If you are a regular bodybuilder or power lifter then you know the importance of including supplements in your workout diet plan .For beginners and people who are thinking of taking supplements this article will hopefully help you decide on which supplement will work for you and help you achieve your goals. Just to be clear ,supplements are NOT steroids and do not have any side effect when used correctly .The biggest downside to supplements id say is the price as a tub of good quality whey protein ,creatine monohydrate or amino acids will set you back 5000ksh or more and that tub only lasts a month or a few weeks depending on how you use it but that will be covered in another article which I will upload later.
From my experience I'd say this is probably the best supplement you could go for if you have been in the gym for a while and you feel like you want to take your workouts to another level. Creatine is naturally produced in the body and is broken down to produce energy and water retention in the muscle to prevent fatigue .it also helps in recovery when you are on a high volume plan .the pumps you get when using this product are incredible meaning the muscle gets more nutrients and hence growth .
Whey protein is the most common type of protein powder in the market .it is the purest form of protein derived from cow milk and is used to increase the daily amount of protein you take .one protein shake with 2 scoops of any given whey product (well it depends on quality ) has at least 50 grams of protein which is a considerable amount of protein for muscle growth .it is easy to take and can be added to other meals to increase protein content .I will post an article on the best time to take whey to optimize muscle growth and which products are the best in the Kenyan market.
3.BCAAs and Amino acids
These type of supplements are the most basic and are close to multivitamins .They improve the quality of protein you are taking .In summary , there are 20 essential amino acids which are not always present in protein sources such as fish ,meat and eggs and therefore these supplements come in handy as they contain all those amino acids .Just to point out ,some legumes (plant based protein ) actually have all these amino acids and are considered complete protein sources but that is a story for another article .
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