20:17
Nowadays, it would be impossible to teach somebody how to build muscle more effectively without touching upon the subject of supplements. Learning how to decipher which supplements to take to suit your goals can be a valuable asset in helping you to achieve your fitness goals.
While the huge advancements we have made in nutrition and sports science are a great advantage for our generation to have on our side in our quest to build better bodies, the sad fact of the matter is most people find this to be a disadvantage. They find this because it presents them with a situation where there is simply too much information.
One of the most common reasons people quit on themselves when they are trying to lose weight or build a more muscular physique is contradicting information. You've probably known somebody in your life who tends to turn something like fitness into rocket science, over complicating it to a point where you don't know where to even begin. The wealth of information we have at our fingertips in today's society is meant to be an advantage, but it often becomes a disadvantage to many people.
Yet despite the great strides forward we've made in science and training, the basic principles remain almost exactly the same as they were 20-30 years ago.
It is very easy to see why so many gym users get lost in the world of bodybuilding supplements. It's a billion dollar business, so you are going to find that competition for your money is very strong indeed. This often results in companies trying to out-do each other with bold statements on why you need their product to get a good gym session.
However, once you get past all that hype and learn the most important products to use you will begin to realize that bodybuilding supplements are not very difficult to master. That's what we'll be teaching you here today.
* Whey Protein
* Creatine monohydrate
* Like whey, casein protein also has it's uses
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
The 6 items listed above are a great place to start if you were previously unsure which products would work best for your goals. If you are trying to become leaner and more muscular these are the foundation from which to base your supplement plan. Here is a guide of what each of them actually does.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
Each type is highly effective and the difference between the digestion speeds doesn't warrant the often huge differences in price, so although you would get better results with a hydrolized product you don't need to go down that route if you cannot afford to.
The facts on creatine are needlessly murky. This product has been around for 20 years and it's effectiveness is proven. It is designed to increase your explosive strength, which can lead to greater muscle gain if you are training regularly and watching your diet. Creatine was first used by sprinters looking to improve their times over short distances, then adopted by bodybuilders looking to push out a few more repetitions in their workouts.
Despite the many new formulas available today and expensive prices, the formula with the most scientific backing is still the original. Despite being twenty years old, creatine monohydrate remains the king in this category. The fact that it is easily the most widely available and cheapest blend is also an added bonus.
Casein is an underrated protein product which can yield great results if used correctly. This product is a great example of how the world of supplements operates. Despite being on the market for many years now, it actually had no scientific evidence to back up it's claims until just 4 months ago. This shows you why it's easy to get lost in hype if you're not careful. However, this particular product does now hold sufficient proof to back up it's claims and is a very good way to keep the muscle building process switched on while you sleep.
Studies recently reveals that individuals who combined they regular whey product with casein were able to experience greater hypertrophy, due to the ability of casein to keep protein synthesis going overnight.
Over the last ten years or so, carbohydrates have got a bad rap from those in the fitness industry. This is mainly due to the celebrity diet trends which tell people to cut carbs from their diets if they want to lose weight. That approach is, of course, nonsense and results in the individual piling all of their weight back on and more when they finish their diet. Carbohydrates are very, very useful even if your goal is losing weight.
Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.
The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.
The final item on our guide is glutamine. Glutamine is mainly used by people who are trying to boost their immune system and it can have good results on your progress throughout a long-term fitness routine. This is because it helps you to recover quickly from workouts and keeps your bodily functions able to fend off minor illnesses such as colds, which you will be susceptible to if you are regularly pushing your body hard in the gym.
If you are trying to figure out how to build muscle, one to the toughest areas is nutrition. A lot of gym users struggle on for years without truly knowing which supplements to take to help them reach their goals. This can be an expensive mistake to make, so be sure to take your time and learn the information in today's post before you write down your preferred stack.
While the huge advancements we have made in nutrition and sports science are a great advantage for our generation to have on our side in our quest to build better bodies, the sad fact of the matter is most people find this to be a disadvantage. They find this because it presents them with a situation where there is simply too much information.
One of the most common reasons people quit on themselves when they are trying to lose weight or build a more muscular physique is contradicting information. You've probably known somebody in your life who tends to turn something like fitness into rocket science, over complicating it to a point where you don't know where to even begin. The wealth of information we have at our fingertips in today's society is meant to be an advantage, but it often becomes a disadvantage to many people.
Yet despite the great strides forward we've made in science and training, the basic principles remain almost exactly the same as they were 20-30 years ago.
It is very easy to see why so many gym users get lost in the world of bodybuilding supplements. It's a billion dollar business, so you are going to find that competition for your money is very strong indeed. This often results in companies trying to out-do each other with bold statements on why you need their product to get a good gym session.
However, once you get past all that hype and learn the most important products to use you will begin to realize that bodybuilding supplements are not very difficult to master. That's what we'll be teaching you here today.
* Whey Protein
* Creatine monohydrate
* Like whey, casein protein also has it's uses
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
The 6 items listed above are a great place to start if you were previously unsure which products would work best for your goals. If you are trying to become leaner and more muscular these are the foundation from which to base your supplement plan. Here is a guide of what each of them actually does.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
Each type is highly effective and the difference between the digestion speeds doesn't warrant the often huge differences in price, so although you would get better results with a hydrolized product you don't need to go down that route if you cannot afford to.
The facts on creatine are needlessly murky. This product has been around for 20 years and it's effectiveness is proven. It is designed to increase your explosive strength, which can lead to greater muscle gain if you are training regularly and watching your diet. Creatine was first used by sprinters looking to improve their times over short distances, then adopted by bodybuilders looking to push out a few more repetitions in their workouts.
Despite the many new formulas available today and expensive prices, the formula with the most scientific backing is still the original. Despite being twenty years old, creatine monohydrate remains the king in this category. The fact that it is easily the most widely available and cheapest blend is also an added bonus.
Casein is an underrated protein product which can yield great results if used correctly. This product is a great example of how the world of supplements operates. Despite being on the market for many years now, it actually had no scientific evidence to back up it's claims until just 4 months ago. This shows you why it's easy to get lost in hype if you're not careful. However, this particular product does now hold sufficient proof to back up it's claims and is a very good way to keep the muscle building process switched on while you sleep.
Studies recently reveals that individuals who combined they regular whey product with casein were able to experience greater hypertrophy, due to the ability of casein to keep protein synthesis going overnight.
Over the last ten years or so, carbohydrates have got a bad rap from those in the fitness industry. This is mainly due to the celebrity diet trends which tell people to cut carbs from their diets if they want to lose weight. That approach is, of course, nonsense and results in the individual piling all of their weight back on and more when they finish their diet. Carbohydrates are very, very useful even if your goal is losing weight.
Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.
The effectiveness of BCAA products has been a revelation in recent years, with many fitness enthusiasts and bodybuilders choosing to add them alongside their post-workout protein and creatine. While there are over 20 amino acids, the most important is considered to be leucine, which acts as a key turning on the building process. However, it is important to consume a BCAA product to obtain a good array of all the amino acids because they all work together, as opposed to opting for a straight leucine supplement which, for most people, would be like buying a car with an engine but without brakes, a steering wheel or seat belts.
The final item on our guide is glutamine. Glutamine is mainly used by people who are trying to boost their immune system and it can have good results on your progress throughout a long-term fitness routine. This is because it helps you to recover quickly from workouts and keeps your bodily functions able to fend off minor illnesses such as colds, which you will be susceptible to if you are regularly pushing your body hard in the gym.
If you are trying to figure out how to build muscle, one to the toughest areas is nutrition. A lot of gym users struggle on for years without truly knowing which supplements to take to help them reach their goals. This can be an expensive mistake to make, so be sure to take your time and learn the information in today's post before you write down your preferred stack.
About the Author:
Writer: Learn which supplements to take to achieve a ripped frame with the UK's most watched fitness instructor, Russ Howe PTI. Discovering how to build muscle doesn't need to be hard, as you have seen today.
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