Many athletes and people in the fitness world who want to gain muscle mass but can’t achieve it through diet alone use various sports supplements. These products provide an extra boost of vitamins, minerals, and proteins to gain volume more easily and quickly. Today, we’ll talk about some of the most commonly used ones.
Protein Shakes
These are the most commonly used by people who exercise regularly to provide an extra dose of protein to the body. They come in powder form and need to be dissolved in a liquid. These shakes provide energy but also reduce muscle loss and supply essential amino acids. It’s typical to consume about 2 grams of protein per kilogram of body weight per day, with consumption occurring about half an hour after training or before the session.
The most well-known proteins are whey protein, as they are the most complete with more amino acids and are more easily absorbed by the body. There are also plant-based and animal-based proteins available.
Gainers
Unlike protein shakes, gainers are rich in carbohydrates as well as containing proteins, fats, creatine, or amino acids. They allow for rapid muscle mass and weight gain. A gainer provides a calorie surplus to train more intensely and stimulate muscle fibers. It is usually ingested about an hour before training to acquire the energy needed, or after if the exercise has been intense to aid recovery.
Creatine
This supplement not only increases muscle development but also enhances endurance and strength during intense exercises. Its use helps achieve greater power, intensity, improved performance, and increased muscle gain. It is typically taken before training.
BCAA
BCAAs prevent the body from using muscle mass for energy and help prevent muscle loss. They also help prevent fatigue during intense workouts, speed up recovery, and provide an extra energy boost. They are usually taken before and after training and are compatible with proteins and creatine.
Omega 3
Omega 3 capsules help increase strength and performance and reduce fatigue. They have anti-inflammatory effects, which help reduce and prevent joint and ligament issues, and strengthen the immune system.
All these elements can be found in common foods and within our bodies, so the most important thing is to maintain a balanced and healthy diet and use supplements during times of high stress or for specific purposes.
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