Welcome you to another Blog. In this blog, I am going to share a complete supplement stack that will help you in faster muscle growth. Now, please keep in mind that these supplements will only work if you have fixed your diet and nutrition. So if you haven’t fixed your nutrition till now, so first of all work on that else no supplements will be useful for you. I have created many Blogs on nutrition so you can go and check them out.
In this blog, I am also going to tell you that why are we going to use these supplements. Because when we consume anything into our body then we should be well aware of its purpose. Along with that, I will tell you what will be the dosage. And at what time you should be having them. And while choosing these supplements I have kept in my mind that my audience wants something budget-friendly So if you are a student or you have limited income resources to spend for your supplements even then you can easily buy these supplements.
Beta Alanine -
So the first supplement is going to be, ‘BETA ALANINE’ Now, Beta-Alanine is an amino acid and it helps in improving muscular endurance. Now, It also helps us to remove the lactic acid in our muscles, which gets built up in our muscles while doing workouts, And because of this out strength production ability gets reduced. So it removes this lactic acid and helps you in doing more repetitions. So suppose in a normal working set
you were doing 10 (ten) repetitions then it helps in improving that to 12 to 13 repetitions
That means it helps in doing almost 2(two) to 3 (three) more repetitions And the more you can increase your repetitions or muscular endurance the more are the chances of your good muscle growth. Now, talking about its dosage then 3 (three) grams per day is what I would recommend. You don’t have to consume these 3 grams at once; you have to divide them into 2 doses. One 1.5 (One and a half) grams of dose at one time and then 1.5 (one and a half) grams at another. One serving of 1.5 grams that you will be having 1 hour after your workout. And the second dose of 1.5 grams will go with your meal. The pricing range is about $6.74-$10 USD for 30 servings
Omega 3 –
So it’s a budget-friendly supplement. Now, let’s talk about another supplement. And that is 'OMEGA-3' Now most of the supplements that are recommended to you help in your workout But you need to keep in mind that your muscle doesn’t build during your workout but during your recovery And if you can fasten up your recovery process then you can do more workouts in a week or recover fast and perform better in your next workout session
Or pick up heavier weights. This particular supplement removes inflammation from your body, Now, what does inflammation mean? Let’s say we do squats or pull-ups. Because of that our muscles contract and relax, because of which our muscles get micro-tears or injury Due to this there’s inflammation in our muscle fibers The more time this inflammation will persist in our muscle fibers the lesser will be our ability to perform better in our next workout. But these Omega-3 fatty acids remove that inflammation quickly and they help you to perform better in your next workout.
Now, it consists of EPA and DHA which are polyunsaturated fatty acids that will mainly help you in recovery And these fatty acids are essential fatty acids, meaning that these are not produced naturally in your body and you have to consume them in your body along with your diet or you have to supplement it Now, if you don’t know which Fish Oil to take, then I would like to introduce HK Vitals Fish Oil supplement
This particular supplement ‘Fish Oil’ is from Health Kart who is an expert for 10 years in giving authentic and top-quality supplements in our country. It has 1000 milligrams of Omega-3 fatty acids. And this product is certified by SGS labs which is a reputed company.
Platinum 100% Omega Fish Oil uses only the most ultra-pure, filtered fish oil to supply the key omega-3 fatty acids in omega – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Platinum 100% Omega Fish Oil soft gels give your body the EPA and DHA it needs to be it's very best. These enteric-coated soft gels prevent the fishy aftertaste or bothersome fish burps you’ll get with lower quality fish oil products.
This company is used to test the quality and purity of the supplements. So you can be assured of the nutritional value of HK Vitals Fish Oil. This is a complete health booster and anyone can use it. Now, let’s talk about its dosage. Then you have to consume 1 serving per day with any meal especially if your meal is High Fat meal. Its effectiveness will be best with a high-fat meal.
Creatine Monohydrate –
Now let’s talk about another supplement and that is ‘Creatine Monohydrate’ Almost everyone has heard about it, and It is one of the most well-researched supplements out there in the market. Now, Creatine helps us in increasing the ATPs in our body. ATP meaning, ‘Adenosine Triphosphate’. When we do the heavy lifting in the gym then there’s depletion of ATPs in our body. But 'Creatine' helps in making new ATP’s in our body. Because of this, we can lift more weight
That means more strength as well as muscle endurance. Now let’s talk about its dosage. Now, 3 to 5 grams post-Workout with liquid carbohydrates like Glucan-D or Dextrose Monohydrate is what I would recommend. If this gives you digestive issues then I would suggest you consume it with warm water. Stir it until it completely dissolves and water becomes completely transparent. By doing this you won’t face any digestive distress. Its pricing ranges somewhere between $6.74-$10 USD and I am talking about 30 to 50 servings.
So again, it is very budget-friendly to improve in your supplements stack The next supplement is 'Citrulline Malate'
Citrulline Malate –
Now, 'Citrulline Malate' is an amino acid that gets converted to Arginine in our body. Maybe you would have heard about Arginine which is said to be helpful in pumps etc. But Citrulline Malate is a much more effective supplement than Arginine. This is a supplement that increases vascularity in your body. If you are thinking about which supplement to take to enhance our veins the this is the one And of course, a few veins with our muscles look really good And Arginine boosts the synthesis of Nitrogen Oxide in our body
This results in Vasodilation which gives a really good pump and vascularity Now, it also increases ATPs as I told you in the case of Creatine that it will help in increasing Adenosine Triphosphate, which improves your muscular endurance And like Beta-Alanine it will also aid in taking more repetitions If you are going to do more than 10 repetitions then it will extremely beneficial for your workout. It also reduces your Fatigue. Now let’s talk about its dosing, then I would suggest you consume 5 grams that too 1 hour before your workout for best results
Now, let’s talk about its pricing then You will get any decent brand of 'Citraulline Malate' in between 600 to 700 INR. So again it is a budget-friendly supplement. Now the next supplement is, 'Whey Protein'. Almost everyone has heard about it. It has a simple use case, It helps you in completing your protein needs. If you are not able to complete your protein needs with your daily diet, then you can include Whey Protein in your daily diet If you are able to complete your protein through your natural diet, completely, then you don’t need whey protein. Now, let’s talk about its dosage.
- Micronized to 200 mesh providing easier, faster and complete mixing.
- Twenty times more surface area than regular creatine.
- Dissolves easily with No Stomach Discomfort or Cramps.
- Volumize muscle size improving strength and power.
- Buffers lactic acid for added reps and more intense workouts.
- No cramping or upset stomach.
The Purest Creatine Mono Available!
Since 1996, NutraBio has sold only the purest supplements. Every batch is tested to be at least 99.98% pure or we won't ship it to you, that's our quality commitment. We manufacture here in the United States to meet FDA 21 CFR Part 111 CGMP regulations and all ingredients undergo state-of-the-art analysis to insure zero tolerance for impurities. We ship our products direct to you which guarantees freshness.
What Is Creatine Monohydrate?
Creatine is a precursor to the bio-energetic fuel creatine phosphate, which replenishes cellular ATP (adenosine triphosphate) levels during maximum intensity contractions. Supplementing with creatine can increase levels of creatine phosphate in the muscle improving work output capacity, power, recovery and muscle hydration. When muscles are hydrated, muscle catabolism (breakdown) is minimized.
Creatine Boosts Muscle Strength, Size, And Endurance:
Creatine is one of the most researched and important sports supplements today. It has become a must for athletes wanting to increase workout intensity while delaying the onset of fatigue. Research has shown that supplementing with creatine can boost muscle size, strength and endurance, improve athletic performance, and speed muscle recovery. Saturating your muscles with creatine improves your body's ability to quickly replenish and recycle ATP, which increases muscle energy and delays muscle fatigue. Studies show that when athletes supplement with creatine while weight training, they can quickly gain lean body mass and strength.
Creatine May Act As A Lactic Acid Buffer Improve Exercise Recovery Time:
Lactic acid is a bi-product from anaerobic (without oxygen) exercise, such as weight training. Lactic acid is responsible for the 'burning' sensation when the muscle becomes fatigued. When you cannot train anymore, it is due to you either having run out of energy or a buildup of lactic acid. Creatine may act as a buffer for this lactic acid, which helps to delay the onset of fatigue.
Creatine Stimulates Protein Synthesis:
It has been demonstrated that creatine may also promote muscle growth by stimulating protein synthesis in two ways. Firstly, from the increased work you are able to do as a result of its energy replenishing actions. Secondly is that the more creatine phosphate (CP) that is stored in the muscle, the more water is drawn into muscle making it fuller and stronger. With more CP and water in muscle, the volume increases, and the muscle cell is volumized or 'super-hydrated'. A volumized muscle helps to trigger protein synthesis, minimize protein breakdown and increase glycogen synthesis (Haussinger 1996; 1996). If a muscle is then trained properly, this could lead to enhanced muscle growth. The muscle 'pump' experienced when using creatine is reported to be much more intense, and this is as a result of the cell volumizing effect.
Usually, people take it immediately after the workout but it is not compulsory. You can consume it anytime whenever you feel that you missing your protein meal And about its pricing If you buy any raw whey protein of a good or a decent brand then it will cost around $25-$45 USD per kg meaning 30 servings will cost you around $25-$45 USD so again it’s a budget-friendly supplement Now these were your main supplements but along with this I would like to talk about an optional supplement and that is Caffeine You can go for Caffeine supplement or
Have a black cup of coffee Its main purpose is to stimulate your nervous system It also increases your pain threshold, meaning when we are doing the workout, let's suppose we are doing bicep curls so after some time we feel extreme pain and burn. so, caffeine improves the ability to endure that pain or burn. Because of this, you can do more repetitions Moreover, it increases your focus in the gym and helps in increasing your endurance. And in many types of research, it has been found that with caffeine consumption your workouts get more intense and better. So, if you want to take a caffeine supplement then it’s
Extremely budget-friendly because within $6.74-$10 USD you will get a stock of at least 3 to 4 months of caffeine So it is easy to consume and is effective in your workout. Alright, so that was all about the complete supplement stack for your muscle building. If you liked the Blog then do like and comment and subscribe to the Newsletter Also, click the bell icon so that you receive a notification whenever I put a new Blog. Give me more suggestions in the comments about what you want to see and I am going to see you in the next Blog. Till next time,
‘Keep Going, Keep Growing’