There’s no doubt that exercising is good for your health – both physical and mental. Studies have shown that people who exercise regularly have a lower risk of developing chronic diseases such as heart disease, stroke, diabetes and even cancer. It has also been proven that regular physical activity can also improve self-esteem, the quality of sleep as well as reduce the risk of depression and stress. Simply put, from boosting your mood to improving your sex life and even allowing you to enjoy the pleasures of chocolates without the feeling of guilt, being physically active can help you lead a healthier and happier life.
However, while brisk walking or jogging on a treadmill is a great cardio exercise, if you’ve set your sights on building muscles, you will need to step up your gym game. Performing the right exercises, having the proper form while lifting, following an appropriate diet and taking the right fitness supplements at the right time of the day is a foolproof formula for shaping a physique that will leave your friends envious and will make you proud of yourself. And is there something more satisfying than dedicating to yourself and giving up the excuses? Doubt it. Let’s take a look at some of the most important fitness supplements you’ll need to crush your workouts and shape the body you’ve always dreamed of.
Protein supplementation is fundamental for muscle growth and whey protein is my recommendation as it offers many benefits to the body. It is one of the best protein sources as it helps increase strength and size, helps reduce hunger, helps reduce fat and preserve muscle, and it also helps in the recovery process. The effects of whey protein powder are much more obvious as it goes faster and directly into the muscles where it performs its powerful anabolic effects, as opposed to the protein taken from solid foods which needs some time to be digested. You should consume whey protein twice a day – first thing in the morning (as you haven’t eaten for about 6-12 hours and your body is in a catabolic state), and right after working out to speed up the repairing of your muscles and help build new and stronger ones.
Branch Chain Amino Acids (BCAAs)
Once you start taking BCAAs regularly, you will certainly notice a significant improvement in your muscle density and a faster recovery. Amino acids are essential for the immediate recovery of muscle tissue and they are used to build new proteins after hard training. They are one of the most important supplements that should be on top of your list as they help prevent the loss of lean muscle. So if by any chance you need to take a break and are doing very little physical activity, you’ll be at risk of losing your lean muscle-mass, meaning, taking BCAAs in this case is a must. Although it may seem like it is a rather simple supplement, it can make a huge difference in your training.
L-glutamine is a form of essential amino acid that comprises about to 60% of the free-form amino acids present in muscle tissues and it is vital for muscle recovery. When other tissues in the body need L-glutamine (for example, for immune purposes) they will usually take this amino acid from the muscle stores, so supplementing it makes perfect sense. The best way to take this supplement is taking 5 grams of it 3-4 times per day so that the body has a constant supply of it. A great way to include it in your menu is to add it to your protein shakes. Healthy and yummy.
In its different forms which over the years have become more and more advanced, creatine has proven to be a product that delivers on its promise to improve strength and enhance muscle size. And its benefits do not stop here; it is also known to speed up the post workout recovery process, to significantly improve sprint performance, as well as to enhance the brain function. Quite beneficial for your fitness goal.