Going to the gym, working out, and staying fit are some of the best things you can do for your health. It takes determination and perseverance to push through the sweat and tears that come with any strenuous workout. But that feeling of euphoria at the end is so worth it. Following a balanced, healthy, and nutrient-rich diet will help you reach the goals you strive for. However, many people are opting to use gym supplements to help them reach these goals faster.
Supplements are a great way to enhance your workout and gain muscle fast, or to assist with your everyday workout and performance maintenance. If you’re wondering where to begin when it comes to gym supplements, this guide will cover the best supplements to take to gain muscle for both pre-workout and post-workout gyming, along with all the need-to-know essentials about using supplements to enhance your workout regime.
Which Gym Supplements Should I Be Taking?
It is a good idea to start your supplement plan after you have a reliable training and nutrition plan in place. Once you have a solid routine you might be asking yourself; “which supplements should I be taking?”. There are so many on the market that it can be tough to find the right supplement to suit you and your workout needs.
The best way to find a supplement to suit your individual needs is to consult with your dietitian or sports nutritionist if available. Supplements are a great way to boost your workouts and help you get the results you’re looking for. If you want to build muscle and strength, or if you are losing weight and getting lean, there are different supplements to support you.
A great place to start is by taking pre-workout supplements. Pre-workout supplements are steadily growing in popularity. There are many great pre-workout gym supplements on the market with brilliant reviews where people are seeing results they could only dream of.
They are usually taken around 30 minutes before a workout to get absorbed into your body to be used as energy. Pre-workouts are used to heighten energy levels during a workout and intensify your performance, this means you can work harder and get the most out of your workout. Some people also take pre-workout supplements to improve their mental focus and help them feel more awake during a workout.
Popular Pre-Workout Supplements To Take:
- Beetroot juice
- BCAA (branch chain amino acids)
- Whey Protein
After an intense workout, it’s easy to feel the strain your body has gone through during exercise. Post-workout supplements are just as beneficial as pre-workout supplements. Instead of giving your body that extra energy boost, post-workout supplements aid your body in recovery, by helping your muscles repair themselves and encouraging muscle growth.
Should I Be Taking Gym Supplements?
Generally, athletes don’t need to take supplements daily as long as they are following a healthy diet full of enough proteins, vitamins, and other minerals to get their desired results. As long as athletes have no deficiencies, using food and diet to enhance their workout is usually enough.
High Protein Foods That Can Aid Your Gym Performance:
- Legumes and beans
- Greek Yoghurt
- Lean Meat (Chicken breasts/ Tuna/ Beef)
- Cottage cheese
Eating a healthy diet and being happy with your results is great, but using supplements can complement your eating plan. You can’t substitute a healthy diet for gym supplements, but prioritising both at the same time can give you amazing results in a very short time. Gym supplements can add value to your performance goals and will help you improve your endurance and gym routines effectively.
Which Supplement Works Best For Muscle Gain?
There are many gym supplements out there to choose from which can benefit your health in different ways. Two of the most popular and tested supplements for muscle gain are creatine and whey protein. These two gym supplements have proven to work with the majority of athletes reviewing them.
Creatine: This supplement is one of the most studied on the market, and there are many claims that it is the most effective too. It is made up of three amino acids (glycine, L-arginine and L-methionine). Creatine works specifically to increase muscle gain and muscle mass. Research has shown it can increase mass by about 4,5 kilograms and boost your strength by around 10%. As long as you are putting in the hard work at the same time of course.
Whey protein: Whey protein is now the best-selling supplement on the market today, and it is used as a protein powder to be drunk as a shake before or after a workout. It is a protein taken from whey, which is derived from milk. Whey makes up 20% of milk protein, so taking a whey supplement on its own gives you a much higher dose of protein per serving.
Whey protein works effectively to build lean muscle, and you can see the effects of it working fast. It digests quicker than any other protein making it a great choice as a workout supplement because your body has a quick intake of amino acids. Whey protein is a source of BCAAs (branched-chain amino acids) which are critical in muscle growth and development, making this one of the best gym supplements to grow muscle fast.
Whey protein works best when taken before and after a workout. Many athletes take whey protein and creatine at the same time in a protein shake pre-and post-workout. Used together, these supplements will help you grow muscle rapidly.
Best Supplements To Take To Gain Muscle:
- Whey Protein
- Bodybuilding supplements
Do Gym Supplements Work?
It’s important to remember that no supplement is going to work its magic on its own and although there are many benefits of using supplements they seem to work best on skilled athletes. Although, you can still reap some benefits of gym supplements.
Some people see the effects more than others, but if you are willing to pay the cost of gym supplements and put in the hard work at the same time you should be able to see results too. Ensure you are using top-quality gym supplements which have been tested for their purity. At Prime Growth Nutrition you can find a range of supplements which are commended for both their quality and affordability.
How Can I Build Muscle Fast?
If your goal is to build muscle fast, there’s a lot more involved than just working out and spending hours at the gym. You need a rigid and consistent routine that takes into account all aspects contributing to your health and muscle gain, that includes eating and sleeping habits. To build muscle quickly, you need to push your muscles during a workout, but also ensure you give them enough time to recover properly before working out again.
There are a few ways to quicken the process of gaining muscle, but the most obvious is to increase your volume of training. The more you push yourself and the more you train, the bigger gains you will have. Find a programme that focuses on building muscle sustainably and you will see results happen fast. A few steps to quicken the process include
- Increase how much you train every day.
- Prioritise the eccentric phase of your workout.
- Eat a lot of Protein.
- Take supplements that aid muscle growth.
- Increase your calorie intake.
- Sleep more to help your muscles recover.
- Eat casein before you sleep.
- Use creatine and whey protein before and after your workout.
- Stay hydrated.
- Push yourself by using heavier weights for certain exercises.
Will Progressive Overload Help Me Build Muscle Fast?
Progressive overload is the process of gradually increasing your weights in your gym routine or the number of sets you are doing per workout. This means your workout gradually gets more difficult, and you start building more muscle. Increasing the difficulty of your workout a little each time keeps your body challenged, and you will gain muscles much faster than usual.
It is a great way to prevent your body from plateauing during workouts. If your workout stays the same and you never increase your weights, you might find the workout gets easier, but you aren’t likely to see a large increase in muscle mass. Progressive overload is an effective way to benefit your muscle growth and see advancement in your workouts.
Does Creatine Work Effectively On Muscles?
Creatine works as an energy component for your cells, allowing your cells to work harder and give you a better workout. Continuous usage of Creatine can lead to consistent, long-term outcomes. Creatine can be used as both a pre-workout and post-workout, you should see your best results when it is used before and after a workout.
There have been many studies on the usage of creatine and it is boasted as one of the best working supplements on the market. It works most effectively when used with a proper workout routine. It is highly recommended to start using creatine gym supplements if you want to build muscle and increase your lean body mass fast.
Am I Still Able To Build Muscle Without Supplements?
Having a gym membership and personal trainer can get costly, and increasing your food intake also means spending money on healthy and sometimes more expensive food. Many people can’t afford supplements on top of this, but you can still build muscles effectively when you follow a balanced diet and workout plan.
Supplements can be unnecessary for some people, so you don’t have to feel overly pressured to buy into a whole assortment of them. If you want to start using supplements you can start with a few basics to support your workout, but you don’t need to go all out. It can be difficult to get where you want to be if you are far too dependent on supplements alone.
Should I Be Taking Creatine Before Working Out?
Creatine works best if taken as a pre-workout gym supplement. Although it can be taken both before and after your workout. Creatine can be taken on its own and is a good choice to take if you are only taking one supplement.
To increase muscle mass quickly with creatine people often choose to go through a creatine loading process. This means taking a larger amount of creatine than the daily average dosage of 3 grams for a few days. Creatine-loading allows the supplement to saturate your muscles so that it can provide quick results.
Supplement Examples Available at Prime Growth Nutrition:
- Nutritech Notorious NT Whey
- NPL Platinum Whey Protein
- SSA Supplements Creatine Supreme
Prime Growth Nutrition supplies a large range of gym supplements, vitamin supplements and protein shakes to support your health and workout goals. Staying motivated and positive about your workout programme will help you reach success in no time!