The short answer is no, you don’t need to take supplements to gain muscle. However, they can certainly help you to reach your goals faster and more effectively. There are a lot of different supplements in the market, and it can be hard to know which ones are worth taking and which ones are a waste of money. In this article, we’ll go over some of the most popular and effective supplements for gaining muscle, so you can make an informed decision about whether or not to take them. We generally take supplements for nutrients that we don’t get from our diet, but they shouldn’t be a replacement for a healthy diet and lifestyle.
The different types of supplements
When it comes to supplements, there are a few different types that you can take. The most common type of supplements are:
Protein powder Protein powders come in many different flavours and can be mixed with water or milk. They help to build muscle and can be taken before or after workouts. The market is full of protein supplements, but some of the most popular are soy protein, whey, and casein.
Researchers showed some extra protein can cause you slightly more muscle gain than adding extra carbs. You won’t increase your muscles if your intake of protein is very high whereas following a high protein diet then what should be an ideal consumption? If you are an active individual, taking 0.6-0.9 (g) per pound or 1.4-2.0 g per kilogram of body weight may be best, or always go to a health expert to get a better result.
Weight Gainer provides calories and protein to gain muscle, it’s suggested when you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food. It’s never fruitful for lean mass muscle but can help you to gain some muscle.
Beta-alanine is an amino acid that reduces fatigue and may improve exercise performance, and a 2011 study showed that taking 4 g of beta-alanine per day for 8 weeks increased lean body mass.
Creatine is another popular supplement that is often taken by bodybuilders and athletes. Creatine helps to increase muscle mass and strength. It also levels up water content in your muscle cells to produce signals for muscle growth and increases IGF-1 hormones which are responsible for muscle growth. It can be taken in powder form or as capsules.
Fish oil supplements are also becoming increasingly popular. Fish oil contains omega-3 fatty acids which have many health benefits, including reducing inflammation and heart disease risk. Fish oil supplements are available in liquid or capsule form.
Another type of supplement is a pre-workout. Pre-workouts contain ingredients like caffeine and amino acids that help to give you a boost of energy before your workout. This can help you to push yourself harder and get better results from your workout.
Pros and cons of taking supplements
Every coin has two sides and we as mindful people can’t ignore either side but understand and choose what is better for us.
Pros of taking supplements
1. Can enhance physical performance: It can help your weight training process and also delay fatigue, so taking pre and post-workout can give the result of muscle building in a very fine and quick way.
2. Preventing disease: We catch unwanted diseases when we are lacking in any important nutrients. It can be Vitamin D, C, or omega-3, and fatty acids for that matter, but because of dietary supplements, you can provide all the nutrients to your body.
3. Supplements for poor diet habits: On rush full days we end up compromising on our healthy and balanced diet but dietary supplements can go with your busy schedule and provide healthy nutrition.
Cons of taking supplements
1. Supplements don’t support satiety: Nothing can substitute the food that you eat and one must never underestimate the power of real and natural food in accurate proportion. Food only can make you feel satisfied and naturally healthy from within but taking supplements takes the vibe and makes you addicted to short-term nutrients.
2. Overdose is dangerous: Taking too many supplements may cause you to increase the toxicity in your body even taking too many calcium supplements may cause you hypercalcemia or stones, and to digest it needs strong immune but some are unable to absorb due to the low capacity of the intestine and end up suffering from diarrhea.
3. Supplements are artificial nutrients: In no way can replace nutrition. They have many side effects such as damaged liver, dizziness, nausea, and headaches, even taking supplements regularly can lessen the power of your immune system.
To decide whether or not supplements are right for you, it’s important to consider your goals, budget, and lifestyle. If you’re looking to gain muscle mass or improve your athletic performance, then supplements may be worth considering. However, if you’re trying to lose weight or simply maintain your health, then a healthy diet and regular exercise may be all you need.
In conclusion, it’s important to remember that supplements are not necessary for gaining muscle. A proper diet and consistent exercise regimen can be just as effective when it comes to bodybuilding. However, if you decide to take supplements, make sure they are from a reputable source.
