It’s crucial to prioritize a healthy and balanced diet alongside training if you want to achieve lasting results. Given our fast-paced lifestyles, maintaining a clean diet can be challenging, which is where supplements can be helpful. Below, we’ve outlined the top 5 supplements to begin your fitness journey:
#1 Whey Protein:
Whey protein is essential for building muscle and is quickly absorbed by the body, making it ideal for post-workout recovery. Depending on the intensity of your workouts, you should increase your protein intake accordingly. The NHS recommends adults to consume around 0.75 grams per kilogram of body weight. If you’re looking to build muscle, aim for around 1.4 grams of protein per kilogram of body weight.
#3 BCAA:
Branched-chain amino acids (BCAAs) are essential for maintaining muscle mass and preventing muscle breakdown. You can take BCAAs pre, intra, or post-workout, or sip on them throughout the day.
#2 Creatine:
Creatine helps increase muscle size, overall strength, and energy levels. If you can’t get enough creatine through your diet, consider taking a supplement. It can be taken pre or post-workout and is available in both powder and capsule form. For optimal results, take 5g of creatine per day after a loading week of taking 20g a day.
#4 Pre-Workouts:
A good pre-workout drink can provide a rush of energy and focus, especially on busy days when motivation is low. It’s high in caffeine and can significantly enhance your performance in the gym.
#5 Casein:
Casein protein is a slow-releasing protein, making it an ideal source of protein before bed to prevent muscle breakdown while you sleep. If you’re training regularly, this can help preserve the gains you’ve worked hard for.
What is PCT? PCT stands for post-cycle therapy. When you stop a cycle, your body gradually adjusts to the absence. Depending on the length and intensity of dosage, your body can either bounce back quickly or it may take time for you to recover. This is where PCT comes in. PCT or
Many people aim to increase their strength, which is a common goal for gym-goers. To achieve this, it’s important to consume nutrition-dense foods high in protein to fuel the body and support muscle growth. Proper nutrition, accounting for about 70% of success, is crucial alongside effective training, which contributes only
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