How Supplements Can Revolutionize Your Workouts
If you are spending time in the gym, it is likely you will want to make sure you are maximizing your results. Whether you want to lose weight or bulk up, adding supplements to your daily regimen can give you that extra edge.
To gain muscle, three criteria must be filled: eating more calories than you burn, consuming more protein than you break down, and a strenuous exercise program that challenges your muscles.
To lose weight, you must consume fewer calories than you burn, whether that is through diet, exercise or both.
With the market saturated with supplements, it can be difficult to find quality products that will help you get the results you are working towards.
Most effective supplements for building muscle
Adding extra protein to your diet is the most essential for those who are just beginning their fitness journey, those ramping up their workout routine and are trying to bulk up, and those recovering from an injury. Research shows the recommended daily allowance (RDA) for protein is insufficient when trying to optimize muscle building and fat loss.
Signs you are not getting enough protein are being unusually fatigued, feeling weak when lifting weights or doing other strenuous activity, or are recovering from an injury slowly.
Protein supplements offer a convenient way to increase your protein intake.
Protein is the building block of bone, muscle, and skin. The body also needs it to produce hormones, enzymes, and other essential chemicals.
In 2018, the British Journal of Sports Medicine reviewed data from 49 different studies with 1863 total participants and found that dietary protein supplementation significantly increased changes in strength and muscle size during periods of prolonged resistance training and was equally effective in both men and women. Additionally, many studies published on PubMed Central report that taking protein supplements after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis. However, too much protein over extended periods of time can damage the kidneys and liver and affect the body’s bone and calcium balance.
With so many protein supplements on the market, it is difficult to determine the most effective type.
Whey, a milk-based protein, is generally considered the most effective of the protein supplements. It digests quickly and is easily absorbed. Whey also aids fat loss by promoting feelings of fullness and decreases the loss of lean muscle mass when dieting. It also has been shown to increase muscle protein synthesis – the process by which your muscles grow – more than other types of protein, specifically casein and soy. Specifically, whey protein facilitates muscle growth because it contains high amounts of the amino acid leucine, which turns on the processes in your body involved in building muscle.
Fish oils are an excellent source of omega-3 fatty acids, which are essential for the muscle recovery process. Rigorous resistance training can cause microscopic tears in muscle fibers, which leads to muscle damage and inflammation. While a small amount of inflammation is important, too much can delay your recovery. Studies published on PubMed Central found that omega-3 fatty acids may help reduce muscle soreness after exercise and speed up your recovery process.
Creatine is involved in the supply of energy for muscular contraction. If muscle cells have more energy when you exercise, you may perform better and experience greater improvements over time. Most sports scientists consider creatine to be the number one supplement for increasing strength and power. Studies show that strength gains are about 5 to 10 percent higher on average when taking creatine as a supplement. The recommended dose is 20 grams per day, split into multiple servings, during a short “loading” phase right when you start taking the supplement. This phase should last about 5 to 7 days, with a typical dose being 3 to 5 grams per day after that.
Caffeine can increase your power output, the ability to produce force quickly. According to a study published on PubMed Central, caffeine has a positive effect on activity lasting anywhere from 60 seconds to 2 hours. The recommended caffeine dosage is 1.4 to 2.7 milligrams per pound of body weight.
Supplements are not regulated by the FDA, so finding a supplement that lists its ingredients, their amounts and does not include harmful additives can be difficult. All of our clubs offer SRX Supplement RX. These products are guaranteed to be created from pharmaceutical-grade supplements manufactured in FDA-registered labs with the labels identifying every ingredient within the product, this ensures you know exactly what you are getting. Visit one of our clubs to pick up your game-changing supplements today and start maximizing your workouts.