MUSCLE BUILDING SUPPLEMENTS THAT WORK!
Once you’re consistently nailing your training and nutrition, there are few supplements that will help optimise your muscle building results. Here are the ones we recommend.
1)Whey Protein. If your goal is muscle building, you want to aim for 0.8-1.2g/lb protein a day. Using whey protein can make reaching this protein target easier and provide a convenient source for when you’re on the go. One of our favourite strategies for busy people is to alternate one solid meal with a liquid meal, which is where whey becomes very useful.
2)Creatine Monohydrate. No other supplement has been more heavily researched than Creatine. It’ll help increase muscular strength, endurance and power output, which will help with muscle retention during dieting phases. Take 5g daily and make it’s a monohydrate - if it’s not ‘mono’, it’s a no!
3)Fish Oil. With the quality of most people’s diet, it’s tough to get required essential fatty acids (EFAs) from just food alone. EFAs can be anti-inflammatory, and is also involved in disease prevention and health optimisation. Aim for 2-4g daily if you’re not consuming oily fish regularly.
4)If you’re living in a country like UK, you’re probably getting very little, if any, sunlight. As a result, you’re probably not getting much Vitamin D3. This is one of our favourite supplements, due to its ability to impact gene expression and control genes that are involved in growth, immune function and protein synthesis. Our favourite tricks if you’re coming down with a common cold is to immediately boost your D3 intake to 20,000 IU for 3-4days - works very well! How does this link to muscle building? Well, the healthier you are, the more consistent you can train, and the better results you’re going to get! Aim for 2-5,000 IU a day.
You don’t want to be wasting time and money on weight gainers, test boosters, BCAAs or Glutamine. Focus on nailing down the basics supplements, you’ll get plenty out of them!
The face you make, when you've increased your carbs and can't decide what to add to your diet 🤔
Please help me decide, bagels or more oats? You all probably know oats are my favourite food but if I increase them, the caveat is I'll have to reduce fats from elsewhere 🤷🏻♂️
P.s. does anybody else contemplate major, life altering decisions, whilst resting between sets? 😂
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I am the weakest person I know. Physical strength is nothing without mental and emotional strength. I’ve always admired strong people. I look up to those people because they hold themselves better than anyone regardless of anything. The first part to strengthening your weaknesses is acknowledging what they are. Hopefully I can learn to accept this weakness and one day I can build on it.