The myth that supplements are not vital for bodybuilding now stands shattered. It has become evident that whole foods are insufficient to deliver the nutrition a gym-going individual requires. Supplements such as the best protein powders in India, are not only essential for bodybuilding but also boost athletic performance, muscle mass gain, and fat loss. Most people now know that it is critical to ensure correct nutrition through a pre-workout supplement before a bodybuilder commences the training. Supplements complete the nutrition, especially for the recovery phase. Neglecting proper nutrition can hinder the healing process, which is vital after an intense workout.
Usually, the caloric support is low when training continues under these circumstances to guarantee protein synthesis and muscle growth. You could even go into a catabolic state as the muscles begin to break themselves. Thus, to ensure nutritional balance, one cannot only rely on a good diet. Therefore, supplementation has become a necessity for those genuine and work with dedication for satisfactory results.
Supplements are crucial to maximize muscle growth and flex those heavy biceps. The fitness supplements are thus worth regular consumption. Here are the top bodybuilding supplements easily available and popular among gym-goers-
Whey dominates the list of mass-gain supplements because it works the best to push optimum protein synthesis. Whey is basically a milk protein containing a high level of branched-chain amino acids (BCAAs). The reason why whey rules among the supplements are simple: it is easy to digest and boosts rapid muscle building. Not only this, it also contains peptides (small proteins) that stimulate blood flow to the muscles. Thus, consuming whey protein right after intense training is highly beneficial for bodybuilders.
How to use whey protein:
You have to take whey protein powder 30 minutes before working out and then double the quantity when you take it later, within 60 minutes after training. To give your muscles a kickstart in the morning, consume whey protein immediately after waking up every morning. You can game up by choosing a whey powder that contains whey protein hydrolysates or isolates. The hydrolysates are small, broken-down fragments of whey protein that are easy to digest.
The term branched-chain amino acids refers to components such as leucine, isoleucine, valine, and more. However, these three are the absolute most essential amino acids when it comes to muscle building and reparation. Research shows that Leucine is the most critical of the three, as it can stimulate muscle protein synthesis on its own. But, since these three work in synergy, it’s better to take these three together. They offer multiple benefits, including improved energy levels, rapid muscle growth, blunting cortisol, and reduced muscle soreness. Utsaha by Nature Sutra is one excellent plant protein powder comprising all the 9 essential amino acids that you can pick without any second thoughts.
How to use BCCAs-
You can take BCAAs with your breakfast or as your pre-workout and post-workout shake. Make sure you pick BCAA products that contain leucine, isoleucine, and valine in the right proportions.
Casein is another milk protein, another popular choice among gym-goers. It has an excellent slow digestion rate, making it an ideal bedtime snack for bodybuilders as it prevents catabolism during sleep by emptying your stomach slowly and steadily. Casein also leaves a satiating effect after consumption, making it a favorite for those who want to pack on muscle mass. However, recent research found that casein can give a tough competition to whey in terms of boosting protein synthesis in the muscles when taken post-workout. Some experts even suggest that whey and casein are the best protein supplements to increase muscle growth as an after-training effect.
How to use Casein Protein Powder-
If possible look for micellar casein as it is the slowest-digesting casein you can treat your body with. You can also mix whey and casein protein to make a super nourishing after-workout drink.
The composition of creatine consists mainly of three amino acids: arginine, glycine, and methionine. It is a smart choice for those looking for an immediate or dramatic increase in strength and body weight. It basically works by boosting energy levels amazingly high. And as your energy is up, you are able to hit more reps, ultimately building muscle fast. Creatine also delivers more water into your muscle cells, allowing flexibility for them to have unrestricted long-term growth. In addition, recent studies suggest that creatine can increase insulin levels in the body, a hormone release necessary to stimulate growth.
How to use creatine-
Use the supplement in the form of creatine monohydrate, creatine malate, or creatine ethyl ester with your protein shake right before workouts. With the rise of saturation in the muscles, the creatine will produce rapid energy enabling you to go for more reps during exercises. Then consume a lesser amount of creatine with your post-workout shake. This transition is important to maintain rapid but careful muscle growth. Use lesser creatine on your off training days as muscles need relaxation to heal during that time.
It has been a much-favored amino acid of trainers for a long time. Glutamine is special because it is vital for muscle function and is produced naturally by the human body. If taken as a supplement, glutamine can provide plenty of bodybuilding benefits, such as aiding muscle growth, increasing leucine levels in muscle fibers, less muscle breakdown, and bolstering the immune system. These benefits end up you with a healthy body protected from various ailments and keep you motivated for workouts. In addition, this supplement can help decrease muscle fatigue and boost growth hormone levels if taken after workouts. Recent research also shows that glutamine might also encourage fat loss by increasing the number of calories and continuing fat burn for rest and during exercise.
How to use glutamine-
Consume 10 grams with breakfast early morning or with your pre- and post-workout shakes. You can also enjoy it as an after-dinner snack.
Pick whichever supplements you think will suit you but never forget to seek advice from a doctor or healthcare professional. Also, remember, as the name suggests, supplements supplement your entire diet and can never replace whole foods. Thus, strive to strike a perfect balance of nutritious diet, the right supplement, and healthy lifestyle habits to achieve your bodybuilding goals.