Working Out at the Gym seems to be an uphill task for the beginners. Right from choosing the right clothes & shoes to shakers everything is in the checklist before hitting the gym. Gym could be much easier if done under the guidance of a qualified trainer. Apart from having a proper workout plan, One should also focus on diet which includes supplements intake as prescribed by the physician depending upon your activity level. As such it is very important to know what supplements intake are suited and are well to go along with your activity at the gym. If you are looking for weight gain and are lifting moderate or heavy weights with mix of cardio. The following supplements are the foundation for the same.
1. Creatine :
Creatine is a health supplement that helps in the growth and development of your muscles. The supplement is specially formulated to support muscle strength and power. It helps stimulate protein synthesis by hydrating your muscle cells. By getting dissolved smoothly into the cells, this supplement helps you gain energy and stamina. Thus, intake of it not only helps in the growth of your muscles but at the same time helps in reducing muscles fatigue and soreness. Thus, this supplement acts as a booster in meeting your nutritional needs, revamping your energy and accelerating your recuperation.
Dosage : 3-5 gms per day. Recommended before workout to be taken on empty stomach.
2. Whey Protein :
A Great way to get greater results from your efforts and possibly increase your strength is through the simple addition of one item to your routine: Whey protein. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” The add on benefits of Whey includes lower cholesterol, reducing risk of cardiovascular disease.
Dosage : 1 or 2 scoop before and after workout.
3. L- Glutamine :
Glutamine is an amino acid found naturally in the body. During intense workouts, Glutamine levels are greatly depleted in the body, which decreases body strength, stamina and recovery. The main purpose of Glutamine is to help body in muscle recovery. Quicker the recovery better the growth and so does your performance.
Dosage : To be taken after workout.
Use these three great supplements to boost your muscle and body growth. For those looking for protein diet , We highly recommend Boiled egg whites and Peanut butter with brown bread.
The above supplements are best suited for weight and muscle building. Consult your trainer or doctor before using.