There is no one-size-fits-all answer to the question of the best supplements for strength and size, as the efficacy of different supplements can vary depending on individual factors such as age, diet, exercise regime, and health status. However, here are some popular supplements that are commonly used for strength and muscle building:
Creatine: The most studied supplement out there, creatine is a naturally occurring substance in the body that is involved in energy metabolism. Supplementation with creatine has been shown to increase strength and muscle mass, improved memory, mood, the list goes on. I'd recommend taking 5g a day post-workout as the body is able to absorb nutrients better in comparison to pre-workout for 90 days and then cycle off it for about 2-3 months.
Protein powders: Protein is an essential nutrient for building and repairing muscle tissue. Protein powders, such as whey or casein, are a convenient way to increase your daily protein intake. I personally recommend Whey Protein Isolate as it is a pure form of protein and allows your body to absorb the nutrients a lot quicker
Beta-Alanine: Beta-Alanine is a non-essential amino acid that has been shown to improve exercise performance and increase muscle mass. This supplement has shown it can help improve power output, increased muscle mass, endurance and strength. It is important to note that individuals who take Beta-Alanine or pre-workout experience a tingling sensation over the body. This is what is known as paresthesia and it is completely harmless.
Nitric Oxide (NO) boosters: Nitric oxide is a gas that dilates blood vessels and increases blood flow. NO boosters, such as citrulline malate, can improve exercise performance and increase muscle pump. However, there is limited research surrounding L-Arginine so I personally cannot recommend taking Arginine at this time.
Vitamin D3 & Omega-3 Fish oils: Supports muscle function: Vitamin D is essential for proper muscle function, and a deficiency in vitamin D has been linked to muscle weakness and a decrease in muscle mass. Increases testosterone levels: Vitamin D has been shown to increase testosterone levels, which is important for muscle growth and strength. Boosts immune function: Vitamin D helps to support the immune system, which can help to reduce the risk of infections and illnesses that can interfere with training and performance. Omega-3 Fish Oils supports joint health, have anti-inflammatory effects meaning they can help to reduce joint pain and support joint health. It enhances muscle recovery allowing you to train harder and more frequently.
It is important to note that while supplements can be helpful, they should not be used as a replacement for a balanced diet and regular exercise. It is also important to consult with a healthcare professional before starting any new supplement regimen, as some supplements can interact with medications or have side effects.
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