You can't build a strong body without a strong foundation.
Here are some supplements that are backed by research and provide benefits almost universally. It can be confusing to find what supplements actually work in a world full of shady companies and fake online reviews. These supplements are tested, tried and true. 1) Branched Chain Amino Acids (BCAAs) Find yourself getting really sore after a workout and experiencing lots of fatigue, but not quite seeing the results you want? Try taking BCAAs, which have been shown in studies to provide a significant reduction from muscle soreness. In the study, the participants took BCAAs before and after working out. 2) Creatine One of the most universally acclaimed workout supplements out there, creatine is one of the best ways to build more strength and muscle mass. Creatine increases the levels of insulin like growth factor 1, by as much as 20%! Don't go overboard though, as side effects can occur when you take a lot. One study showed that three grams a day is a safe amount. 3) Protein Well, duh. The importance of consuming protein before and after workouts, and at pretty much every other time inbetween, is pretty universally known. Your body uses protein to repair muscle fibers after you have damaged them from working out, which is what gives you bigger muscles. Protein shakes and bars make for a great snack or even a meal! 4) Glutamine Glutamine helps to up your immune system, which is put under pressure when you work out. Glutamine also helps to reduce inflammation in the body. Glutamine can also stimulate muscle growth by regulating glycogen within your body. 5) Other Great Supplements These are some base supplements that are extremely effective for almost everyone. After these, you will probably need a more customized approach. There are many quality supplements out there from companies that really know what they are doing. Do your research and find some that work for you. One of my favorite resources for health and wellness knowledge and reviews is Ultimate Core Health. I would highly recommend you to check it out and see what you think!
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AuthorBrooke is a personal trainer from Santa Barbara, CA. Archives
December 2017
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