Do you really need to take supplements to gain muscle? Many people have the preconception that you need supplements to grow, but is it really the case?
The main criteria’s for maximal muscle growth is to eat more calories than you burn off, consume more protein than you break down, and having an exercise program that is challenging to your muscles. It’s possible to meet these criteria’s without dietary supplements however certain supplements can help you meet your goals.
But before starting with supplements it’s suggested that you learn how to get the proper nutrients from foods and how to properly train. If you just started working out there’s no need for you to take multiple different supplements to grow your muscles, just as mentioned before, learn how to eat clean and train correctly, and you will see a growth in your muscles. When you figured that out and still don’t see a huge difference, you can start researching on what supplements fits your needs and goals!
There’s a jungle out there with all kinds of supplements, you just have to figure out which ones are for you! But 4 supplements that can help you in the process of muscle growth are:
• Creatine- Is naturally produced in your body, it gives energy to your muscles and other tissue. But taking a dietary creatine supplement can increase the natural creatine content up to 40%. Which promotes muscle growth, and also helps improve muscle strength.
• Protein supplement- Getting enough protein is crucial for muscle growth. It’s very much possible to get all the protein you need from protein-rich foods, but if you struggle with getting enough protein from eating, protein supplements are in great use. The most popular protein supplement are whey, casein and soy protein, you should get whatever suites you and your diet. The daily dose of protein depends on how active you are, but for an active individual that has the goal to gain muscle should get in 0.5-1 grams of protein per pound of body weight.
• Weight gainers- are as they are called ”weight gains”, it helps you gain the extra pounds you need if you’re struggling to gain weight with just eating food. Weight gainers are high in Carbohydrates and high in protein, which means that it‘s high in calories, this supplements are not for everyone!
• Beta-alanine- Is an amino acid, that may increase muscle mass if you’re following an exercise program. It can help increase endurance, decrease fatigue, and improve overall wellness, which in other words helps you increase muscle mass.
So in conclusion, if you just started on your fitness journey there’s no use for supplements, make the necessary changes you need by eating clean and train well. And for you who been training for a while and don’t see much of any gains, do your research on what kind of supplement/s would suite your needs and goals!