Are you on the verge of giving up your fitness goal? Well, the largest part of gym-goers tends to quit the gym prematurely, due to their dissatisfaction with the results. However, most of them fail to include a fitness supplement to support their training and improve their performance.
Nowadays, there’s a myriad of bodybuilding supplements in the online market, such as whey protein, caffeine, BCAAs, omega-2 fats, glutamine, and numerous other performance-enhancing formulas. Considering the large number of fitness supplements, make sure you check out some supplement reviews to help you make the right choice.
These are the best bodybuilding formulas to choose from.
When protein is believed to be one of the most beneficial bodybuilding supplements in terms of muscle growth, as it contains nine of the most vital amino acids. Leucine is undoubtedly the amino acid with the highest concentration, which is directly responsible for stimulating muscle growth. Through the release of hormones that aid the muscle-building process, leucine not only helps bodybuilders build lean muscles but promotes the process of weight loss as well.
Furthermore, whey protein can be found in various forms in the market, the most popular ones being whey concentrate, isolate, and hydrolysate. For instance, whey concentrate is undoubtedly the most affordable variant, containing approximately eighty percent of protein. Since the rest is known to be lactose, whey concentrate isn’t a suitable choice for lactose-intolerant individuals.
Although whey isolate has a lower concentration of lactose, it’s still not considered to be appropriate for gym enthusiasts intolerant to milk sugar. Due to the high absorption, whey hydrolysate is the most effective formula for building muscle. Despite the bad taste, this variant is undoubtedly the costliest form of whey protein.
In terms of dosage, whey protein is supposed to be taken in servings of twenty to thirty grams before hitting the gym or after completing your workout session. Using it as a post-workout supplement might be more effective, as muscles aren’t built while exercising in the gym but while recovering after strenuous training. Bear in mind that using whey protein for weight loss requires limiting your calorie intake, plenty of physical activity, and introducing a well-balanced diet. Click here to learn more about the uses, dosing, and potential side effects of whey protein.
Branch-Chain Amino Acids (BCAAs)
BCAAs fitness supplements are known to be among the most beneficial formulas for muscle growth, as these amino acids are indispensable in the process of building protein. Considering the importance of proteins in building muscles, BCAAs are automatically helping bodybuilders build stronger and larger muscles.
Moreover, leucine, valine, and isoleucine are believed to be the most significant amino acids in BCAAs supplements, directly affecting the muscle-building process. These three branch-chain amino acids not only stimulate muscle synthesis but reduce muscle soreness after intense workouts as well. Consequently, gym-goers are enabled to hit the gym solely a few days after enduring strenuous physical activity.
Regarding dosage, users are expected to consume three to six grams of BCAAs either prior to training or in the course of the workout. It’s paramount for the supplement to contain a higher concentration of leucine when compared to the concentration of valine and isoleucine. Anyhow, bear in mind that you don’t need BCAAs supplements in the case of taking whey protein or eating a diet high in proteins.
Caffeine is yet another indispensable fitness supplement, providing brain and central nervous system stimulation. Its stimulating effects boost energy, improve alertness, increase endurance, prevent sleep deprivation, and provide better mental focus. In the course of struggling to achieve your fitness goal, physical endurance represents only one piece of the puzzle. You also need to be mentally prepared to endure strenuous workouts and not give up on your long-desired goal. The following link, https://www.healthline.com/nutrition/what-is-caffeine#how-it-works, explains the effects of caffeine on your health.
The dosage of this supplement will be mainly determined by your tolerance to caffeine, as not all users experience the same effects. For instance, gym enthusiasts are recommended to consume a minimum of 150 mg to a maximum of 300 mg before hitting the gym.
Nevertheless, make sure you start with the minimal dose to test its effect on your body, as caffeine is known for causing insomnia, anxiety, fast heartbeat, and jitteriness. Upon experiencing any of these side effects, you’re strongly advised to either reduce the dosage or stop taking the formula.
Omega-3 fats should be an indispensable part of everyone’s diet due to their amazing anti-inflammatory properties, which play a major role in the prevention of severe medical conditions. While EPA and DHA are mostly consumed through fish, ALA is found in walnuts, flaxseeds, and chia seeds.
The most important advantage of taking omega-3 fatty acids is reducing muscle soreness, which is incredibly common after spending hours in the gym. Muscle soreness is induced by inflammation, which in turn results in pain. However, owing to their anti-inflammatory role, omega-3 supplements can reduce inflammation and relieve pain within 48 hours after the workout.
Moreover, omega-3 supplements can be purchased in various forms in the market; the most common ones being the fish oil and algae oil supplements. Although both of them contain a high concentration of these fatty acids, the former is more suitable for non-vegetarian users, while the latter is appropriate for vegans and vegetarians. Anyhow, the optimal dosage of both variants is 3-6 grams a day solely when recovering from intense training.
Glutamine is a non-essential amino acid, which comprises approximately sixty percent of your muscles. Since muscles run out of glutamine while exercising, it’s paramount to take such a supplement after training.
Additionally, this amino acid aids muscle recovery, stimulates fat loss, preserves lean muscle mass, and improves the function of the immune system. Taking ten grams of glutamine in the course of five days after physical exercise is enough to provide muscle recovery.
Choosing the right formula is necessary for fitness progress.
Make a wise choice!