Latest posts

View all latest posts

Blog categories

View all categories

Search in blog

Archived posts

Examples of supplementation to gain muscle strength and mass

Posted on: 01/19/2024

Here is an example of supplementation that can be used to gain strength and muscle mass. Remember that supplements should be treated as an addition to a balanced diet and an appropriate training plan. It is always recommended to consult a health professional before starting a new supplement program.

1. Whey Protein:

- Goal: Providing high-quality protein necessary for muscle reconstruction and growth.

- Dosage: 20-40g of whey protein after training and as a snack between meals.

2. Creatine:

- Goal: Increasing strength, endurance and water retention in muscle cells.

- Dosage: 5g daily, preferably after training.

3. BCAA (Branched Chain Amino Acids):

- Purpose: Protecting muscles against degradation, increasing performance and accelerating regeneration.

- Dosage: 5-10g before or after training.

4. Beta-Alanine:

- Goal: Increasing muscle endurance by increasing carnosine levels.

- Dosage: 2-5g per day, divided into several portions.

5. Caffeine:

- Goal: Improve energy, focus and performance during training.

- Dosage: 100-200mg before training.

6. Carbohydrates with Creatine:

- Purpose: To provide a quick supply of energy to the muscles during intense training.

- Dosage: 30-50g of carbohydrates with 5g of creatine before and after training.

7. Omega-3 (Omega-3 Fatty Acids):

- Goal: Reduce inflammation, improve recovery and support joint health.

- Dosage: 1-2g EPA and DHA per day.

8. Vitamin D:

- Goal: Impact on the production of testosterone, an important anabolic hormone.

- Dosage: Depending on demand, often 1000-2000 IU per day.

Remember that effective supplementation should be tailored to individual needs, training goals and body tolerance. It is also worth monitoring your body's reactions and adjusting supplementation as needed.

Posted in: Supplementation

Leave a comment

Related posts