Have you found it hard in the past to put on size? No matter how hard you train your biceps and chest they just don't get bigger? By following the supplement recommendations below and having a good training program you will get the results and those few kilograms you're after.
How do I know what Supplements I should be taking? When you first look at all the supplements available on AchieveSupplements.com it can be quite overwhelming. What is the correct supplement to take? How much should I be taking? What will it do for me? Whether you’re a beginner just starting off at the gym, a lady wanting to get more protein in her diet, or a serious bodybuilder or gym junkie we can help.
If you want to lose weight, maintain your current size or build new muscle, this guide will help you pick the right supplementation to achieve your goals.
What is supplementation and do I need it? Supplementation are tools to help you increase your muscle building potential, help you lose weight and recover faster. You don’t necessarily need supplements to gain muscle or lose weight however they definitely help you build muscle a lot quicker.
I’m a beginner at the gym, what should I start with? For anyone who has just started at the gym doing strength training or anyone considering taking supplements most people will start off with a Multi-Vitamin, Protein and Creatine.
There are a lot of different types of supplements on the market that make your muscles grow, recover quicker and rebuild faster. Below is a list of the top supplements that people use to produce the best results:
How do I know which supplement to take to help with the muscle building process and recover faster? I'll start by explaining all of the supplements listed above so you'll have a better understanding of how they work and why you might need them.
The basic building block of muscle is Amino Acids. Protein is made of Amino Acids and is an essential ingredient for building muscle. Without protein you cannot build muscle! For the average person who wants to build muscle you should have between 1-2 grams of protein per kilogram of bodyweight each day. A convenient form of high quality protein can be found in protein powders, bars and shakes and all with mouth watering flavours. Gone are the days when protein powder use to taste discusting when mixed with your favourite milk, juice or water, nowadays protein powders have undergone a massive overhaul to make them taste great. It’s hard to think that some of the protein powders are good for you when they taste just like a chocolate milkshake!
With all the different types of protein, which kind is best? A few of the different types of protein are Whey, Soy, Egg, Casein, Blends, Low Carb and Weight Gainers. Depending on how and when you plan on using protein and your goals will determine the right protein to use.
Whey Protein is digested very quickly in about 30 minutes and this makes Whey Protein the best protein for post-workout supplementation because that’s the time when your body needs protein the most. Click here to view all Whey Protein products! Casein Protein is digested very slowly over 2-7 hours and is the best protein to take before bed because while you’re sleeping this is the longest time your body goes without protein. Click here to view all Casein Protein products! Egg Protein (Albumen) is a good anytime protein to provide a good sustained release of amino acids to the body as it digests at a medium pace between 1.5-3 hours. Click here to view all the products containing Egg Protein! Soy Protein is the only complete protein source derived from plants and will be every vegetarian’s best friend. Although the absorption of Soy Protein is not as effective compared with Egg Protein, Soy Protein is a great overall protein that has many benefits for women. Click here to view all Soy Protein products! Blends are a mix of the different types of protein that offer different rates of digestion and absorption. Blends are a combination of Whey, Soy, Egg or Casein. Blends are great as you can take them anytime to get quick, medium and prolonged rates of protein absorption. Click here to view all Blends! Low Carb protein and bars are good for anyone dieting, trying to lose weight or anyone wanting to maintain their current weight. Click here to view all Low Carb Protein Powders! Weight Gainers are great for anyone wanting to bulk up and put on more muscle. Weight gainers are high calorie protein products for anyone who is having trouble gaining weight and muscle. When choosing a weight gainer, chose one that is high in complex carbohydrates and lower in the simple sugars. Click here to view all Weight Gainers!
Whey Protein is digested very quickly in about 30 minutes and this makes Whey Protein the best protein for post-workout supplementation because that’s the time when your body needs protein the most. Click here to view all Whey Protein products!
Casein Protein is digested very slowly over 2-7 hours and is the best protein to take before bed because while you’re sleeping this is the longest time your body goes without protein. Click here to view all Casein Protein products!
Egg Protein (Albumen) is a good anytime protein to provide a good sustained release of amino acids to the body as it digests at a medium pace between 1.5-3 hours. Click here to view all the products containing Egg Protein!
Soy Protein is the only complete protein source derived from plants and will be every vegetarian’s best friend. Although the absorption of Soy Protein is not as effective compared with Egg Protein, Soy Protein is a great overall protein that has many benefits for women. Click here to view all Soy Protein products!
Blends are a mix of the different types of protein that offer different rates of digestion and absorption. Blends are a combination of Whey, Soy, Egg or Casein. Blends are great as you can take them anytime to get quick, medium and prolonged rates of protein absorption. Click here to view all Blends!
Low Carb protein and bars are good for anyone dieting, trying to lose weight or anyone wanting to maintain their current weight. Click here to view all Low Carb Protein Powders!
Weight Gainers are great for anyone wanting to bulk up and put on more muscle. Weight gainers are high calorie protein products for anyone who is having trouble gaining weight and muscle. When choosing a weight gainer, chose one that is high in complex carbohydrates and lower in the simple sugars. Click here to view all Weight Gainers!
Creatine naturally occurs in your body and is safe and effective for everyone to take. Creatine increases ATP availability so you can lift more weight while performing more reps. ATP is the main energy source that muscles use for power and by taking Creatine you will increase muscle mass!
For the best results while using Creatine, take it for 4 weeks then have 1 to 2 weeks off. This process is called cycling. For the first week of Creatine use I would suggest loading the Creatine by taking 5-6 times the recommended dose each day then after the first week revert to the recommended dosage. Creatine should be taken post-workout and mixed with a non-acidic drink.
Being the most abundant amino acid found in muscle tissue, L-Glutamine helps to prevent muscle wasting and improves recovery. L-Glutamine has also been found to be beneficial in treating stress and boosting the immune system. L-Glutamine aids in recovery which means the quicker you recover the quicker you can be back at the gym.
L-Glutamine is safe to take all year round and should be taken pre-workout if you are also taking Creatine because both of these products compete for receptors to be absorbed. You should take L-Glutamine pre-workout and Creatine post-workout.
When undergoing high intensity workouts or endurance exercise, one of the most forgotten supplements is the multi-vitamin. Multi-vitamins allow you to support your physical performance while also maintaining your health and well-being. They allow you to support your muscle tone and development while maintaining a healthy immune system in times of stress and physical exhaustion.
Many people don’t consume enough of the essential vitamins and minerals in their diet for normal, everyday function. By throwing into the mix the high intensity workouts, the results from your workouts will really be inhibited.
Whether you are a bodybuilder, professional athlete or a novice in the exercise arena, a good multi-vitamin is essential to maintain your health and well-being while also increasing the results seen from your hard work in the gym. Consider one of the following multi-vitamins found below.
Testosterone is one of the more widely recognised hormones associated to males. This anabolic hormone has many different uses including the enhancement of muscle mass, strength and endurance. It has also been known to increase the libido, improving immune function and reduce osteoporosis. An increase in testosterone in humans has been shown to increase the size of the muscle fibres while repairing the fibres faster following a workout.
HMB is relatively new to the supplementation circuit and is becoming increasingly popular. HMB is a metabolite of the branch chain amino acid, Leucine. HMB aids protein synthesis and enables the muscles to recover faster and helps to reduce muscle tissue breakdown. If you are going to increase your weight training, you really want to reduce the amount of muscle tissue breakdown (catabolism).
ZMA is a combination of Zinc, Magnesium and Vitamin B6. Research shows that most people in everyday life are already deficient in these two minerals. When placing your body under a high amount of exercise, the Zinc and magnesium levels are reduced even further. These deficiencies result in reduced hormones levels and a significant reduction in strength and power.
As most people know, Amino Acids are the building blocks of protein. The 20 Amino Acids are broken into essential and non-essential Amino Acids. The 10 essential Amino Acids need to be supplemented as the body does not generate these on their own, resulting in loss of the body’s protein, including muscle. By supplementing these essential Amino Acids with weight training, your body is able to repair, develop and even grow muscle tissue.
Branch Chain Amino Acids (BCAA) consists of the three essential Amino Acids; Leucine, Isoleucine and Valine. These essential Amino Acids together make up 1/3 of the skeletal muscle in the human body. These three Amino Acids play an important part in the synthesis of protein in the human body.
By supplementing with Amino Acids, you are to be sure that your results will improve.
Have you read the complete Amino Acid Guide? Click here to read!
