Recommended Supplements during lean bulking phase
The Muscle
Building Diet wouldn’t be complete without some recommendations. If you like to purchase any of the click of the product just click on the image.
Pre workout Supplements
1. CREATINE MONOHYDRATE
o It is the most effective supplement available, it works by
hydrating muscle cells and accelerating the regeneration of ATP.
o Studies corroborate that about 3-5g of creatine
per day is necessary to sustain saturated intracellular levels.
o NOTE: Creatine can be taken after your workout if you prefer and drink half ounce per pound of water while yuou
supplement it to maximize its benefit.
2. CITRULLINE MALATE
o Begin with a dose 5g, taken
pre-workout.
o If desirable, you may use up to 20g of
L-citrulline per day for max effects.
3. CAFFEINE
o Caffeine has been shown to boost athletic performance and improve
focus/cognition.
o The general dose recommendations for performance enhancement with
caffeine are 1-3 mg per kg of bodyweight (1kg=2.2lbs).
There are about 200mg of caffeine in a “strong” cup of coffee. It is best to
take caffeine on a relatively empty stomach, about 30 minutes prior to
training.
BEST PRE WORKOUT SUPPLEMENTS 2019
BEST PRE WORKOUT SUPPLEMENTS 2019
Intra workout supplements
1. BCAA/EAA
SUPPLEMENTS
o A branched-chain amino acid (BCAA) or essential amino acid (EAA)
supplement may be utilized before, during and/or after training if you desire.
This is likely a worthwhile consideration for those who train fasted and won’t
be eating soon after their workout is over.
o I would highly recommend you should use EAA instead of BCAA.
Post Workout supplements:
1. PROTEIN SUPPLEMENTS
o Whey protein powder may be useful if you don’t have time to eat a
solid-food meal and need a quick, high-quality source of protein.
o Use protein powder as needed to hit your daily protein intake
goals.
o Casein protein supplements digest a bit slower and can serve as a
great snack before bedtime.
BEST WHEY PROTEIN SUPPLEMENTS UNDER 5000 RUPEES
BEST WHEY PROTEIN SUPPLEMENTS UNDER 5000 RUPEES
2. MULTI-VITAMINS
o You can’t really go wrong by using a multi-vitamin; they provide a
bounty of benefits and work as a sort of safeguard against any nutrient
deficiencies that may arise from not having a well-rounded diet.
o Follow the label of your specific brand of multi-vitamin for
proper dosage.
Before Bed supplements:
1. FISH OIL
o It Assists in lowering LDL cholesterol and
keeping blood lipid profile in a healthy range.
o
Helps improve joint and skin health.
o
Aim for roughly 4-5g of fish oil per day
(providing about 2g of EPA and 1.5g of DHA).
if you are vegetarian then you can use flex oil supplement. you can purchase it by clicking here
if you are vegetarian then you can use flex oil supplement. you can purchase it by clicking here
2. VITAMIN-D
Vitamin
D is a fat-soluble vitamin that helps your body absorbs calcium and
phosphorus. Having the right amount of vitamin D, calcium, and
phosphorus is important for building and keeping strong bones. Vitamin D is
made by the body when skin is exposed to sunlight.
o
Vitamin D Plays A Role In
Neuromuscular Functioning
o Vitamin D Is
Vital For Immune Health:
o Low Vitamin D
May Lead To Fatty Muscles
