If you are new to bodybuilding, there are lots of supplements in the market. Naturally, there is confusion about which supplements to take. Here, we are giving you a list of supplements to start with. But remember, that supplements are what their name tells you about them. They are to be supplemented with a meal, taken in addition to the meals, and are not the meal or meal replacement. A balanced diet and nutrition comprising proteins, healthy fats, complex carbohydrates, and fiber is a must. So, the priority should be to eat well and then supplement wisely. Let us look at the five beginners’ supplements that can be your foundation supplement guide:
- BCCAS: Branch Chain Amino Acids (BCCA) are the essential amino acids, leucine, valine, and isoleucine. Protein synthesis is the process by which the body makes new muscle protein. The BCCAs trigger protein synthesis more than regular protein does on its own. BCCAs also reduce the rate of protein breakdown. Increased protein synthesis and reduced protein breakdown mean more muscle gain. You can get the branched-chain amino acids from food sources as well. However, the BCCA supplements are more effective as they are free-form, do not need to be digested, and are directly absorbed into the bloodstream. BCCAs can be taken before, during, and after a workout. During high-intensity workouts, BCCAs can be a source of energy as they bypass the liver and gut and go directly into the bloodstream. These supplements regulate insulin levels, thus helping to transport amino acids into cells to repair muscle damage, repair the muscles after workouts and reduce soreness. There are many BCCA supplements in the market. One has to choose the best BCCA supplement, which gives you the precise quantity of amino acids required by the body, like MusclePharm BCCA. It contains l-leucine, l-valine, and l-isoleucine in the proportion of 3:2:1 to give you all the benefits of amino acids.
- Whey Protein: Whey is the liquid that is separated from milk while making cheese. This liquid is then dried and quickly processed to make whey protein concentrate. The whey protein contains about 80 percent protein and 20 percent carbohydrates and fats, including trace amounts of lactose. When this whey protein is further processed and refined to isolate the protein from fats and carbohydrates, it is called whey protein isolate. Whey isolate contains more than 90 percent protein and has no lactose. If one is on a strict low carbohydrate diet or is allergic to lactose, whey isolate can be the option for them, though it is more expensive than whey protein concentrate. Then there is whey protein hydrolysate. Whey protein and whey isolate are composed of large peptide structures. Enzymes in the body have to break the bonds between amino acid sequences to reduce them to a size that the body can use. To speed up this process, manufacturers create whey protein hydrolysate with predigested protein. For anyone with serious muscle-building goals, looking to build muscle, while losing fat, whey protein hydrolysate is excellent, though more expensive than the other two kinds of whey proteins. However, all three types give almost the same nutritional benefits. Whey protein supplies all the nine essential amino acids help in building muscle, reducing blood pressure, regulating blood sugar, It helps lose weight as it is satiating and reduces cravings
- Creatine: Creatine helps one to workout hard. The muscles need a high-energy compound called creatine phosphate, which gets depleted during intense workouts. Supplementing creatine helps replenish the creatine phosphate and work out harder, life heavy weights without getting exhausted. So creatine helps by enabling one to work hard and see results.
- Casein Protein: Casein is a protein found in milk. Casein provides a steady stream of amino acids, keeping muscle breakdown at bay. Casein protein is higher in calcium content. Studies have shown that calcium is combined with protein promotes weight loss. Casein promotes colon health, is a rich source of antioxidants, and reduces triglyceride levels. Casein protein works best when one takes it at night before sleeping as it takes time to digest. When you are sleeping, your body needs nutrients to nourish and strengthen muscles.
- Glutamine: Glutamine is an amino acid that increases the levels of growth hormones in the body, thereby synthesizing new muscle mass. When you do workouts, you are placing stress on your body which builds up over time and halts progress. Glutamine is a natural substance that one can get from the diet that helps deal with stress one experiences. But when one is doing heavy-duty workouts or exercises, this may not be sufficient, and supplementing with glutamine helps deal with the additional stressors.
Make sure that you buy supplements from a reliable source that provides authentic supplements at optimal prices.