So, you’ve started working out, you’ve got yourself a good routine and you’re feeling good about yourself. After a few months, you might be expecting to see some noticeable muscle changes but are disappointed by the lack of growth. You might start doubting whether or not you are doing the right thing. Don’t give up hope! It might be that you just need to give your body a little helping hand.
You might have heard of whey protein and maybe even casein and creatine, but do you know how much of each you should be taking? Most of these proteins and amino acids are found naturally in food but getting them in this way is very difficult. This article aims to give you some key tips on what supplements the experts recommend you take to make sure that you get the most out of your workout regime.
It’s My-Whey or the Highway
If you’ve spent any amount of time researching about working out, you’ve probably heard of whey protein, and with good reason. Whey is so popular because it is a protein that is incredibly quick to digest. Why is this so good? There is a crucial window of time after working out where your body is looking for components to rebuild the muscles that you’ve just exercised. If you supply your body with an easily digestible protein then it will use it to rebuild itself. As noted by Wilson Supplements, whey protein could increase your muscle mass by up to 80% and muscle strength by up to 30%. Whey protein only makes up 20% of cow’s milk so it’s a lot more efficient to take it in concentrated powder form.
The crucial tip from experts is to remember is to take it just before and just after you work out. Taking 20g of whey protein before and after your workout will maximize your gains and let you really see the results of your hard work.
The Case for Casein
The second most fabled supplement taken for muscle development is casein. As stated above, whey makes up twenty percent of cow’s milk and casein makes up the remaining eighty percent. The difference between whey and casein is that casein is a slowly digestible protein. The reason this is also important to consider is that you want to make sure that your body has a slow release of muscle-feeding protein throughout the day, as well as instantly after your workout.
Again, you could get this just by drinking milk but the important thing is getting the correct ratio of slow and fast-acting proteins. You’ll want to take around 20 grams of casein on exercise days. Many studies have shown that using casein in conjunction with whey increases gains way beyond what is possible using only whey. Getting bulked up quickly is great but feeding yourself with a regular dose of casein will enable long-term muscle growth.
Creating Muscles With Creatine
Another notable supplement that is definitely worth taking is creatine. Although research shows that it has a lesser impact on muscle development than whey, it can increase muscle strength and growth by more than 10%. There are a lot of negative comments thrown around about creatine, the harshest criticism is that it just increases the water weight of your muscles. While it’s true that creatine increases water weight, it also provides your muscle with a valuable energy source that helps you during your workout.
This additional energy will allow you to do more reps and push yourself that little bit harder. Every time that you are able to do that one last rep or run those five extra minutes is going to have a huge impact on your fitness and muscle growth. Experts recommend taking between 1 and 5 grams of creatine, alongside whey protein to really get the most out of your workout regime.
Carbohydrates Are Not the Enemy
This might seem controversial but fast-acting carbohydrates are actually very important in muscle growth. The main energy source you burn when working out is glucose, which is stored in the fibers of your muscles. If you don’t replenish this energy source shortly after your workout then you will be compromising your energy levels for your next day at the gym. Vitargo is a complex carbohydrate that is faster to digest than any other. Sugar dextrose, which is very nearly the same as glucose, is the next fastest. Both are available in supplement form but as you need to have about 40-60 grams of carbohydrate after your workout you might find that your shakes are getting a bit too much to drink after you’ve added all your whey, casein, and creatine.
If you’d prefer, you can find sweets that are pure dextrose which is a fine solution. It might seem odd eating a bunch of sweets after you’ve just worked out but as long as they are 100% dextrose it’s just the same as taking it in powder form. It is also worth bearing in mind, that although these are not equivalent, white bread and potatoes are almost as quick to digest as straight dextrose. Try mixing up where you are getting your post-workout carbohydrates from so that you don’t get bored, just make sure you are getting the right amount each day.
Supplements Exist for a Reason
Getting exactly the right amount of proteins and other amino acids is hard to achieve when just eating a normal diet. Supplements exist so that you can be sure you are giving your body everything it needs to build muscles effectively. Choosing the right mix of whey, casein, creatine, and complex carbohydrates is important in making sure you aren’t expending all this effort for minimal reward.
By using these expert tips you will be maximizing your gains and energizing yourself throughout your workouts. Studies have shown that using supplements is the best way to build muscle and improve strength, so do yourself a favor and start helping your body grow to where you want it to be.
