Despite long-held misconceptions about supplements, they are a basic requirement in your workout plan and bodybuilding goal. They will not only help you to lose weight, but also enhance your body’s ability of fat burning while also preserving your muscle-building gains. Quality supplements help you to fill in your nutritional gaps for maximal results in achieving muscle strength. They are an optional extra to achieve fat loss.
It is common knowledge that correct nutrition has to be in place before training. While missing the training session may be productive for the needed recovery, neglecting nutrition will break down the healing process.
Once you resume training under these conditions, protein synthesis and muscle growth might be affected, even when you have the best of diets. Muscle might cannibalize itself when the body gets into a state of catabolism. Thus, the demands of training should not override nutritional balance or imbalance for optimum results. The is where the need for supplementation comes in. The supplement industry is booming because of one reason: supplements work.
Important supplements
Whey Protein
– 20-30 grams with a high-glycemic carbohydrate post-work
– It increases performance.
– It improves strength and recovery.
– It grows and maintains muscle.
– It helps to lose fat.
Carnitine
– 1000-2000 mg
– It burns fat to fuel your workouts.
– It also helps with mental function and focus.
Beta alanine
– 2-3 grams before
– It helps you to work out for an extended period (that is, more reps, high intensity, etc.)
– Less fatigue
Conjugated Linoleic Acid (CLA)
– It increases metabolic rate.
– It helps to build strong immune system.
– It helps to lower cholesterol.
Branched-Chain Amino Acids (BCAAs)
– 6-10 grams before or during workout
– They help to boost muscle growth.
– They help to turn on muscle protein synthesis in muscle cells.
Creatine Monohydrate
– 20 grams per day
– It helps in muscle building.
– It helps to recover speedily between sets.
– It improves the quality of resistance training.
Fish oils
– 2 grams daily, but with a meal
– It helps to minimize post- exercise muscle soreness.
– It speeds up recovery process. It can also help to increase the rate of protein synthesis, when combined with carbs and BCAAs.
– It yields muscle mass gains.
Sample Supplement Plan
Upon Waking
– 30 g serving of whey protein
– 5 g of Creatine
– 1 serving of BCAAs
With Breakfast
– 1 tsp (or serving) of fish oil
– 5g serving of L-Glutamine
– 1 multivitamin tablet
With Lunch
– 1 teaspoon (or serving) of fish oil
Before Training
– 5g of L-Glutamine
– 5g of Creatine
After Training
– 30g of whey protein
– 5g of L-Glutamine
Before Bed
– 5g of L-Glutamine
– 30g of Whey protein
– 1 serving of BCAAs
This implies that supplements are rather a necessity rather than an optional form of supplementing a balanced diet. A good diet alone cannot fulfill the function of weight loss and muscle growth.
Creatine, whey protein, and L-glutamine are bodybuilding supplements whose sufficient amounts could be obtained in supplemental form.
Fish oil from which key vitamins, omega-3 fatty acids, minerals, and Branch Chain Amino Acids are extracted also comes with great beneficial effects in weight gain/loss goal.
Now here’s the critical point of the whole Get Shredded Diet. This plan will consistently produce a 0.5% and 1% body fat loss per week. The total calorie intake will fall between 1800 and 2000kcal per day. It works perfectly! However, it might not be the right plan for you! Do not panic! If you’re lighter or heavier than I am or you’re training less or more, you’ll have to slightly tweak the diet above to match your own needs. These adjustments are pretty easy to do using the USDA nutrient database, found online.
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