Over half of America sets New Year’s resolutions to be healthier. Nearly 60% set goals to exercise more, with 48% wanting to lose weight.
If you want to make the most of your workouts this year, consider these workout supplements. Adding these supplements to your routine can help you bulk up and achieve your healthy lifestyle goals. Bulk up with these supplements today!
Protein Supplements
In order to gain muscle, you need protein. Make sure you’re consuming more protein than what your body is breaking down during natural processes.
Unfortunately, many people fail to get the protein they need through protein-rich foods. You can use a pre-workout protein supplement before your workout to help your body synthesise muscle, but without protein, you’ll struggle to build muscle over time.
There are many different protein supplement options available, including:
- Whey
- Soy
- Casein
You might consider options that are isolated from hemp seeds, rice, or split peas (which are ideal for vegans). Some supplements isolate protein from eggs as well.
Adding additional protein to your routine through supplements will help you gain more muscle than you would by adding extra carbs to your diet.
If you’re already following a high-protein diet, however, protein supplements won’t necessarily increase muscle mass further. Results will vary based on the amount of protein you’re already consuming. The frequency and intensity of your workouts are variables to consider, too.
Creatine
Your body naturally produces creatine. It’s a molecule that provides energy to your tissues and muscles. Adding a dietary supplement that contains creatine to your routine could help you bulk up. It works by affecting your muscle cells and exercise performance.
Over time, creatine could help improve your muscle strength and increase muscle gain.
Improving your strength will help you perform better during workouts. You’ll have an easier time gaining muscle mass over time. Your metabolic rate will improve, too.
Adding creatine to your routine will also increase the water content within your muscles. The muscle cells will swell slightly. They’ll produce the signals necessary for muscle growth.
Using this supplement can help boost muscle growth hormones like IGF-1 as well.
In fact, creatine might decrease the breakdown of proteins in your muscles. If you want to increase your muscle mass this year, you need creatine. You can discover other muscle-building supplements here.
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BCAAs
BCAAs (branched-chain amino acids) include three amino acids:
- Isoleucine
- Valine
- Leucine
These three amino acids are found in protein sources. For example, they’re abundant in fish, dairy, eggs, meat, and poultry. Your body needs BCAAs for muscle growth.
If you’re following a vegan or vegetarian diet, you may not get enough BCAAs from the foods you eat. Consider BCAA supplementation instead.
Taking BCAAs as a supplement could help reduce muscle loss while improving muscle gain. If you’re following a weight loss program, however, it might not preserve lean body mass.
The people who benefit most from taking BCAA supplements are individuals who don’t get high-quality protein from their diets.
Beta-alanine
Beta-alanine is an amino acid. It can help improve your athletic performance by reducing fatigue. Otherwise, you could struggle to accomplish your healthy lifestyle goals if you’re too exhausted to complete your workouts. Beta-alanine could help boost your muscle mass if you’re exercising regularly.
However, we still need more research to fully understand the potential benefits of taking this supplement.
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Beta-hydroxy Beta-methylbutyrate
Your body naturally produces beta-hydroxy beta-methylbutyrate (HMB). It’s a byproduct after your body processes leucine. HMB could help your body experience beneficial results from leucine and protein. It plays a vital role in reducing the breakdown of your muscle proteins.
If your body isn’t producing enough HMB naturally, consider adding a supplement to your routine. These types of supplements can benefit your muscle growth. It could improve gains in lean body mass if you’re weight training.
Vitamin A
Vitamin A is responsible for strengthening muscles, bones, and your immune system. If you’re not getting enough vitamin A, you won’t perform your best at the gym.
Some conditions, including gastrointestinal disorders and cystic fibrosis, can reduce nutrient absorption. It’s possible you’re not getting enough vitamin A from your diet. Consider looking into supplement options that contain vitamin A to avoid a deficiency.
Iron
Your body uses oxygen when you complete weight training exercises. Oxygen is responsible for helping your body create hemoglobin. Hemoglobin transports oxygen from your lungs to the rest of your body.
Taking an iron supplement can help boost your energy levels. It also keeps your muscles pumped. If you don’t get a lot of iron from red meat or leafy greens, consider taking an iron supplement.
Vitamin D
You could experience muscle weakness or cramps with a vitamin D deficiency. Maintaining healthy vitamin D levels could ensure stronger muscles.
If you’re not getting vitamin D from food sources (like salmon and eggs), add a vitamin D supplement to your routine. Otherwise, step outside! Don’t forget to put on sunscreen first.
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Calcium
Though calcium has a reputation for strengthening our bones, it also benefits muscle growth. For example, it plays a role in:
- Regulating blood pressure
- Keeping blood vessels in good shape
- Supporting muscle movement
If you’re not getting enough calcium from your diet, add a calcium supplement to your routine. Look into protein powders that are rich in calcium, too.
Add These Workout Supplements to Your Routine
Make sure your body is getting the workout supplements it needs. Without these supplement options, your muscles could break down. Instead, accomplish your workout goals and experience muscle growth! Add these supplement options to your routine today.
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