3. Creatine Monohydrate
Creatine Monohydrate is perhaps one of the most debated supplements in the industry. The debate is usually about its effectiveness or alleged side effects. Within the fitness community itself, there have always been various opinions, with some claiming that it is a harmful compound, especially for younger people. Despite the fact that everyone has their own opinion, or should we say, superstitions, this is simply not the case with creatine.
Creatine monohydrate is a substance that is naturally found in our bodies which helps with the ATP (Adenosine Triphosphate) production. ATP is an energy source which our bodies use when we are experiencing short and intense muscle contraction bursts which make it ideal for resistance training.
Basically, ATP is required for any muscular contraction. If the muscle needs to contract more during a lifting set, then more ATP is used. Taking creatine monohydrate will increase ATP availability and will create more effective muscle contractions. What’s more, it has become a popular notion that taking creatine monohydrate will force your body to hold too much water which will give you a ‘bloated’ look. Again, not true.
While it’s true that creatine will use water, it will use it to your advantage. The additional creatine will take the water and pull it inside the muscle cell, increasing its efficiency while creating a fuller and loaded muscle. This can be very convenient for people who are on a cutting diet and don’t want to look too slim. A generally recommended dose for men and women alike is 5 to 10 grams a day.
4. Whey protein
Whey protein is the most important supplement one could implement in their diet. If you are wondering what supplement to buy first, always opt for whey protein. Whey protein is actually a byproduct of dairy and the most common form you can find on the market is whey protein powder which is most commonly mixed with some kind of liquid (water, milk, juice, fruits) to make a delicious protein shake. Protein consumption is the most important dietary rule for all those looking to experience maximal muscle gains.
It is very important that you measure your total protein consumption on a daily basis. What you should strive for is consuming one gram of protein per one pound of your bodyweight. Of course, this intake recommendation can change based on your level of physical activity, one gram per pound is the general recommended daily dose. For many people, trying to hit their daily protein goal is a hard task, which is why whey protein consumption is an excellent and convenient way to get fast-digestible protein at any time, any place. We recommend you try our two suggestions below on how to make delicious protein meals:
- Whey protein shake: Mix one to two scoops of your favorite protein taste with half a liter of liquid, like milk or water. The best time to consume this meal is one hour to 30 minutes after working out, to feed your starved muscles with fast-acting protein or whenever you like as a meal replacement so that you can reach your daily protein goal.
- Protein porridge: Some would call this the perfect breakfast. First, take a bowl and add the preferred amount of oats in it and mix it with water thoroughly. Once you’ve given it a good mix, put it in the microwave and let it cook for two and a half minutes until it gets a smooth texture. Afterward, add some berries, one whey protein scoop and one tablespoon of peanut butter. Total calories for this meal are 390, protein content is 32 grams, carb content is 40 and fat 13.
- Protein ice cream: Mix together two whey protein scoops, 500 grams of low-fat cottage cheese and whatever fruit you want most. Our suggestions are any kind of berries and bananas. Put the mixture into a Tupperware and put it in the freezer for two hours until it becomes solid. Then, take it out of the freezer, take the lid off and stir it to make sure that the blend is frozen evenly. Repeat this until the blend is ready.
As we said previously, once you have your diet and training dialed in, you can then start adding certain supplements if you want to achieve your desired goals faster. Just as with anything related to fitness, taking them on a consistent basis will yield the best results. If you are to experience their full benefits, you must take them at a regular time. Always be accountable for your actions to yourself, be consistent in everything you do, enjoy the journey, and success is guaranteed.