We all have a certain fitness goal we would like to achieve. If your goal is to build muscles and body mass, just a meal plan and lifting weights will not cover all the energy your body needs to get there.

For better performance, accelerated fat loss and muscle building, supplements are the answer! Think of it in terms of a video game: Supplements are like the power-ups that made the Mario brothers grow twice their size. They help in effectiveness of your fitness routine and give you more strength to hit your goal faster.

Here are the five most common supplements that are used and how they contribute to a workout:

 

1. Whey Protein

It is most crucial for pushing protein synthesis and has milk protein that has high level of amino acids. It digests food faster and starts building muscles. It contains small peptides which are small proteins that help increase blood flow to the muscles.
Best bet – 30 mins before workout have 20g and 40g within an hour after training.

 

2. Creatine

This helps you gain 5 kgs of body weight and increases strength too. You’ll notice that your energy level has comparatively risen as well – allowing you to do more reps with weights .

Best bet – 5g before workout

 

3. L-Glutamine

Want to improve your immune system? Reduce muscle recovery and soreness? Glutamine comes to the rescue! When other tissues need this supplement; they will often leach this amino from muscle stores, so supplementing it makes sense.

Best bet – Take 5g, 3-4 times a day so the body has a constant supply

 

4. Omega – 3 Fish Oil

Fish Oil has several benefits for both muscle gain and weight loss and studies say that has the most scientifically proven health benefits than any other supplement. It provides the perfect balance of omega-3 fats and unsaturated fatty acids in the purest and most concentrated way possible.

 

Reference:

https://www.bodybuilding.com/fun/top-5-supps-for-faster-muscle-gain.htm

http://www.intense-workout.com/supplements.html

https://www.bodybuilding.com/fun/explosive-growth-your-summer-supplement-strategy.htm