Do you need to take supplements ?: You can’t deny the fact that you haven’t heard words like these before (powder, steroids, injection, supplements) in the gym.
for me as a certified personal trainer I go through from these things with every second client, they keep asking me about this “which protein should buy” “suggest me a good supplement”
“can i gain muscle size without taking creatine supplement” and many more questions like this.
Here are some very popular supplements and their natural alternatives covered in this article below.
Most popular supplements:
1. Whey protein– do you need to take supplements
“If there is no whey protein in your diet you won’t build muscle” I’m sure you’ve heard this in your gym at any point of time.
First of all, you need to understand protein repairs and build muscle in the body. And every human body requires enough protein.
But If you’re into a serious goal, your requirement of protein is higher than an average person. Let’s talk about whey protein supplement.
an average whey protein scoop will cost you around 80 to 120 rupees, in which a scoop of 25 to 30 grams you will get 20 to 25 grams of protein.
Yes, researches have proved that it absorbs faster but you need to understand digestive enzymes helps us to absorb and digest nutrients.
you can’t trust anyone and there are lots of fake products and people who are selling to you such shit inside the jar.
You can gain strength or size as well from natural protein sources.
But if you don’t have time to cook or purchase natural things you can go for whey protein supplements.
but for beginners who just entered into the gym and they’re not working out without taking whey protein, that’s totally rubbish.
I’m not saying that you shouldn’t go for whey protein if you’re a beginner. It’s just about you’ve just started your workout and changes will happen in your body.
Give some time to your body to adapt to the changes. don’t just go for whey protein supplements blindly rather focus on natural diet first.
and after some time you can add whey protein in your diet if you cannot fulfil the requirement of protein in your body
with natural sources like chicken, fish, eggs, milk, curd, cheese, soy products(tofu, soy chunks, soy milk, soybeans) etc.
Very popular in the fitness industry. Commonly used by fitness enthusiasts. But there is a misconception that It will prevent you from fatigue during the workout and you know what it’s just a myth.
You need to understand it. it contains mainly three amino acids which are valine, leucine, isoleucine.
And their work prevents your muscle to go into a catabolic state and that occurs when individual trains more than 1.5 hours in a single go.
You can easily get enough bcca from your natural diet like milk, eggs, soy products, legumes etc.
In case if you train your body more than one and half hour then you can add BCAA supplement.
but that is not advised to train more than 1 hour if you’re not a competitive athlete or into a serious goal in the specific time period.
3. Glutamine– do you need to take supplements
There are 20 amino acids and 11 of them are non essential, Glutamine is one of them.
it means our body itself made this amino acid on its own. you don’t need to take extra from outside.
for example, you own a car but you still book a cab for yourself to travel.
so stop wasting money on these supplements. this supplement is sold in the market with the tagline that it boosts recovery, let me tell u one dark secret proper sleep and meal on time can save ur money.
And it’s scientifically proven that there is no magic in Glutamine supplements. So save your hard-earned money and invest wisely.
First of all let me explain to you what creatine play role in our body,
It is stored in our muscles naturally and provides explosive energy for short bursts of an all-out effort for about 5 to 10 seconds.
there is a misconception regarding creatine that it is useful for bodybuilding.
let me update with the latest research best results in hypertrophy can be achieved by adding 70% -85% intensity of 1 RM(one rep max) in your workout sets.
Let’s talk about from where you can get the creatine, so you can easily get enough creatine if you eat fish or red meat on a regular basis.
You can also go for creatine supplement if you want to store the extra amount of creatine in your muscles and it can help indirectly in your gains and power.
Those runners ( not sprinters) or swimmers sometimes who use this supplements.
my sincere advice to them is creatine supplementation won’t help you to improve your performance so stop wasting your money until or unless you work for short term bouts.
5. Omega 3-6-9
Fatty acids which are useful and helpful for our heart, brain, eyes and the other parts as well.
it helps the heart to lower down the LDL which is low-density lipoprotein also known as bad cholesterol.
There are lots of other advantages of consuming omega 3-6-9.
You can consume these fatty acids by adding walnuts, peanuts, olive oil, almonds and flax seeds in your diet.
You can also add omega 3-6-9 in your diet through supplements like fish oil, flaxseed oil etc. But that is not necessary,
I’m sure all of you aware of what is vitamin and minerals. These are micro-nutrient substances and essential for our body.
Everyday our body produces hair, nails, skin, and without vitamin and minerals, it’s impossible.
Our body needs vitamins and minerals to heal wounds, boost the immune system, and other hundreds of works.
If you add fruits, veggies, whole grains, dairy products and meat products in your diet you can easily reach daily requirement of vitamin and minerals
but if you cannot then you should supplement multivitamin and multi-minerals in your diet.
7. Testosterone booster
The favourite topic of yours how to boost testosterone to build muscle and lose fat.
you should know this thing about yourself that do you even need it or not ,
first, you should go to a doctor and check up yourself and if your testosterone levels are low it means they’re below the normal range so it will affect your sexual life, infertility poor libido profiles, and of course your gains.
erectile dysfunction may occur as a sign of poor testosterone levels ,
studies have been proved that adding testosterone boosters in sports performance have all failed to find benefits. But it can help you in improving your sex life and libido profile.
Don’t get confused we’re not talking about steroid here. You can go for natural herbs like ashwagandha, Tribulus Terrestris, shilajit it can help you indirectly.
If you want to boost your testosterone level here are some suggestions below:
- Lift weights
- Add good fat in your diet
- Minimize the stress
- Take good sleep
- Stay away from bad habits like drinking, smoking, etc.
Credit: Raghav Awasthi