In this post I will be explaining some of the most basic and most essential supplements and nutrition tips for athletes and strength oriented bodybuilders. I think first and foremost it is important to get the right amount of protein. To get this amount of protein you often need to take a protein supplement. You can definitely get this in other ways such as meat beans and other high protein items. But typically to get the amount of daily protein that you need it is important to get a protein powder, or premade protein shakes. When searching different protein powders they can often seem expensive but when you compare that to what you would pay to get the same amount of protein out of standard food you will see that the comparison is pretty close. One of the most common proteins is whey protein. This is because it is very fast absorbing and can be taken right after a work out. Most people recommend that you take your protein supplement within 30 minutes of finishing your work out. Are usually take about 1 1/2 scoops with 8 ounces of water. This is a total of 40 g of protein.
The next supplement that I recommend taking is a pre-work out. Often there is a negative connotation surrounding pre-workouts. This is because they often have high amounts of caffeine and other items in them that are foreign to most people. Start with the basic pre-work out often identified as a non-stimulant. This means that it does not contain caffeine and other synthetic stimulants that people tend to frown upon. If you see that it is not enough you can always upgrade to a light stimulant that will give you a little bit more energy and a little bit more pumped through your work out.
Next is creatine monohydrate. It is a very cheap and easy way to gain muscle mass. It is important to drink lots of water because it will fill your muscles with water and it can dehydrate you if you’re not drinking a sufficient amount. I recommend taking 5 g per day. And at the beginning when you first start taking it you can do a loading phase which will be about 25 g for five days and then you will just maintain with 5 g per day.
Another great supplement is branched chain amino acids. Please help with recovery and will help break down lactic acid and get you ready for your next workout the following day. They come in many great flavors and taste like Kool-Aid.
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