4 Budget Friendly Muscle Building Supplements

If you ever go to a supplement store with the goal of buying every ‘muscle building’ supplement in there, you would end up spending all of the monthly salary or pocket money you have. 

However, even after spending so much money, you would not have bought even 20% of those ‘muscle building’ supplements. 

The supplement industry markets a lot of the supplements as potent muscle builders and wants to sell you useless stuff with the false premise of saying it will help you build muscle.

supplements

As a matter of fact, less than 5% of those supplements contribute towards your muscle-building goals. 

Here’s a list of muscle-building supplements that actually work :

  1. Creatine 

Not only can creatine help you increase muscle strength and size, it can also help you recover between sets faster. This allows you to train longer and with more intensity, ultimately leading to greater gains.1-3 Hundreds of studies support the benefits of this supplement.

Your body produces a small supply of creatine. However, if you want to maximize stores and reap the full benefits of creatine, you’ll either have to eat 2-3 pounds of meat a day or take a supplement.

There are two common methods for maximizing creatine stores in your body. One way is to do a short-term creatine load, where you ingest 20 grams of creatine a day for 5-7 days. 

This is followed by a low-dose maintenance phase of 3-5 grams per day. This overconsumption helps to flood the muscle with creatine and has been shown to increase creatine pools in the muscle faster.2

If you’re not in any sort of rush to maximize creatine stores, you can opt for a continuous low-dose protocol, consuming 5 grams of creatine per day. Although it’ll take around four weeks to maximize creatine stores, you’re less likely to experience any weight gain with a low-dose protocol.

Recommended dose: 20 grams for 5-7 days followed by 3-5 grams for maintenance.

  1. Multi Vitamins

A multivitamin is a preparation or concoction intended to serve as a dietary supplement with vitamins, dietary minerals, and other nutritional elements included.

Multivitamins are available in the form of tablets, capsules, pastilles, powders, liquids, or injectable formulations – so anything and everything. They are usually relatively cheap to purchase and widely available.

Bodybuilding can have a very taxing effect on the body. And in any instance where you over train or are restrictive in terms of your diet, your body can often be missing specific vitamins and minerals.

For that reason, a multivitamin is undoubtedly one of the most important supplements you can take when bodybuilding.

it’s vital to get all the vitamins and minerals you need so you can achieve optimal health and improve recovery.

This is the reason multivitamins are so useful, as they are a convenient way to provide your body with vitamins you don’t get enough of through your diet.

  1. Omega – 3 Fatty acids 

Fish oil is a nutritional supplement harvested from fatty fish, including sardines, salmon, mackerel, tuna, and herring.

Fish oils contain omega-3 polyunsaturated fatty acids. These are

essential fatty acids that the body cannot make for itself. The three primary omega-3 fatty acids are alpha-linolenic acid (ALA) and its metabolites docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Fish Oil helps in the following ways :

  • Helpful in reducing muscle soreness

After you perform an intense or unfamiliar workout outline, you are most likely to feel muscle soreness and stiffness. Known as Delayed Onset Muscle Soreness (DOMS), this phenomenon is very common. 

The reason for it is the inflammation in your muscle cells. DOMS can adversely affect serious bodybuilders and their performance. 

Fish oil can be helpful in this case as it curtails muscle damage and inflammation caused after an intense resistance training session. 

  • Helpful in enhancing performance

Various studies have shown that DHA & EPA present in fish oil is good for boosting athletic performance. 

These components have anti-inflammatory properties that help in controlling the decline in strength and range of motion that occurs due to heavy-duty workouts. 

This helps in enhancing the performance at the gym. In another study, it was discovered that consuming a low-calorie diet in combination with resistance training and regular fish oil supplementation not only supports weight loss but an increased lower-body muscle strength.

  • Help in Weight Loss

Another great benefit of fish oil is that it speeds up the weight loss process. If anyone is looking forward to shedding the extra kilos and getting in shape, fish oil capsules are your best bet.

When combined with a balanced diet and regular exercise, fish oil aids weight loss. Fish oil capsules can be consumed with workouts and a nutritious diet to boost the fat loss process and enhance the metabolism along with heart health. 

It also helps in lowering the levels of triglycerides and cholesterol.

  1. Caffeine

Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants.

It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness.

Sometimes you need an extra boost of energy before a workout.

While options abound, one of the most popular pre-workout drinks is coffee. High in caffeine and low in cost, coffee makes for an effective beverage to enhance exercise performance.

Caffeine has been widely researched as an effective ergogenic acid — or performance enhancer — in both strength and cardio training. 

Its benefits include

  • increased muscular strength, endurance, and power
  • increased aerobic endurance
  • improved sprinting, jumping, and throwing performance
  • sparing glycogen stores and utilizing fat as the main fuel source
  • enhanced focus and alertness

Author

Surajit Jana.

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