3 Common Supplement MythsOctober 15, 2019| Lauren
Not sure if supplements should be part of your nutrition regime? If you’re serious about your fitness goals you should know that it takes not just the right diet plan, but also the right supplements to ensure maximum results. Despite the many benefits related to your muscle building and supplements, there are many myths surrounding their use. Keep reading to discover the truth behind these common supplement myths.
Myth #1 – A pre-workout product is just as effective as a cup of coffee.
Although coffee can deliver an energizing dose of caffeine, and caffeine has been shown to have many ergogenic benefits when it comes to your workout, including increased energy, focus and reduced time to fatigue, pre-workouts can also provide you with a few more benefits. A pre-workout supplement can deliver a blend of other performance ingredients that can work on many biochemical pathways. A proper pre-workout supplement can enhance nutrient delivery, increase performance, endurance, stimulate muscle building, improve strength, power and optimize energy during workouts.
The best part about a pre-workout is that you don’t need to buy a bunch of single-ingredient supplements; many pre-workouts come packed with compounds that work on these pathways. Look for a pre-workout that contains: beta-alanine and betaine for enhanced endurance and reduced lactic acid burn out, creatine for increasing strength and muscle, citrulline for muscle pumps and adaptogens such as Rhodiola rosea for enhanced stamina.
Myth #2 – Protein powder is not necessary if you’re following a proper meal plan.
The truth is that eggs, chicken breasts, steak, and yogurt are all great sources of protein, and in fact, they are some of the best. They deliver all the necessary and essential amino acids you need to build and maintain a lean body, but protein powder does too. Both whey and casein protein powder are derived from dairy protein. Dairy protein has a higher biological value over many foods including chicken and eggs because it is fully absorbed and utilized by the body.
If you’re trying to add some muscle or even maintain your current muscle, you should be getting in at least 1 to 1.5 grams of protein per day per pound of muscle. Getting that much protein from food alone can be challenging; that’s where protein powder can be a convenient way to help meet your daily protein needs. Use a blended whey protein that provides a sustained release of amino acids to your muscles throughout the day. Protein powder can also be added to your favorite shakes and baked good recipes.
Myth #3 – Creatine can make you bloated and bulky!
Not true. This highly researched supplement is by far the most researched on the market. This supplement can help increase strength, performance and lean muscle mass. Creatine works by increasing the availability of energy to working muscles, which means you can train longer and push more weight. Creatine does not work on hormonal pathways of muscle building and can’t increase your level of testosterone. Creatine works by drawing water into the muscles, to help increase cell volume, this action triggers muscle hypertrophy or growth – which means even after you’ve stopped using creatine, you will retain your lean muscle gains. Use 5 grams of creatine per day either before or after workouts for a minimum of eight weeks to get the maximum benefit.
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