Sunday, 7 April 2019

SUPPLEMENTS FOR LEAN BULK OR MUSCLE BUILDING


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    Helps with nitric oxide production and enhances athletic performance.
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


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

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


  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 

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
o   Vitamin D Is Important For Bone Health

TOP FIVE MUSCLE BUILDING SUPPLEMENTS