Working out to build muscle can seem like a simple formula: Lift heavy weights and eat plenty of protein-rich food to make big gains.
In reality, however, the body chemistry that precipitates muscle gain is very complicated. Sure, you might get passable results with simple lifting and eating, but you can maximize your time in the gym by focusing on recovery on the cellular level.Â
Many of the vitamins and nutrients weâ€™re going to cover are already included in workout supplement formulas by Onnit, Healthy Origins, Seeking Health, and Life Extension. When working out, it may also be a good idea to look into the use of a Blender Bottle, which includes a wire whisk to help you mix your sports drinks that may help to optimize your workout routine.
However, if you want to understand whatâ€™s going on under the hood of the best workout nutrition supplements, read on.Â
Vitamin B6 is one of the most common additions to workout supplements, but what does it do? Basically, this handy vitamin breaks down large proteins into the smaller parts (amino acids) that your body uses to build new body protein. Without this action, recovery will be slowed, and the amount of protein that can be converted and harvested by your body will be reduced. Therefore, itâ€™s best to take Vitamin B6 before or after a workout, so long as itâ€™s taken around the same time you eat food. Whether you eat before or after your workout, make sure to take a B6 supplement, like Magnesium Bisglycinate Chelate, beforehand.Â
Magnesium is used in a variety of ways during exercise and in recovery too. Just as calcium is used to help your muscles contract, magnesium is integral in helping them to relax again. Unfortunately, magnesium is lost in sweat, and you can be low in this vital mineral after intense workouts. This can result in painful cramping during or following a workout. To prevent this, drink magnesium-rich supplements prior-to or immediately following exercise. Youâ€™ll also derive numerous other subtle benefits related to energy, muscle building, and muscle recovery. Magnesium Glycinate Powder 200 Mg is an ideal source of magnesium that may support your health.Â
Another common nutrient in workout multi-supplements is D-aspartic acid, which you can find in a supplement like Scorbatate Powder. Most people who take this nutrient do so to boost testosterone, which can improve workout strength and recovery. However, D-aspartic acid is not equally effective for all individuals.Â
For one thing, most of the research about this nutrient has been conducted with men. Among these men, only those individuals who had low testosterone, or who were just beginning to work out, experienced higher levels of testosterone. Men who worked out regularly did not see this boost, and the effect was reduced to baseline in men who took D-aspartic acid for 6 months or longer. Therefore, D-aspartic acid is most effective when youâ€™re just getting back into the gym, but may serve no real purpose when used in the longer term.Â
Stinging nettle supplementation combined with exercise has been shown to improve brain function following injury, and in a variety of brain-related illnesses due to age, primary illness, or infirmity. For this reason, stinging nettle is often included in workout formulae, as people who work out frequently due so, in part, for the improvement, it can provide to mental functioning. This, in turn, allows you to work harder and build more muscle. Super Miraforte with Standardized Lignans may be a good source of stinging nettle if you are looking to support overall health.
While not immediately related to workout recovery (at least in the way we normally think about), calcium is essential for maintaining strong bones, and it is lost in sweat during challenging workouts. Calcium is also useful for muscle contraction, and while this may be a secondary effect, it canâ€™t hurt when youâ€™ve got a lot of weight to lift, allowing you to work harder and make gains faster. Total Strength & Performance Pre Workout Formula is a good source of calcium and other nutrients that are essential when prepping for a workout.
Combine these supplements with hard work and a protein-rich diet, and youâ€™ll see muscle gains faster and in greater degrees than youâ€™ve experienced in the past.