Fitness Supplements That Will Help You Build Muscle

If you’ve ever taken supplements like fat burners, chances are you haven’t seen any of the changes you want. It can be difficult to decipher which supplements are worth your time and which are a waste of money. The marketing of some of these products is compelling enough that you think you have to take it all in pre-workout supplementsFor protein powders to bring you closer to your sporting goals. To eliminate the confusion, we’ve narrowed the list down to those expert-approved fitness supplements that definitely worth buying.

There is a lot of supplements out there that don’t work, but there are plenty that do and have been thoroughly tested and studied by scientists for years. Read on to find out which supplements you should invest in and how they work.

What to look for when buying supplements

When shopping for supplements, you may notice that many of them may have labels such as fat burners, BCAAs, or other complicated names. Many of these labels are marketing tactics meant to lure you in, and they’re usually too good to be true. DJ Mazzoni, registered dietitian and medical examiner at Illuminate Labs, says there are two important things to consider when shopping for supplements.

The first part looks at the tests a supplement company has done with their products. “Ideally, the supplement company publishes test results proving their products are safe and accurately labeled.” He says this is essential because fitness supplements are more frequently contaminated with illicit substances than other products. Not to mention that the Food and Drug Administration does not have the authority to review dietary supplement products for safety or effectiveness.

As an alternative, it is important to look for third-party testing programs that test for substances banned in sport. Mazzoni suggests looking for NSF certification on the label to ensure product safety and efficacy. The second thing to consider is that the dosage is based on published medical research. He explains: “Creatine, for example, has been shown to be effective, but most medical research involves a daily dose of around 5 grams with a higher loading dose for one to two weeks before that. This means that if a product contains creatine at 1 gram, it is unlikely to provide any benefit, even if the brand provides test results.

Supplements that are worth your money

Now that you know how to tell if a brand is reputable, you’re probably wondering which supplements are worth investing in. It all depends on your own fitness goals and needs. Remember to consult your doctor before taking any supplements.

whey protein

Protein is a necessary macronutrient for everyone, whether or not they have a fitness goal. According to Mazzoni, protein is effective for muscle recovery and building muscle at a minimum of 20 grams post-workout. Although protein powder can help with supplementation, he recommends consuming it as a whole food. However, if you opt for protein powder, he suggests aiming for a protein powder made with whey protein from pastured animals. If you can’t digest whey, there are plant-based alternatives to choose from. When choosing a plant protein powder you need to check that it is free of added sugars, fillers, preservatives and is high in protein and amino acids. Also keep in mind that plant protein powders contain higher levels of heavy metals, such as lead.

Creatine Monohydrate

Creatine is one of the few powdered supplements that has been thoroughly researched and proven to work. It is known to help improve strength, power and muscle mass in health and physical performance. Extensive studies have shown it to be safe to consume and the International Society of Sports Nutrition has confirmed that there are no long term negative effects even at higher doses. Mazzoni recommends taking creatine daily, but people should consult their doctor about long-term daily use for more than six months.

Generally, 3-5 grams per day is recommended, and it’s important to make sure the name of the supplement contains the word monohydrate, as there are other forms of creatine that haven’t been as well. well studied.

When taking creatine monohydrate you may also notice weight gain, but this is due to water retention in the muscles. Adequate hydration when taking creatine supplements can help minimize other possible side effects such as digestive issues, muscle cramps, stiffness, and heat intolerance.

Caffeine

Caffeine is found in coffee, some beverages, and some supplements. Along with giving you an energy boost, caffeine also helps improve your workout performance. If you are a healthy person, 400 milligrams is the maximum daily limit you can safely have. “A typical dose of caffeine is around 200 milligrams pre-workout,” says Mazzoni, adding that caffeine can also be found in dietary supplements, but he prefers to stick to black coffee because there is no no risk of overdose and it offers other health benefits.

You’ve probably noticed that pre-workout supplements list caffeine on their labels, but some people may not want added ingredients like artificial sugars. If you are looking to reap the benefits of caffeine, you are better sip a cup of coffee 45 minutes to an hour before your workout. An 8 ounce cup of coffee contains approximately 80-100 mg of caffeine.

L-citrulline

Citrulline is a non-essential amino acid created by the body, obtained from dietary sources, and can also be found in two supplement forms: L-citrulline or citrulline malate. The difference between the two is that the former is pure citrulline, while the latter has citrulline origins and is mixed with malic acid, which helps provide energy. Although some evidence supports that L-citrulline has health benefits, citrulline malate has not been studied enough to determine if it offers the same benefits. Foods that naturally produce citrulline include watermelon, cucumber, legumes, meats, and nuts. L-citrulline has become more popular with athletes because it has been found to stimulate blood flow and protein synthesis, which in turn stimulates signals in the body involved in building muscle.

The supplement can aid recovery while helping you train as hard as you want. L-citrulline also offers other health benefits that are not related to exercise. “L-citrulline reduces blood pressure in hypertensive patients because it is a precursor to nitric oxide,” Mazzoni explains. You want more nitric oxide because the molecule is known to improve blood flow by widening your blood vessels and allowing better blood flow. If you decide to take L-citrulline, he recommends taking a maximum of 10 grams as a pre-workout supplement.

Beta-alanine

Beta-alanine is a non-essential amino acid produced by our body that also helps in the production of carnosine. Carnosine helps muscles work harder and longer before they tire. It does this by reducing the lactic acid that builds up in your muscles during exercise, which helps improve your endurance and athletic performance.

Research has shown evidence that supports the positive effects of beta-alanine on your muscles. In one case, rowers were given beta-alanine for a seven-week series. Compared to those who did not take it, they saw their speed improve and rowed 4.3 seconds faster. It has even been found to help with muscle endurance in the elderly, which is beneficial in preventing falls and maintaining a healthy life.

Beta-alanine is found naturally in poultry, meat and fish. But if you choose to take it as a supplement, it is recommended that you take between 4 and 6 grams of beta-alanine for maximum results.

At the end of the line

Although these supplements are relatively safe, keep in mind that side effects can still occur. Mazzoni warns that people with high blood pressure should avoid caffeinated supplements because they can raise blood pressure and increase heart rate. Also, if you’re pregnant or breastfeeding, it’s important to check with your doctor before taking any supplements, and if you have diabetes, it’s best to avoid supplements with added sugar. Supplements can also interact with certain medications.

Mazzoni says, “Fitness supplements can be effective in improving workout performance, but I recommend working with a physician who can help choose fitness supplements that meet a patient’s unique needs and can help them. to assess the effective dosage.” As with any supplement you choose to add to your diet, keep in mind that it is not meant to replace an entire food group or the nutrients you need. Instead, it is intended to support a healthy, balanced diet, which will improve its effectiveness.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.