After the workout, the body must always be supplied with enough nutrients for muscle building to work optimally. It is a fact that nutrition is key to your success. To optimize the daily menu, many athletes rely on post workout supplements. These have the advantage that you can use them in 2020 to ensure that all the nutrients in the body are available in sufficient quantities.
However, dietary supplements are not a substitute for a healthy diet. They are just an addition. They can only achieve their full effect in combination with the food that is optimized for athletes.
In all shapes and variants
If you want to get an idea of dietary supplements as a beginner, the extensive range and variants of supplements will surprise you. In the meantime, there are not only a variety of nutrients in the form of supplements, but they are also offered in very different forms and variants.
The classic version is probably still the powder. This is available either in larger containers or directly portioned as capsules or tablets. As an alternative to powder, food supplements also come in the form of gels and bars. Liquid variants are also widespread.
Shakes have become a popular version. You can directly take in the finished drinking form or also as a powder. In the latter, you need to mix them yourself. Sometimes dietary supplements can also be found in forms that you would not expect as a beginner. An excellent example is protein pancakes.
In contrast to classic pancakes, these are not calorie bombs, but delicious breakfast and lunch alternatives. You can use it to replenish your protein supply quickly. Nutritional supplements usually offer ready-made mixes.
1. Protein powder
Protein is essential for building muscle. Accordingly, they also play a central role in food supplements. Protein powder is one of the most widely used muscle building supplements. The whey protein is particularly popular among athletes. It passes into the bloodstream very quickly and ensures the regeneration and building of muscles promptly. For this reason, many athletes use whey protein or another protein powder immediately after their workout.
Alternatives to whey protein, which are also used widely are milk-protein powder, egg protein powder, and soy protein powder. The suppliers also offer several mixed powders as a mixed combination – it is also a common practice.
If you decide to use protein powders for your muscle-building training, you should also make sure that you always drink enough. Remember, if the body’s protein concentration is too high, it hurts the kidneys.
However, you can also reduce the risk of a negative effect on the kidney by consuming extra water. You should drink more water. The potentially harmful protein waste products are quickly flushed out of the body by the water, and the kidneys will not have any problem since drinking is also generally good for your training performance. This is how you practically kill two birds with one shot.
BCAA stands for branch chain amino acids and is used as a collective term for the three amino acids; leucine, isoleucine, and valine. These are three of the building blocks that make up a protein. The term BCAA is often used in connection with protein powders. Many manufacturers show the BCAA value separately on their products or even offer separate BCAA products. If you consume proteins, they are broken down into amino acids in the body and then used again. The BCAA are amino acids that the body cannot produce itself.
3. Creatine Monohydrate
Your body needs energy for weekly training. As a rule, carbohydrates are responsible for the energy supply and act practically as gasoline or fuel for your body. As with a tuned racing car, it is a nitro injection that allows your muscles to get additional energy for a few seconds. The so-called creatine is responsible for this boost. This is an acid that is either produced in the pancreas, liver, and kidneys or is supplied through food.
Many athletes who start with creatine often start with a loading phase of usually five days. During this time, they consume 20 to 25 grams of creatine a day to recharge the stores. Sometimes, side effects, such as flatulence or Halitosis, can occur.
4. Creatine Creapure
The high-quality Creatine Creapure powder supports muscle strength. Dietary supplements are available to ensure that the body has sufficient creatine. Creatine monohydrate is a popular supplement among athletes.
Since the body cannot store creatine indefinitely, a recommended daily intake of creatine is between three and five grams. Everything about it is practically wasteful because the body excretes excess creatine.
5. Omega 3
Fat is often viewed critically by many athletes. However, the body needs certain fatty acids to function. Therefore, it mainly depends on which fats you eat. Omega 3 should be on this list. The fatty acid occupies a special position in the body, which is why it is very popular as a dietary supplement.
The fatty acid has several positive properties that can only affect training alone. It helps with metabolism. It is brain food and is said to help against cardiovascular diseases, such as cancer, inflammation, and wound healing.
What vitamins are of great importance for the body. The functions of various vitamins is not a new finding. Even non-athletes realize that vitamins are essential. Vitamins play a very important role in metabolism and also help to build and maintain muscles.
7. Progenex Recovery
After intense training, the body seeks to rebuild and recover the muscles. Progenex recovery assists you train better and improves the workout frequency. You ultimately perform actively and lead to more lean and strength with less fat.
8. JYM Supplement Science POST
JYM Supplement Science POST is genuinely ideal for those who are looking to build and improve muscle strength. It contains regular amino acids and branched-chain. Further, it also consists of some useful ingredients, such as betaine, creatine HCl, and beta-alanine to escalate the synthesis of protein. It also contributes to strengthening muscle building.
9. Vintage Build 3-in-1 Essential Muscle Builder
Do you want to strengthen your muscles more but not bulky? 9. Vintage Build 3-in-1 Essential Muscle Builder is the right choice. It has great value when it comes to effectiveness and quality. It is made from vegan ingredients and non-GMO. This product contains no sugar or calories and sweetened with natural stevia.
10. Legion Recharge
Legion Recharge is a right formula for post-workout intake. It is also sweetened with natural stevia and erythritol. The major ingredients in legion recharge are:
- Corosolic acid
- L-carnitine L-tartrate
- Creatine monohydrate
Legion recharge lovers praise the taste both in milk and water.
Supplements come in a wide variety of forms and variants. However, they can make a real difference, especially for athletes. If you want to make sure that your body has all the necessary substances for building muscle, supplements are on the safe side. Practically, you cover all essential nutrients that your body needs from these supplements; from proteins and fats to vitamins. Remember, they are not a substitute for a healthy and balanced diet.