In this day and age, we have a lot of supplements, and it can get really confusing with what we need to supplement to provide ourselves with optimum muscle growth and strength. Today I will give you my opinion on what supplements are mandatory to use if you want a boost in your muscle growth or strength journey.
Should I use supplements?
It is a big deal in the fitness industry, whether you use supplements or not. Some say that you don’t need supplements, and others say you do. But there is a fine line of supplements you need and don’t need.
In my experience, I can say you only need about five or six supplements if you have a good and balanced diet, and if you have a poor diet, check that out before considering supplementing.
In conclusion, use supplements only if you have a good diet, and never try to replace a good diet with supplements.
What supplements should I take if I have a good diet?
Preferably, in a perfect world where your diet is excellent and you get all your nutrients, you wouldn’t need any kind of supplementation, but we live in an imperfect world, meaning we need to supplement the shortage we have.
The primary supplements for a good bodybuilding or powerlifting career are: creatine, vitamin D3, omega-3 zinc, and any kind of protein powder (usually taken if you do not intake enough protein in your diet; not mandatory to take).
What is the purpose of the supplements mentioned above?
Well, taking these supplements is not only for muscle-building or strength-gain purposes; they are also very beneficial to your overall health. Creatine monohydrate is one of the best supplements you can use. The main benefits of creatine monohydrate intake are:
- Cognitive improvement (Creatine monohydrate may have cognitive benefits, which can be advantageous during endurance events)
- Increased strength (Strength, muscle size, and performance. Creatine use allows an athlete to do more work during reps, leading to greater gains in strength and muscle growth.)
- Injury prevention (Creatinine reduces the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, and tendons.)
- Recovery (Studies say that creatine intake has more than doubled the recovery rates of lifters.)
- Building lean mass (When used in conjunction with resistance exercise, creatine may modestly increase lean mass.)
Getting vitamin D does not mean it always has to be in pill form; you can get vitamin D from the supplement. Benefits of getting enough vitamin D3:
- Increased muscle protein synthesis
- Increased strength and physical performance
- Improved immunity
If you don’t eat a lot of fish on a weekly basis, then taking omega-3 is perfect for you. Omega-3, or fish oil, is taken for many benefits in fish, mainly: