Gym Supplements for Health and Fitness Guide | Musclestache

Gym Supplements for Health and Fitness Guide | Musclestache

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1. What Gym Supplements Should I Take?

 

Post-Workout:

 

In post-workout supplements,  you have two essential components: whey protein for Muscle protein synthesis (MPS) & repair, and the other is creatine monohydrate for Energy replenishment & long-term strength. Whey protein (20–40g) stimulates muscle synthesis by 50% as found in a research by American Journal of Clinical Nutrition, 2017. Plus, powders made with Creatine monohydrate (3–5g/day) can boost your strength by 15%.

 

Intra-Workout:

 

 Branched-Chain Amino Acids (BCAAs, 5–10g) reduce muscle fatigue for three primary reasons:

It helps to block Tryptophan, which is responsible for serotonin uptake in the brain (Journal of the International Society of Sports Nutrition, 2018).

 

Pre-Workout:

 

 Supplements containing Citrulline Malate (6–8g) boosts nitric oxide by 40% (Journal of Strength and Conditioning Research, 2017). It helps to relax blood vessels, increasing circulation of blood throughout the body, and enhancing oxygen/nutrient delivery to muscles.

Caffeine (200–400mg) improves endurance by 12% as stated by health experts. Any pre-workout powder containing caffeine helps to block Adenosine receptors in the brain, increasing your mental stamina (Sports Medicine, 2018).

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