{SEO_TITLE_SPLIT} 4 Muscle Building Supplements You can take Post Workout {SEO_TITLE_SPLIT}
Not getting the right fuel can limit your body-building results despite your investment in serious workouts. Getting the right meal at the right time levels-up your body to your workout regime and helps you go beyond your goals. This is where health supplements can be helpful.
Nutritional supplements help your body recover faster from hardcore training sessions. Certainly, this helps improve performance the next time your workout. Hard lifts and difficult workout cause the tearing of muscle cells in your body. Your muscles need replenishment as soon as you finish the workout to rebuild the muscles.
Some key Body-Building Supplements that every Bodybuilder needs are –
Whey Protein
Whey protein is essentially the protein in the liquid that remains after cheese production. Only 20% of the protein in milk is whey protein. Whey protein is conveniently taken by adding its powdered and flavored forms to milk and smoothies.
How Whey Protein Supplements Complement your Workout Routine
It is a well-known fact that it is protein that builds our muscles. But protein is further made of simpler forms called amino acids and whey protein is loaded with amino acids. Amino acids like BCAAs (Branched Chain Amino Acids) and cysteine are particularly present in high quantities in whey protein.
Whey protein is the easiest to digest among all forms of protein. As soon as you drink your protein shake, the amino acids in whey break down rapidly and enter the bloodstream. This enables quick repair of muscle tissue.
How to add Whey Protein to your Diet
Consume whey protein 15 – 20 minutes before your workout and 30 minutes after it. You can drink it by adding to milk or a fruit smoothie.
Regardless of your bodybuilding goals, a whey protein supplement is a must for all bodybuilders.
Creatine
Creatine is the most popular and most widely used supplements to improve gym performance. Creatine has been proven to increase muscle mass and workout performance. Additionally, it also boosts immunity and protects from neurological diseases.
How Creatine Supplements are Beneficial for Bodybuilders
Creatine is a naturally occurring compound in your muscles. It basically helps in the production of energy when you are working out. When you take creatine supplements, it helps your body produce more energy-generating molecules (ATPs).
Creatine intake boosts your body’s capacity to handle more workload, which is essential for bodybuilding. In addition, it improves cell signaling, cell hydration and prevents muscle breakdown. Creatine is helpful for both trained bodybuilders and untrained beginners alike.
How to add Creatine to your Diet?
The commonly consumed form of creatine is creatine monohydrate. You can consume creatine at any time of the day. Usually, it can be consumed by dissolving it in water. Many people begin their dosage of creatine by loading, which means consuming 20 grams of creatine per day for up to a week. You should take about consume creatine 4 times a day with each serving consisting of 5 grams.
When the loading period ends, you reduce the serving size to 3 – 5 grams per day. You may also skip the loading period and just start with 3 – 5 gram serving.
Although there are rumors that creatine has side effects, it has been proven through scientific research that creatine has no side effects.
Glutamine
Glutamine is an amino acid and is responsible for maintaining intestinal health. It preserves the body’s immunity and maintains protein levels in the body. Over the years, glutamines were often overlooked but its numerous benefits for bodybuilding have now been identified.
Is Glutamine Beneficial for Bodybuilders?
Our body makes glutamine of its own, but for bodybuilders and athletes, taking glutamine supplements can improve performance. Glutamine is also helpful in removing ammonia build-up during the workout. Due to this, it is helpful in alleviating muscles soreness and fatigue after a tiresome workout.
Glutamine is important for bodybuilders because increases the body’s capacity to store glycogen, and boosts the immunity. It also plays a key role in boosting anabolic processes, which further help increase muscle mass. Glutamine also aids in burning of fat rather than muscle which is very important for athletes and bodybuilders.
How to add Glutamine to your Diet?
Glutamine supplements come in powdered form. Try to take glutamine on an empty stomach to maximize its absorption. This means you can consume glutamine 1 – 2 hours before eating a meal.
Branched Chain Amino Acids (BCAAs)
Branched Chain Amino Acids are the basic building blocks of muscles. Some common known types of BCAAs are leucine, isoleucine, and valine. They are found in varying amounts in meat, eggs, and dairy products.
Why do Bodybuilders need BCAAs?
Though bodybuilding needs all types of amino acids, BCAAs are known to stimulate protein production in the body, which then aids in the formation of muscles. BCAAs not just help build muscles but also help remove muscle tiredness and soreness.
Most people do not require BCAA supplements to meet their daily protein requirement. Due to rigorous workout routines, bodybuilders need faster and better muscle reconstruction which is provided by BCAA supplements.
Bodybuilders who perform strenuous workouts more than once a day can hugely benefit from BCAA supplements to recover muscle tissues, regain strength and build stronger muscles.
How to add BCAAs to your Diet?
You can mix 5 – 10 grams of BCAA supplement powder in your smoothie and drink both before and after your workouts. This will help provide the necessary energy to your body before the workout and also do the necessary repairs after the workout.
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