The Best Supplements: Top 3 For Muscle Building
First: Workout supplements are not necessary, but the right ones can help you achieve your fitness goals.
In my opinion, most are a complete waste of money. They either do absolutely nothing, or do so little that you don’t even notice a difference
That said, some do have good scientific evidence of effectiveness, and do noticeably impact your ability to lift, run, build muscle, and lose fat.
In this article, I’m going to discuss the ones I feel are most useful and why, as well as how to take them for maximum effectiveness. These are the workout supplements I use and recommend:
How to Take Whey Protein
You can take whey protein whenever you’d like. There’s no “wrong” way to take it, really, but you should keep two things in mind:
Get the majority of your protein from food
70-75% of my daily protein is from food, mainly because food is much more fulfilling and satisfying. Whole food protein, or whole food over-all, is far more filling than liquid calories. So, if you’re concerned with achieving and maintaining a low body fat, then you want to structure your diet in a way that makes it super easy to stay full.
Protein Powders will not burn fat
I often get asked which protein powder is best for losing weight and my answer is, “well, those things aren’t connected at all”.
Weight loss requires compliance to a proper meal plan, which can include a lot or a little protein powder.
Now this doesn’t mean protein powder can’t assist in a fat loss meal strategy.
You can replace a candy bar with a protein shake for instance. This is less fat, less carbs, and less calories- hence, fat loss.
I also believe protein powder is good for travelling on the go, when you do not have time to stop and enjoy food. It’s great to have some handy when you’re out and about, and nothing healthy or macro-friendly is around.
I also think it is good to use if time is short, and you need a fast meal before you take off.
Another way to use it is “strategically prepping” for holiday events or gatherings where there is going to be a lot of fats and carbs. I will cover this in another article.
How much should I take?
Here’s the reality, the research shows that the maximum amount of protein required to support muscle growth is 0.82g per pound of bodyweight.
This all depends on numerous things
- How much muscle you have.
An individual with more lean muscle mass is going to need more protein, than another individual with little muscle mass.
- How active are you?
The more you exercise, the more protein your body needs.
What’s the best whey protein?
Whey concentrate is the least processed, cheapest, and contains fat and lactose, 35 – 80% protein by weight.
hydrolyzate Whey- improved digestion, free of food allergies from milk, predigested, easily absorbed – typically the most expensive.
Whey isolate- removed fat, removed lactose, and more expensive than whey concentrate isolates are 90%+ protein by weight.
I recommend 100% pure whey protein isolate for a few reasons. I find it easier on digestion, and I enjoy the removed fat. This way you can add fat and carbs for shakes.
To me, creatine is one of the BEST supplement’s you can take, hands down.
How to take Creatine
There is no need to overcomplicate this process. You will find articles that state, “best taken with X amount of carbs!” or for best results, start with a “loading phase.”
All you need to remember is, take one serving a day of 5g with a glass of water.
Best Kind of Creatine
The most common and researched form of creatine is monohydrate. From my own experience, monohydrate is the best and least expensive of creatines on the market.
There is no need for all the bells and whistles, cut with today’s creatine powders. The basics work for a reason.
Branched-chain amino acids, or BCAAs for short, are a group of three essential amino acids (amino acids that your body must get from your diet):
BCAAs are one of the most overrated supplements you can buy. So, as long as you eat enough protein every day, and have some before a workout, you don’t need to supplement with BCAAs.
Though, I will admit, BCAAs do have a good use, and that’s for mitigating the increased muscle breakdown, that occurs with fasted training.
During a fasted state of training, I find having BCAAS before or during my workouts help with fatigue and retaining lean muscle.
If you eat a substantial amount of wide variety, of nutritious foods every day, you may be getting everything you need, in the way of vitamins and minerals. But many people are not, and supplementation can help provide what’s missing.
A good multivitamin should contain other substances, known to improve health and performance that are difficult or basically impossible to get, in adequate amounts through diet alone.
Don’t look for a brand with fillers or fancy sprinkle blends, search for real minerals and vitamins.
Obviously, there are other great supplements out there for your particular goals.
These are just my top supplements, if I had a limited choice to make, and the ones I find most important.
Where to get supplements?
There are many options out there and it can be over overwhelming. Look for long trusted brands that have been around for years. Avoid powders with fillers and other impurities.
Two great sources for supplements, that have been around for years and researched that I personally use is myprotein.com and
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