supplement guide

Complete Supplement Guide

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You have made it past the 30-day mark of your New Year resolution to get in shape and live a healthier lifestyle. It has been several weeks now and you are looking to see some big changes, your nutrition is on point, and your personal training sessions have helped you in the gym. Still not enough? Yielding the results you are looking for will take some discipline, dedication, and hard work of course but you have made your mind and you are going to take this all the way. You took the time to get to know the guys working out at the gym and have heard about protein, creatine, glutamine, and a whole list of other supplements but you aren’t sure what is safe, what works, and what doesn’t.
We have taken out the guesswork for you and compiled a complete list of 55 ingredients based on their uses, and effectiveness back by science-based claims as well as claims on the product labels. We have also included the optimal timing for each ingredient.

**Before making any changes to your current diet and supplement plan, make sure to consult with your physician.
Please remember that these ingredients are not intended to diagnose, treat, cure, or prevent any disease. If you have any underlying health conditions, or are pregnant, please consult with your physician before taking any supplements. The information listed in this guide is intended for use in adults only.**>

Supplements Intended To Build Muscle/Increase Strength/Recovery

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best

Beta-alanine
Function: Increases muscle strength and muscle power output
COMMON DOSE: 3.6-6.4 g per day
TIMING: Not time-dependent
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best

Branched-chain amino acids (BCAAs)
Function: Increases exercise capacity, protein synthesis, hypertrophy, and exercise recovery.
COMMON DOSE: 6-20 grams per day (ideally 2:1:1 ratio of leucine:isoleucine:valine)
TIMING: Take pre-workout and during workout
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best

Creatine
Function: Increases lean body mass; Improves body composition
COMMON DOSE: 3-5 g per day
TIMING: Before or after exercise
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best

Gamma-minobutyric acid (GABA)
Function: Increases growth hormone; improves exercise recovery; promotes restful sleep
COMMON DOSE: 5-10 g per day
TIMING: 60 minutes before bedtime
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best

Protein powders
Function: Enhances recovery and muscle protein synthesis
COMMON DOSE: 20-30 g
TIMING: Post-workout
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Better

Alanine
Function: Increases muscle protein synthesis and glycogen resynthesis
COMMON DOSE: 1 g per kg of body weight
TIMING: Take half 20 minutes pre-workout and half throughout workout
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Better

Beta-hydroxy-beta-methylbutyrate (HMB)
Function: Increases muscle protein synthesis, hypertrophy, strength, and exercise recovery
COMMON DOSE: 3-6 g per day
TIMING: Immediately post-workout, or take half pre-workout and half post-workout
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Better

Glutamine
Function: Improves glycogen resynthesis
COMMON DOSE: 8 g per day
TIMING: Immediately post-exercise
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Better

Leucine
Function: Increases protein synthesis and muscle hypertrophy; improves exercise recovery
COMMON DOSE: 0.5 g per kg of body weight per day
TIMING: Before, during, and/or after exercise
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good

Adenosine triphosphate (ATP)
Function: Increases workout volume, muscle strength, and hypertrophy
COMMON DOSE: 225-400 mg per day
TIMING: Divided into equal doses, taken before breakfast and dinner
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good

Arginine
Function: Increases nitric oxide and vasodilation; increases protein synthesis.
COMMON DOSE: 8 g per day
TIMING: Pre- and/or post-exercise
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good

Choline
Function: Improves energy, endurance performance, clarity, and exercise recovery
COMMON DOSE: 300-1200 mg per day
TIMING: Divided doses between meals or before exercise
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good

Tribulus terrestris
Function: Increases testosterone, strength, and energy
COMMON DOSE: 5-10 mg per kg of body weight
TIMING: Divide into two doses, and take with two meals

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