Intense workout sessions and a clean diet are vital for a serious strength athlete. However, if you aspire to be the best you must add workout supplements to that formula.
Supplements enhance an athlete's diet and give them the extra fuel that they need to excel in the gym or on the field. Nutritional supplements are as diverse as the bodybuilders who take them. Some are well worth the money and others are useless.
Knowing which supplements will yield the best results as well as when and how to take them is crucial.
Strap in and pay attention because we are about to reveal six supplements that will get you results and how to use them.
A clean diet is essential but the right supplementation can be the factor that brings you from good to great.
1. Creatine Monohydrate
Creatine has dual benefits for weightlifters. It provides the energy to keep pushing through high-intensity workouts.
Creatine is so effective because it makes creatine and phosphocreatine more available within muscles. The second benefit is that increased creatine levels can help speed recovery between sets.
Creatine is extremely safe and its benefits have been well documented by the scientific community. Research indicates that creatine monohydrate generally leads to 5-15 percent improvement in strength and endurance in resistance trainers.
There are two common ways to use Creatine Monohydrate efficiently for workouts:
- 20 grams a day for 5-7 days followed by 5 grams a day.
- A 5 gram dose for 28 days. (This method usually does not produce a 2-4 pound weight gain which is typical in method one.
2. Caffeine
Everyone knows about and has felt the benefits of caffeine. Most people rely on coffee every morning for a jump start to their day.
The energizing factor of coffee and many other beverages is caffeine. It is no secret that caffeine is a wonderful supplement that boosts energy.
Caffeinated pills and drinks are quite possibly the most popular workout supplements among body-builders and other athletes.
Caffeine's benefits are not relegated to the gym. It increases alertness, focus, improves mood, and even boosts pain tolerance.
Caffeine boosts central nervous system performance by promoting spinal cord excitability, and muscle fiber recruitment.
Documented benefits of caffeine;
- Boosts Endurance
- Enhances Mental Focus
- Fat Burner
Caffeine is the only entry on this list that has proven benefits on both the body and the mind.
3. Branched Chain Amino Acids (BCAAs)
BCAAs assist in protein metabolism regulation. They promote the construction of proteins that give you the energy to lift that extra weight while simultaneously preventing the degradation of those same proteins.
They do this by decreasing the activity of the protein breakdown complex. It prevents your body from destroying the proteins that build strength.
BCAAs are delicious and help to speed the recovery process after hard workouts. This decreases repair time and gets you back in the gym sooner.
They are so popular among athletes because they taste great and give great results. Recovery is key in weight training and BCAAs are one of the best ways to boost recovery.
BCAAs are perfect before or during your workout for maximum benefit.
4. Whey Protein
Whey protein is one the best post workout supplements. It is fast digesting and helps your body recover after an intense weight lifting session.
Research has shown that long-term (6 weeks or more) whey protein supplementation paired with an intense workout regimen increases muscle growth significantly.
Protein blends (ex. casein and whey) are relatively inexpensive, and can put your body in an anabolic state for a long period of time. This aids in muscle growth and slows down muscle degradation.
Whey protein provides your body with all nine amino acid types. Amino acids are the building blocks of protein which builds muscle.
It provides nourishment as food does but is digested much faster. That means that it is put to work faster than a traditional meal.
5. Fish Oil
In recent decades fish oil has become a popular supplement. It offers a multitude of benefits before, during, and after a workout.
They maximize neuromuscular response to strength training. They help you get the most from every repetition.
Fish oil also works to reverse muscle loss. As we age we lose more muscle and for optimal performance this should be mitigated.
Fish oil works on the cellular level to inhibit the effects of aging. They are also rich in muscle building omega-3 fatty acids.
Fish oil works on the cellular level to inhibit the effects of aging. They are also rich in muscle building omega-3 fatty acids.
More specifically, these acids slow down, or completely inhibit, the breakdown of muscle proteins. Protein is the only nutrient that builds and maintains muscle. it is extremely important for athletes to maintain proper protein levels.
Fish oil helps to get the most out of your diet and other supplements. Many professional athletes and trainers use fish oil extensively.
Fish oil helps to get the most out of your diet and other supplements. Many professional athletes and trainers use fish oil extensively.
6. Modafinil
This unique supplement aids an often ignored part of strength training; the mind. Modafinil does not directly aid weight-loss or necessarily provide a physical energy boost.
What it does do is keep your mind on the task at hand. By stimulating the release of dopamine and other neurotransmitters, Modafinil increases your ability to concentrate and focus.
This allows an you to lift more and do more reps because you attention is focused on squeezing every rep from your muscles.
Modafinil can also increase your lifting efficiency. You will get more accomplished in less time at the gym.
Modafinil is a great supplement to a disciplined diet and intense workout regimen. It nurtures the mind which is an important element of strength training. As always, it is a good idea to consult with a physician when embarking on any new training, diet, or supplements.
Modafinil is part of a group of supplements called nootropics (also known as cognitive enhancers.) Nootropics are traditionally used to improve cognitive abilities; ex. memory, creativity, motivation and executive functions.
Nootropics are not typically thought of as a nutritional supplement. However, more and more people are turning to Modafinil and other more natural nootropic “stacks” like Qualia to improve both body and mind.
Modafinil's particular effects may be the difference between average and insane workouts, enhancing focus and increasing concentration ability.
Concentration is extremely important to athletes of all kinds and Modafinil will give that extra boost you need to go hard in the gym.
Conclusion
Whether you are a professional athlete or just a fitness fanatic you want to squeeze the most from every workout.
The supplement market is bursting with products that promise to be the difference maker.
The problem is that not all supplements are created equal. Some will give great results while others will only drain your wallet. It is important to research the best supplements for your body and fitness goals.
The aforementioned supplements have great track records and will help boost energy during intense workouts. They all work in different ways.
Some strengthen the body and others strengthen the mind. Many of these supplements aid in recovery so that you will be able to train more muscles in less time.
Serious weight lifters know how important supplementation is to success and these supplements are the best of the best. Research and experiment to find the one that best fits your needs.
Be safe, and never stop lifting.
Product Image credits: Amazon.com
