As we have discussed that, foods are an incredible source of living and having healthy foods can fulfill our daily requirements of micro as well as macronutrients. We don't need supplements or rely on supplements for muscle building, or suppliment can't do any magic alone with weight loss as well.
We only need to take supplements when we aren't able to complete those nutrients with whole foods. We can easily complete our carbohydrates or fats profile but we need fish, egg or chicken everyday to complete our protein requirements.
Protein is the main nutrient not only helps to repair muscle but also helpful in healing up process and other required to make essential amino acid profile. We will discuss protein in our next upcoming bloggs.
So, if we eat a lot less protein than our body has to suffer, it is always recommended to have protein supplements in those cases if you usually don't get enough protein from foods.
So if the one combines the correct supplements with foods then their body will thank you. There are lots of supplements in the market but do you think all are good? Actually some are required as per the once needed and how the one is busy with their daily routine.
Foods with correct supplements with a good workout routine will help you to gain muscles, and more the muscles you have the more you can perform your everyday work.
Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles.
Research says :
It sometimes become impossible to complete all the nutrients requirements with foods sometimes tho we can't able to take all the foods, so we need few supplements
Note: Supplements are only for some preferably benefits for the body, they are neither able to lose fats or gain muscle.
Let's understand about the 3 main useful supplements.
1.Protein Supplements
When the one is in the phase of gaining muscle mass, then they need more protein to make the correct nitrogen balance in the body.
Though, when we do gym or any physical activities then our body breaks muscle and to repair them or to grow the combination of carbohydrates and protein is required. Here protein requirement must always be the first priority.
As in my previous blog as we have discussed to stay away from supplements and choose whole foods, we are able to complete our protein intake through whole foods but many fail to do so. Those need protein supplements.
Here we also need to understand which type of protein to choose. There are whey proteins which are researched as the best one.
Other like casein protein and plants based protein like (pea, brown rice, soy protein and many more)
On the other hand now the proteins are also getting extracted from eggs, chicken, meat to make protein supplements.
It's always preferred to save money and choose whey protein and for non vegans, and for vegan it's always preferred to choose the blend of pea + brown rice protein to balance the BCAAs profile.
Research shows that adding more protein using protein supplements combined with carbs and good workout routine have seen slightly increase in muscle gains (link) (link) (link)
Other, research shows that adding a protein supplements cannot show any extra benefits if the one is already in a high protein diet (link) (link) (link) (link)
2. Multivitamin And minerals
As we have discussed in our previous Blog about vitamins and minerals, and we know that adding vitamins can be beneficial for our daily diet. We cannot have all the vitamins in foods because cooking or boiling those foods can decrease the levels of vitamins and minerals.
Having a good amount of variety of vegetables and fruits can complete your everyday vitamin and mineral deficiency, where animal products might be rich in vitamin B12. Today's animals are not treated well and getting vitamins from them is a big question.
If you're having a grass fed meat then the answer can get changed. Although you can question that, plants are also not in the healthy state as well
So! Are we only having carbohydrates from plants and protein from animals? Not always, having seasonal fruits and vegetables can give you all the vitamins and minerals you want. Only completing your macronutrients (carbs, fats, protein) might not help you in the long run. Micro nutrients play a very important role in the human body.
Having deficiency in carbohydrates will not affect your health if then not getting enough vitamin D or C. Immunity problems occur due to lack of minerals like zinc, magnesium which we can't get enough from our daily foods.
3. Creatine
Creatine is the molecules produce by our own body, but in very less amount. Having a lot of chicken, meat might get you to the levels of sufficient creatine levels in one's body.
We'll write a whole blog on creatine, about it's advantages and disadvantages.
The molecules of creatine provide power to the muscles. Along with providing power in muscles, creatine also give power to other tissues and brain cells to work effectively.
One simple article says that taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels. (Link) (link) (link)
Some other studies also shows that, having creatine can affect your muscles cells and exercise performance which helps to gain muscles. (Link) (link) (link)
In other studies, it was shown that creatine retaine water into the muscles cells which seems like a little of muscle growth. (Link)
A study also found that creatine can also increase the Insulin-like growth factor 1 (IFG-1) hormone which helps in muscle growth which can also be increased by fasting (link)
Some research also shows that creatine can also slow down the break down of protein from muscle cells (link)
Use creating but also drink plenty of water to help your kidneys to work effectively and efficiently.
Other supplements
Mass Gainer - No need if You're Having Enough Calories
Fish Oil : No need If You're Having Fish Twice a week
BCAAs : No need if you're already having protein suppliment or protein rich diet
Testosterone booster, Fat Burner : Worst Products in supplement industry
Caffeine : Having Coffee can give you caffeine boost
Conclusion:
Suppliment are only 1% of your daily diet and cannot give you any muscles or performance gain if you're lacking behind with good nutrition and workout routine.
For better gain you have to eat enough calories with whole foods with good amount of protein and better intense workout sessions. The more you break your muscles the more you grow.
Break your muscles and add some supplements with better diet and save your money.
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