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Let’s say, you can build muscle and maintain a good body composition by eating right and training hard at the gym. But, if you truly want to maximize your potential and want faster results, adding supplements to your daily routine will be of great help.  

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So, if you browse online or visit a supplement store to buy your supplement stack, you will find a plethora of supplements to choose from. This makes it difficult to understand which supplements work and which are a complete waste of money. And the truth is the majority of supplements you will find nowadays are complete garbage.  

This article brings you the top 5 supplements you will ever need to build quality muscles and achieve your dream physique. 

Creatine 

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Creatine is a compound consisting of the amino acids L-arginine, glycine, and methionine, and it is considered one of the most effective natural supplements for muscle development. When it comes to getting jacked, creatine supplementation appears to be the most effective legal nutritional supplement currently available in the market.  To sum it up, creatine works by increasing your body's ability to produce ATP (Adenosine Triphosphate) during short, intense training sessions. 

Creatine is one of the most well-researched supplements. Over 500 reviewed papers have been published on the subject, and approximately 70% of the studies have found that participants' exercise capacity was enhanced. 

In both the short and long term, it appears that creatine supplementation improves the overall quality of training. This frequently results in gains in strength and performance of 5 to 15% over baseline levels. 

If you want to gain muscle mass, speed, and strength but are not supplementing with creatine, you miss some significant gains. 

Whey Protein 

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A significant amount of research has been conducted on the effectiveness of whey protein supplementation in terms of increasing strength and muscle mass. There is a substantial amount of evidence to suggest that whey protein can aid in the development of both strength and muscle mass in athletes. 

Whey protein is an excellent source of a wide variety of amino acids and additional nutrients that are beneficial to one's health. The use of whey protein in conjunction with resistance training has increased lean body mass and overall strength. It has also been shown to improve gut health. 

If you have difficulty meeting your daily protein requirements, you should seriously consider supplementing with whey protein. 

Caffeine

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Caffeine is currently the most effective pre-workout supplement available in terms of increasing energy, focus, and training capacity. Not only that, caffeine also increases aerobic capacity and improve strength during strenuous workout sessions. 

Several studies have demonstrated that taking caffeine before a workout can increase power output. However, it appears to be associated with improvements in sustaining power rather than improvements in 1 repetition maximums, which means that your 3x3 or 5x5 sets are more likely to improve when you consume caffeine. 

Caffeine supplementation has been shown to result in increases in aerobic capacity in some individuals. It implies that you will most likely have the physical energy to put in a few more minutes on that treadmill. 

Caffeine dosage varies widely from person to person. The amount of caffeine required to produce an effect is greatly influenced by your genetics and previous caffeine consumption. Therefore, the more you consume daily, the more you will need to consume overall to see any training benefit. 

Moreover, it appears that there is a saturation limit beyond which you will only receive an anti-fatigue benefit and will not experience any other side effects from increased caffeine intake. So please don't go overboard with it and try to have it in the first half of your day. 

Citrulline Malate

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Citrulline malate is a compound consisting of the amino acid L-citrulline bound to malic acid, a naturally occurring substance found in many fruits and is essential for cellular energy production. 

The body converts L-citrulline into L-arginine, which is an amino acid that is essential for growth. As a result, a gas called nitric oxide is produced in more significant quantities, which widens blood vessels and improves circulation, resulting in improved physical performance. 

Participants in one study who supplemented with L-citrulline could perform approximately 53 per cent more reps on the bench press than participants who took a placebo. Furthermore, the L-citrulline-treated group reported 40 per cent less muscle soreness than the control group. This is consistent with the findings of several other studies as well. Therefore, supplementing with Citrulline malate might be a great option to increase your strength and performance in the gym to gain lean muscle mass. 

Multivitamins

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Most people tend only to focus on their macronutrients intake and think that following a diet with good macros partitioning will be more than enough to build a good physique. But several other factors need to be highlighted. Focusing on your micronutrient's intake is one of them. Although required in smaller quantities by the body, micronutrients play several vital roles, including the absorption and assimilation of the macronutrients like proteins and carbs. This is why you need to have a good multivitamin like Maximult from Epicvita to cover all your essential vitamins and minerals needs for the day. 

The Bottom Line

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A combination of resistance training and a sufficient daily protein intake is the most effective method of achieving muscle growth. Also, including carbohydrates and healthy fats in your diet will also aid in recovery and allow you to maintain the high intensity required for muscle growth. 

And by incorporating the supplements listed in this article into your daily diet, you can increase your chances of gaining muscle and ensuring that all of your hard work in the gym pays off. 

References 

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1). https://doi.org/10.1186/1550-2783-9-33 

Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2014). The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Medicine, 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2 

Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0216-0

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