If you’re going to gym regularly , you would likely want to be sure you’re getting the best out of it.
The most important benefit of going gym and doing exercise regularly is to gain muscle and strength.
Having a healthy body with good muscle structure allows your best during every day gym workout.
THE MAIN CRITERIAS TO MAINTAIN MUSCLE GAIN
- Calories intake must be more than calories burn during exercise.
- Intake more protein than amount of protein your body lose during workout.
- Doing exercises that challenge the threshold level of your muscle.
Yes it is surely possible to meet all these criteria mentioned above without taking any kind of dietary supplements, but this don’t mean that taking supplements will not help you rather taking certain supplements will boost up the muscle gaining process of your body and help you to meet your goals.
The best 3 supplements will surely help you to gain more muscle beside you workout programs .
WHAT IS CREATINE?
It is a natural substance or supplement which is being produced by our body naturally in organs like liver, kidney and pancreas.
HOW IT FUNCTION?
It promotes the production of ATP cells in body.
As we all know that ATP is the main source of energy. In short we can say that more creatine means more ATP and more ATP means more energy hence it can be conclude that creatine improve the overall performance of your body.
SOURCE OF CREATINE?
We can get natural creatine from fish , chicken and other nonveg items and there are also several artificial source of creatine available in the market for those who can’t take it naturally or want to increase the intake for more strength.
- Creatine helps to improve lean muscle mass by holding extra water in your muscle due to which muscle volume gets bigger.
- In long term, creatine helps to improve strength which enhance your weight lifting capacity in the gym.
- Creatine also improve brain functioning like clarity of thought and mental focus and it also regulates blood sugar.
BEST FORM OF CREATINE?
Normally , there are many fancy forms of creatine available in the market like
- Micronized creatine
- Creatine ethyl ester
- Creatine monohydrate
- Creatine nitrate
- Buffered creatine
- Creatine HCL
But from these several forms , creatine monohydrate is best and preferable form to use because it absorb about 99% in the body and it is also cheaper and easily available in the market.
HOW AND WHEN TO TAKE?
|HOW TO TAKE||3g-5g per day right from starting.||20gm of creatine for initial 6 days and then maintain 3gm-5gm per day.|
|WHEN||Best result when taken post worout.||In the initial 6 days take it in 3-4 divided doses during the day.|
NOTE : There is no side effect of using creatine because it is all natural even creatine is the safest supplements to use.
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HMB is a metabolite of the amino acid L-Leucine which do play a very important role in both muscle growth and muscle sparing.
It is also known as Beta-hydroxy beta-methylbutyrate , it is a molecule produced by the body when the amino acid leucine is processed by the metabolic system.
HMB claimed to be a powerful anti-catabolic supplement and effective muscle builder as well.
It’s decrease the rate of muscle breakdown in the body as well as play an important role in stimulating protein synthesis.
Yes ,HMB is also produced by our body naturally but as a supplement allows for higher levels and also benefit your muscle growth.
HOW AND WHEN TO TAKE HMB?
3g-5g per day in divided doses for 2-3 weeks.
It should be taken pre workout.
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3. BRANCHED-CHAIN AMINO ACIDS
Branched chain amino acid contain three main individual amino acids that is leucine, isoleusine and valine.
(BCAAs) are generally found in all protein sources, mainly non-veg sources of protein like meat, poultry, eggs , dairy and fish.
It is essential for muscle growth and it make upto 14% of the aminoacid in the muscle .
We get BCAAs from natural sources every day but it is necessary to take BCAAs as supplement for an effective and efficient muscle growth.
BCAAs is controversial supplement because till now researchers don’t get the actual rate of it’s efficiency in human body .
HOW AND WHEN TO TAKE BCAAs?
It is recommended to take BCCAs at pre and post workout on a margin of 3-10g daily.
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