bodybuilders in an effort to build biceps rapidly will have the tendency to disregard their health and wellbeing.  They should be reminded that muscles will not develop to their full potential if health is being compromised.  New body cells are generated with the help of proteins, another reason to keep the protein.

3.  Suppresses Appetite  There are several reasons why it is so difficult to stick to a diet and one of those is our drive to taste high-calorie foods.  Based on several studies, protein is the most satisfying macronutrients.  Even for ordinary folks, once they double their protein intake while regulating carbohydrates and fats, it can reduce cravings and keeps them away from off-limits foods.

Bodybuilders have the tendency to consume sufficient protein to curb excessive cravings.  While protein can reduce appetite to promote a more ripped appearance in bodybuilding, it is whey protein that yield results at its best.