What Supplements Should I Use to Build Muscle?
There's a huge amount of products and supplements out there but what should you be using.. if anything?
The first thing to consider is the fact there is no 'magic pill'.. these supplements won't do the work for you but depending on your goals, they can definitely help when used correctly.
WHEY PROTEIN ISOLATE
Protein is a fundamental component of any muscle-building protocol. Without adequate protein, our muscles won’t have the building blocks they need to get bigger and stronger. Supplementing with a protein powder can help keep your protein levels high as well as being used as a snack between meals or after a workout.
Whey protein isolate is one of the purest and highest quality whey products out there, meaning you'll get all the muscle-building benefits without the bloating or fat gain associated with some other protein products.
We recommend 1 scoop of whey isolate with water after a workout to provide the right nutrients for your muscles to recover quickly and without compromise.
WAXY MAIZE STARCH
The second most important aspect for building strength and size is post-workout carbohydrate intake. During our workout, we've used up our stores of carbohydrates (glycogen converted into blood sugar). Basically, we've used up all the fuel in the tank, so now we need to refill it! Carbs help your muscles recover as well as reducing muscle wastage over time meaning that you can build and maintain muscle more effectively.
Waxy Maize Starch is a fast-digesting form of carbohydrate aimed at replenishing the glycogen in your muscles. Without carbs, our muscles cannot fully recover or reach their full potential. We recommend 1 scoop of Waxy Maize Starch in with your protein powder and water straight after your workouts.
The last supplement to talk about is Creatine! You've probably heard all about creatine and its benefits already, but still, lots of people don't know how or why to use it.
Creatine is a natural compound found in red meat and fish which our body uses to produce energy at a point when the total energy required exceeds the capacity of the other energy systems (aerobic and anaerobic).
Basically, we need to use the energy supplied by creatine in short and intense bursts after the anaerobic system has reached its limit. Think about the last 2-3 reps of a heavy squat or bench press, that's where creatine works. So if you're not pushing yourself to lift the extra 2 or 3 reps at the end of a set then you're not getting the full benefit of creatine. We recommend adding 3-5g of Creatine Monohydrate to your post-workout shake to replenish your creatine stores, ready for your next workout.
For those of you looking to build muscle and strength, we recommend all 3 of the products above to help you build and maintain. If you're looking to lose fat and maintain muscle mass we recommend sticking with the protein powder without the carbs or creatine.
We'd love to answer further questions on what supplements you should be using so if you're still in the dark then don't hesitate to message us to ask!
As always, for the residents of Brighton, Hove & Portslade, we'd love to invite you in for your first session absolutely free of charge!