Exercising offers a lot of benefits, and one of the most important is gaining muscle and strength. When exercising regularly, we want to make the most out of it, and in order to achieve our goal, we need a healthy amount of muscle. Therefore, we need to make sure we eat more calories than we burn, consume more protein and stick to our workout program. Supplements can help us ensure a successful fitness journey as they offer an effective alternative for getting nutrients that are not available in sufficient quantity in food or are part of foods we may not be eating. However, it’s important to understand that supplement products are not a substitute for food and can’t replace a proper diet. Here are some of the most commonly used supplements that can help us gain more muscle when following our exercise program.
Creatine
Creatine is the most efficient supplement for those who are doing a high intensity workout. It’s a molecule that’s produced in our body naturally and provides energy for our muscles and other tissues. Taking it as a dietary supplement can increase muscle creatine content, which can affect the muscle cells and promote muscle gain. That way it can improve exercise performance and lead to an increase in muscle mass over time. There are some possible side effects attributed to creatine, such as muscle cramps and gastrointestinal disturbances, which can be prevented with controlled substance usage.
Protein
Protein is essential for gaining muscle, so we need to consume more protein than our body breaks down. It is possible to get enough protein from foods, but many people struggle to do so, and they choose supplement products that help them in achieving their fitness goals. There are many different protein supplements such as whey, casein and soy protein, and protein isolated from sources like eggs, chicken, beef and more. Protein has vital health benefits, and in case you have negative reactions to milk, you can look for formulations with little or no lactose at all.
Omega 3
Omega 3 provides many health benefits to the human body and omega 3 fatty acids improve insulin sensitivity and allow hormones to interact with cellular receptors more efficiently. A generous intake of omega 3 can help relieve sore joints and muscles, however, it’s not recommendable to take omega 3 fats before a workout as they can cause an initial inflammatory feature of muscular hypertrophy. Fish oils are an excellent source of omega 3 fatty acids.
Antioxidants
The term antioxidant is a general term for encompassing many nutrients, vitamins and minerals. Most of them are found in fruits and veggies, therefore they’re often excluded from typical diets, mostly fat-loss diets. Our body’s antioxidant systems can get overwhelmed by exercise and supplements can help them deal with toxic oxidants produced while exercising. Typical dietary antioxidants contain B complex, vitamins E and C, zinc, selenium, manganese, green tea and more.
Multimineral
Minerals are enzyme activators, while many vitamins are coenzymes and without minerals, they’re not functional at all. Now, many mineral and vitamin combos skimp on minerals, so taking a high-potency multimineral containing is important, especially if you’re on a diet that restricts certain food groups, such as dairy products.
Branched-Chain Amino Acids
BCAAs consist of three amino acids – leucine, isoleucine and valine. They’re found in many protein sources, mainly of animal origin like dairy, poultry, meat, eggs and fish. They’re essential for muscle growth and are very beneficial if there is not enough high quality protein in our diet.
Beta-Alanine
Beta-alanine is an amino acid that reduces fatigue but also can help to improve our exercise performance. According to some studies, it can help increase muscle mass when combined with an exercise program.
Beta-Hydroxy Beta-Methylbutyrate
Also known as HMB, this is a molecule produced when our body processes the amino acid leucine and is responsible for some of the benefits that protein and leucine provide to our diet. It is most effective for people who are getting started with an exercise program or those who are increasing the intensity of their regular exercise.
Fiber Supplements
Fiber helps lower total body inflammation and protects against elevated blood pressure. Most low carbohydrate diets are deficient in fiber, and taking fiber supplements can help us provide enough fiber to our body on a regular basis.
Glucosamine & Chondroitin
Both of these substances are found naturally in our body, and their role is to reduce the pain related to sore joints and connective tissue and speed up the healing process. That’s what distinguishes them from anti-inflammatory drugs, which only relieve pain, but not repair tissue. The glucosamine and chondroitin combination supplements can take some time to work as joints have poor blood circulation.
Pre/Post-Workout
These types of supplements contain simple carbs and other nutrients that can help promote increased muscle growth. Usually, the main protein found in these formulas is whey and simple carbs are added to promote insulin release and glycogen replacement. Some of them can be used before and after exercise, to increase amino acid delivery to muscles.
Weight Gainers
This type of supplement is specially formulated to help us get more calories and proteins and is mainly used by people who need to gain muscle. Mainly, they’re recommended for those who are struggling to eat enough food and gain weight naturally.
Caffeine
This is a great supplement toward fat loss and preserving muscle in the process. It can significantly increase our fat metabolism and can be used for fat loss and as a workout booster, too.
How to Choose Supplements
There are numerous supplement brands and different formulations on the market, as well as information on products and substances, so choosing our supplements might be a difficult task to complete. Supplements should add to what we’re already eating and the truth is that no supplement, or a combination of more, can make up for a poor diet. So, we need to make sure we eat a lot of whole foods and maintain the balance of carbohydrates, protein and fat, and then we can proceed to choose sport or bodybuilding supplements. Depending on our health state, supplements can have a positive or negative impact, and we need to choose carefully.
Learning more about supplements is a good idea before ordering a purchase. That’s the first step that can lead us to overall better fitness experience. Once we have the information needed, it’s time to check the list of ingredients of the supplement we’re looking for. It’s always a good idea to consult our doctor or a dietitian in case of any doubt. The label should include the proper dosage; however, most legal websites give us the option to contact them and ask specific questions.
For people that have a chronic medical condition, pregnant women, or women that are breastfeeding, it’s highly recommendable to speak to their doctor before getting any supplement. The same goes for those who are using certain medications or people who are on a specific diet. In case you’re undergoing surgery, it’s better to stop taking the supplement for the time being and make sure to consult your attending physician about it. Avoid products with added sugar and artificial colours, but keep in mind that natural ingredients can interact with medications, so make sure to discuss with your doctor before purchasing your supplements.
A Little Bit Of Taste 