How Supplements Enhance Workouts & Muscle

Muscle gains = dedication + smart choices. Build on your diet and exercise with targeted supplements for a winning strategy.

 

Fueling Your Gains: The Protein Powerhouse

 

Fuel your muscle growth! Protein repairs and builds muscle tissue. The recommended daily protein intake is generally 0.8 to 1 gram per pound of body weight, but active individuals may benefit from increasing this to up to 1.2 grams.

 

 

Here are some top protein options:

 

Whey protein: This rapidly absorbed protein is a post-workout favorite. Opt for grass-fed whey protein from brands like Optimum Nutrition’s Gold Standard 100% Whey or Isopure Zero Carb Whey Protein Isolate for a lactose-free option.

 

 

Optimum Nutrition Gold Standard 100% Whey

 

Fuel Your Workouts & Recovery:

 

Gold Standard 100% Whey, the world’s best-selling protein powder, packs 24g of protein per scoop to help build and maintain muscle with consistent exercise. Plus, it boasts 5.5g of BCAAs and 11g of EAAs, essential nutrients for optimal muscle recovery.

 

 

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Casein protein: This slow-digesting protein is ideal for consuming before bed or when you need a sustained release of protein over time. Try MuscleTech’s Casein Gold or Myprotein’s Impact Casein Protein for a budget-friendly choice.

 

 

MuscleTech NitroTech Casein Gold Protein Powder

 

Slow and Steady Muscle Support:

This micellar casein offers a sustained release of a significant 24 grams of high-quality protein, derived from premium sources.

Unlike whey protein, it delivers a prolonged amino acid release, feeding your muscles for up to 8 hours – perfect for overnight recovery or anytime you need long-lasting muscle support.

 

 

 

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Plant-based protein: For vegans or those with lactose intolerance, plant-based protein powders are a viable option. Explore brands like Vega Sport Performance Protein or Garden of Life Raw Organic Protein for a complete amino acid profile.

 

 

Garden of Life, RAW Organic Protein

 

This plant-based protein powder packs a punch with 22g of complete protein and 4g of BCAAs, promoting muscle synthesis for pre- and post-workout fuel.

 

Plus, it’s easy to digest thanks to organic peas, sprouted grains, seeds, and legumes, along with added probiotics and digestive enzymes. This certified USDA Organic, Non-GMO Verified, and NSF Contents Certified powder lets you fuel your fitness goals naturally!

 

 

 

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Beyond Protein: Optimizing Performance with Targeted Supplements

 

While protein is essential, other supplements can optimize your workouts and recovery:

 

Creatine monohydrate: This naturally occurring compound helps your body produce more energy when you’re engaged in high-intensity exercise. Consider creatine products like Optimum Nutrition’s Creatine Powder or Now Sports Micronized Creatine Monohydrate for a budget-friendly option.

 

BCAAs (Branched-Chain Amino Acids): These readily absorbed amino acids (Leucine, Isoleucine, Valine) can reduce fatigue, improve recovery, and potentially stimulate muscle growth. Look for BCAA supplements like Scivation Xtend Original BCAA or MusclePharm Amino Essentials.

 

Beta-alanine: This precursor to carnosine, a muscle buffer, can help you delay muscle fatigue specifically during high-intensity workouts. Try NOW Sports Beta-Alanine or BulkSupplements Beta-Alanine Powder for a cost-effective choice.

 

 

Unlock the full potential of your supplements! Aim for 25-30g of whey protein within 30 minutes post-workout, and casein protein before bed for sustained delivery.

 

Consider a creatine loading phase (after speaking with your doctor) before taking 3-5g daily. Maximize your workouts with 5-10g of BCAAs before, during, or after exercise. Beta-alanine? Take 3-5g daily, split into doses.