Let’s face it, working out requires a lot of effort, and history has shown us that people enjoy taking short cuts, so the fitness industry is full of gimmicks and promises. The truth is that genuine hard work cannot really be substituted. Fitness-related “hard work” includes going to the gym, using weights, running miles, eating healthfully, and making an effort to lose weight and gain muscle. Then you need best selling workout supplements.
However, it’s not all hogwash. Our ancestors (and mammies) gained strength from healthy eating and heavy lifting, but you can bet your bottom dollar that if they had access to today’s science and technology, they would have also looked into the world of supplements.
But how are you supposed to distinguish between helpful supplements and nonsense in a market that is heavily populated by phoney wonder drugs and placebos? It’s challenging, to be honest, but the key is to avoid falling for simple “programmes” or magic pills that promise quick results without much effort on your part. Look for products that don’t try to convince you to buy something that is unreal. In the fitness industry, as in many other industries, if something seems too good to be true, it probably is.
I won’t make this into a brand-obsessed buying manual for all the top supplements. There are literally thousands of possibilities available for you to choose from, so there’s no use in me adding my own opinions to the mix. Instead, we’ll discuss a few tried-and-true supplements whose efficacy you can put your life savings on.
4 Best selling workout supplements
Without further ado, here are seven effective pre-workout supplements:
Creatine is about as near as it gets to being a “magic pill” without being a bunch of nonsense when it comes to the “magic pill” part of workout supplements. We all have creatine, a naturally occurring nitrogenous organic acid. In its manufactured form, creatine is a chemical that improves performance by increasing the generation of adenosine triphosphate (ATP), which aids in muscle growth and repair during stressful situations.
Basically, throughout a workout, creatine provides short bursts of energy and aids in muscle regeneration, enabling you to run a bit faster, complete one or two more sets, and push your muscles to their limit. There have been literally hundreds of clinical trials on the substance, and while the outcomes do differ from person to person and study to study, the fact remains that the substance is effective.
It comes in many different forms, including powder, liquid, solid, etc. It can also be found in smaller amounts in foods like meat, fish, and eggs, but a concentrated powder form is clearly superior and more beneficial.
2. Amino Acids in Branched Chains (BCAAs)
Because they assist you both during and after your workout, BCAAs are fantastic. In fact, they are most radiant after exercise. Leucine, isoleucine, and valine, three important amino acids, are combined to form BCAAs, which are crucial for muscle recovery and repair. Their sole purpose is to hasten your muscles’ recovery after a strenuous workout, allowing you to spend more time lifting heavy weights in the gym and fewer days off feeling stiff and exhausted.
Even beyond than that, it goes. In addition to assisting muscles in self-repair, these amino acids also aid in supplying vital energy during workouts while also reducing the synthesis of several hormones that actually work against your body’s attempts to develop muscles, most notably cortisol.
The tricky thing with BCAAs is that you have to continuously reminding yourself to take them throughout the day. To achieve the maximum results from these foods, you literally need to eat them in the morning, at night, before, during, and after your workouts, among other times. The good news is that maintaining BCAA supplements in your diet won’t put too much of a strain on your pocketbook.
L-citrulline is another best selling workout supplements. Citrulline is a non-essential amino acid that is produced by the body, found in food sources, and available as supplements in the form of L-citrulline or citrulline malate. The two vary in that the former contains only citrulline, whilst the latter has both citrulline and malic acid, which aids in supplying energy. Citrulline malate hasn’t been well researched to see if it has the same benefits as L-citrulline, despite some indications to the contrary. Citrulline is a naturally occurring substance found in foods including watermelon, cucumbers, beans, meats, and nuts. Because L-citrulline has been shown to increase protein synthesis and blood flow, which in turn activates the signals in the body involved in muscle growth, it has grown in popularity among athletes.
You can work out as hard as you desire while simultaneously benefiting from the supplement’s ability to aid in recuperation. L-citrulline also offers additional health advantages unrelated to physical activity. Because it is a precursor to nitric oxide, L-citrulline lowers blood pressure in hypertensive patients, according to Mazzoni. Nitric oxide is a chemical that you want to have more of because it is known to increase blood flow by expanding your blood vessels and enabling more blood circulation. He advises taking no more than 10 grammes of L-citrulline as a pre-workout supplement if you chose to do so.
4. Protein Casein -best selling workout supplements
Casein is a protein that digests very slowly compared to whey. It may take up to seven hours for your muscles to receive all of its amino acids. For this reason, we advise consuming some casein before bedtime, whether it be in the form of a protein shake or entire foods like cottage cheese or Greek yoghurt. Many people believe that taking casein during exercises is a waste of time because it takes so long to digest. However, numerous studies demonstrate that adding casein to whey protein post-workout increases muscle growth beyond what is possible with whey alone. This is because, while whey quickly initiates muscle protein synthesis, casein reduces muscle protein breakdown, which typically increases after workouts. Mixing whey with milk is a simple approach to add casein post-workout because milk is a strong source of the protein.
Dose: Take 20 grammes before bed and 20 grammes of casein with your 20 grammes of post-workout whey. Other possibilities include combining your whey shake with a cup of cottage cheese, two cups of low-fat milk, or one cup of Greek yoghurt.