Fantastic supplements and how to use them

Well since you all are working hard now on your body and are aware of your fitness now. Let me show you guys the supplement world. Well, I am sorry for being late this time, I had my exams and stuff. So now I’m gonna break a lot of stereotypes and misconceptions here and also tell you people what are supplements and how they help in the gym and outside it.

So what comes in your mind when you hear the word ‘Supplement’?

Pointy needles, testosterone, cinthol etcetera . Well to begin learning about them first you need to clear off your mind from this misconception that they are artificial ways to bluff or get shred.

For all of you out there who are genuinely conscious about your fitness and want to gain muscle and lose fat, supplements are for you. Those who want to see what their body is capable of, what the body can achieve; supplements are for you.

So you guys would probably have your first supplement in your mind

  1. Whey Protein

That’s right, the most important and beneficial of them. Protein is the building block of our muscles. For body builders, whey protein provides amino acids used to aid in muscle recovery and further maintaining the muscle. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein:

Whey concentrate: Whey concentrate is 29–89% protein by weight

Whey isolates: Whey Isolate is 90%+ protein by weight.

Whey hydrolysate: Whey hydrolysate is enzymatically predigested and therefore has the highest rate of digestion of all protein types.

Dosage: Whey protein is usually taken one scoop in water/milk immediately after a workout.

  1. Creatine

Creatine is the most popular of these substances, believed to enhance muscle mass and help athletes achieve bursts of strength. Creatine helps create ATPs that help in muscle contraction. It enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. If you take creatine, you must drink enough water to prevent dehydration.

Dosage: Current studies tend to follow a very standard protocol:

  • 20 g / d for 5 – 7 days (“loading phase“)
  • 5 g / d for remainder of cycle (“maintenance phase“)
  1. Multivitamins

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Multivitamins are just an essential part of the diet. These are vitamins your body doesn’t naturally produce but they are important for the overall growth and other body requirements.

Dosage: A capsule/tablet a day.

  1. BCAAS

Branched Amino Acids a.k.a BCAAS plays a prime role during and after a workout. The main constituents are Leucine, isoleucine, and valine. They reduce your rate of protein breakdown and increases the protein synthesis. BCAAS reduces the amount of fatigue you feel during a workout and allowing you to work harder and longer.

Dosage: One Scoop in water pre/during the workout.

  1. Fish oil

Bulking up or shredding down, fish oil is simply the supplement for you. Fish oil is a fatty acid that is derived from the tissues of oily fish. It has Omega-3 fatty acids. Including fish oil in your diet can benefit you in several ways:

  • It will help support your healthy cholesterol levels.
  • It will boost up your mood.
  • Helps keeping the bones strong.

Dosage: Take 6m dose with the meal, spread across the day .

There is some misconception that girls should not take supplements. Why?

Some of you girls might think that if you took a scoop of whey protein then you might turn into HULK!!

Well no, you shouldn’t think that. Protein is the building block of your body it’s only gonna tone your muscle make you look sexier and make that booty shine. There is nothing wrong with girls who take fitness seriously to use supplements. This type of thinking should be abandoned once and for all.

So I guess you guys know your supplements well and these are the basics of them. Once you are familiar with them. Dig in more! Remember to stay healthy, eat healthily and don’t skip the gym and don’t miss leg day. I’ll be back soon with a new post and thanks for the love and support.

To stay know more about my upcoming posts, follow me on Instagram at @body_fuel_web

Cheers !

Abhishek Dhiman


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