Nothing beats eating right and lifting hard to build muscle size and strength. But, smart supplementation can give you an extra boost and maximize your muscle building potential. There are so many different types of supplements out there that it can get confusing which ones to use. However, there are certain supplements that are proven to help you get maximum results from your training and diet – those are the one you want to stick to.
Make sure that you are training hard with focus and intensity, eating well and getting good sleep. If you think you have a solid diet and training program in place and you want to increase your gains, then these are the top four supplements that you should be taking every day to maximize your muscle building progress.
4 supplements that will get you bigger faster:
1. Whey Protein
A high quality 100% whey protein should be a staple of your supplement stack. You probably know by now how important protein is muscle repair and growth. Whey protein is an potent form of protein because it is fast digesting and it is a type of protein that the body is able to make great use of.
One of the advantages of whey protein is its high leucine content. Leucine is an important amino acid that initiates protein synthesis in your body and accelerates muscle repair and recovery after an intense weight training session.
2. Creatine Monohydrate
Creatine Monohydrate is an unbeatable supplement. It is the most effective supplement that you can take for overall muscle size and strength gains. Multiple long term studies have demonstrated creatine’s ability to increase strength and muscle size by 5 – 15%. Creatine helps you maintain higher levels of energy during hard training sessions at the gym.
During hard training sessions, your body relies on ATP (adenosine triphosphate) stored in your muscles. But, your body uses up your ATP stores quickly, which is the reason why you can’t train at near max intensity for long. When you take creatine, you super-saturate your muscles with ATP, which means that your body has a more sustained supply of ATP – that means you get to train with more focus and intensity for longer, and make much better gains.
3. Multi-vitamins and Omega-3 Fish Oil
Both multi-vitamins and omega-3 fish oil are essential for the serious lifter. While multi-vitamins and omega-3 fish oil are technically two separate supplements, you should consider them one and always take them both.
Taking a quality performance multi-vitamin will ensure that you get all the important vitamins, minerals and nutrients that you need to recover and rebuild after hard training sessions as well as to stay healthy.
Taking a quality omega-3 fish oil optimizes your body’s ability to recover and build muscle. Fish oil contains the omega-3 fatty acids EPA and DHA. Studies have demonstrated that 4 grams of fish oil a day increases protein synthesis and muscle building in your body. Fish oil also contributes to overall good health and well-being in many different ways.
4. Pre-Workout Stimulants
For many people, after a hard day at work, it can be hard to muster the motivation and intensity to train hard and heavy. That’s when a solid pre-workout comes into play. Pre-workout supplements contain caffeine, B-vitamins and nitric oxide – all of which help increase blood flow to the muscles and increase your energy levels to give you the boost you need to train hard at the gym.
When taking a good pre-workout, you will feel energized, focused and motivated to train. Pre-workouts are very effective tools to help you stay consistent in your training.