With the fitness and supplements industries exploding in this period, everybody starts asking if you need to take any supplements and also what are the main supplements a lifter needs, the basic ones.
What are the best brands, the best quality? The main purpose of this article is to tell you what are the main supplements you need, why you need them and also, where do you get them from, on a low budget but good quality!
Whether you’re on a tight budget, or just looking to save yourself some money, there are plenty of supplements out there which will take you one step closer to achieving your fitness goals – without breaking the bank! Continue reading below.
Hete is a short list with the main supps you guys need:
1) Whey Protein
Protein is essential when it comes to building muscle, and it can be tough to come by through diet alone, especially for those on a budget. Chicken, beef, eggs etc. don’t come cheap, so it can be hard for students to reach their protein intake through diet alone.
Whey Protein has several qualities which make it an ideal supplement. First of all, it is very low in fat and carbohydrates. This means it is almost all protein, so is great if you are looking to cut down, or bulk up (with minimal fat accumulation). Whey is also very fast absorbing, which mean it is fantastic to take post-workout, as it will be utilised by your muscles quickly, helping them to recover even faster. Since whey is a bi-product of the manufacture of cheese, it is also very cheap compared to other sources of protein, making it perfect for anyone who doesn’t want to splash the cash to reach their goals.
The convenience of whey protein is one of the things which makes it so popular. You can easily mix it with milk or water to make a tasty shake which will help you to reach your protein goal; whether you’re at home or on the go.
Branched chain amino acids are an excellent supplement, but are a little less well known than whey protein.
They constitute of 1/3 of the specific amino acids which make up our skeletal muscle tissue, meaning they can be more effective than just ‘regular’ protein.
BCAAs have been suggested to have many benefits. One of which is reducing tirelessness and fatigue, meaning you will have more energy throughout the day as well as for the duration of your workout, allowing you to push harder for longer.
This is done since they inhibit the production of serotonin, which rises when you exercise. Serotonin increases how much you feel tired; your perception of fatigue. By inhibiting its production, BCAAs allow you to feel more alert, awake and give you more energy. Additionally, they are also known aiding the reduction of muscle soreness. This means that you are able to give it 100% in the gym, even if you had an intense session the previous day. It has also been reported that they can help to reduce muscle breakdown. This can occur when following a metabolic (fat loss) meal plan. BCAAs are available in several different forms, from tablets to powders. They are also available in different ratios.
READ MORE: BCAAs – all about branch-chained-amino-acids
Creatine is a very popular supplement. It is found naturally within our skeletal muscle tissue and has many benefits when it comes to strength and hypertrophy.
We usually consume creatine in small doses through foods such as beef; however, supplementation is required in order to experience its full potential. Essentially, creatine works by providing energy in the ATP/CP system. Creatine phosphate (CP) provides your body with a phosphate molecule, which is used to turn adenosine diphosphate (ADP) into adenosine triphosphate (ATP). This releases energy.
As a result, during short, intense exercises (e.g. weightlifting) we experience increased levels of energy. This means that through your set you will be able to push for longer and may be able to lift even more weight than you would have previously been able to.
Creatine also ‘pumps’ more water into your muscles, giving you an overall more full look and a phenomenal pump in the gym. Red meats such as beef are generally too expensive, and high in fat, to consume on a regular basis. Creatine supplements on the other hand can be bought at a relatively low price, depending on the type you buy.
There are several different ‘variations’ of creatine, but creatine monohydrate is commonly the best priced and most readily available.
READ MORE: Creatine – the most amazing supplement
CONCLUSION: Well, there you have it it doesn’t matter how small your budget is, the supplements above can be found in different variations, sizes, types and prices. But to be honest, first of all you need to be sure you put 100% of the workout in the gym, you have your diet on point and put away some small budgets. MyProtein is a rising brand with top quality supplements in Europe and USA, be sure to check out their discounts!