Best Supplements For Muscle Gain & Fat Loss | Beginner’s Supplement Guide
Ngày đăng: 25/05/2021 by Admin Mint
Written by Liam Agnew – Sport and Performance Nutritionist, 21 May 2021
There are thousands of supplements on the market, ranging from simple protein powders to names that would sound more at home in a science lesson. So, we can see why it might be hard for a beginner or those on a limited budget to get to grips with it. A big goal for a lot of beginners is to build muscle, and lose a bit of fat. But what are the best supplements for muscle gain?
This article will help demystify any questions and give you information on the best supplements for muscle gain and fat loss for beginners.
1. Whey protein
The number one choice when it comes to protein supplementation for a lot of people is Whey Protein.
Whey protein is as close as any supplement will ever get to being “required” in a training and diet program. With good reason too – as Whey is an excellent source of the most important muscle-building amino acids (branched chain amino acids) leucine, isoleucine and valine. These are key signals in triggering muscle protein synthesis AKA new muscle growth.
Whey Protein has also been shown to have fat burning power. It has been found that by just adding whey protein into the diet without any other dietary modification, subjects lost fat and built new muscle tissue.
Whey protein is also satiating whilst remaining low in calories, can use anytime during the day, making it one of the best supplements for muscle gain and fat loss.
If you are vegan or vegetarian, you can try with protein plant based.
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https://nutritiondepot.vn/danh-muc/whey-protein
Combo Impact Whey Isolate 2.5kg and BCAA 500g and Creatine 500g – Myprotein
2. Creatine Monohydrate
The most tested and researched supplement on the market is Creatine Monohydrate, an organic acid that can be found naturally in food such as fish and beef.
Creatine helps those looking to get bigger, stronger and perform better. It works by acting as an energy source for anaerobic work such as weightlifting, sprinting and anything requiring rapid bursts of movement. It’s also been shown to increase muscle protein synthesis, allowing you to lift for longer and up your creatine stores.
Creatine helps to “volumise” the muscle, to help trigger protein synthesis, minimise protein breakdown and increase glycogen synthesis.³
Due to creatine helping you lift more for longer, you’ll both increase your training volume and no doubt burn more calories, which makes it another one of the best supplements for muscle gain and fat loss.
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3. Omega 3
Probably the most underrated supplement on the market, Omega 3 is derived from fish oil. As an Essential Fatty Acid (EFA), it is just that – essential.
Omega 3 can be found in salmon, trout, free range eggs and grass-fed beef. Unfortunately, the amounts in these foods tend to be on the lower side. If you don’t often eat these foods, supplementing could be for you.
Omega 3s have also been shown to help burn more fat for those in a caloric deficit. This is due to the fact it helps with beta-oxidation (the breakdown of fatty acids to be used as energy). Therefore, by supplementing more Omega 3, you have a better chance of increasing your body’s ability to use its own fat stores as energy and burning body fat in the process.
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4. BCAAs
When used properly, BCAAs are an incredibly powerful supplement to assist your training.
In order to build muscle, it’s important for your body’s rate of protein synthesis to be higher than the rate of protein breakdown. If it’s the other way around, you’ll begin to lose muscle mass and when they are equal, your muscle mass will remain the same.
So, how do BCAAs help this?
BCAAs increase the rate of protein synthesis
BCAAs stimulate protein synthesis as they have previously been broken down into the amino acids required by your body to carry out the reaction. This means that the rate of protein synthesis increases. This is exactly how BCAAs can help maximise muscle recovery.
BCAAs reduce the amount of protein breakdown
BCAAs reduce the number of bases that are released which signal to break-down protein. Understanding this makes it easier to understand how BCAAs increase protein synthesis – this results in more muscle being built. Due to this, BCAAs may be a valuable supplement to help you build muscle and lose fat.
Furthermore, they have been shown to reduce muscle soreness, meaning you can push even harder in the days following intense exercise.
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5. Multivitamins
Some people could say that a multivitamin is a non-essential supplement and each vitamin can be absorbed through a well-balanced diet.
However, for most, it’s pretty difficult to squeeze in 7 essential vitamins, in addition to B vitamins, vitamin C, E, A and D3 – especially those who live a hectic lifestyle.
Including daily vitamins in the diet is more important for those who push their bodies through physical exercise.
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**Note: Use the above supplements in accordance with the recommended dosage, carefully read the product label before use.
