The dietary supplement market is booming.
Year after year, the need for supplements increases – the market reacts with an expanded range: Food supplements can no longer be found only in fitness studios, pharmacies and online shops, but even in supermarkets such as Migros and Coop.
The marketing campaigns are promising: increased well-being, more muscles, fat reduction, improved concentration, reduced risk of disease – nutritional supplements in the form of capsules, powder, bars and liquids work wonders according to advertising!
The effectiveness of certain products is very questionable, but dietary supplements have found their place in sports, be it endurance or strength sports, and lead to scientifically proven increased performance and better results.
In this article you will find a list of four supplements, which I consider useful for people with the main goal of muscle building and based on my own experience can definitely recommend.
ISO 100 by DymatizeProbably the best-known nutritional supplement in weight training is protein powder. Due to the increased protein requirement of strength athletes, protein drinks and bars make sense. Especially in the aftermath it is important to provide the body with protein promptly in order to repair the damaged cells and be able to form new ones. Whey protein, which is produced from whey and quickly absorbed by the body, is suitable for this purpose and thus ensures optimal regeneration.
GymPerformance Recommendation: 1 spoon (30g) Iso 100 from Dymatize with water after the strength training.
Simply put, creatine is a substance that provides energy to the muscles. It is produced by the body itself and is also found primarily in meat. Creatine is transported through the blood into the muscles and converted into creatine phosphate. Finally, creatine is used to renew the energy sources of the muscles, which are strongly reduced during training.
Scientific studies have proven that creatine helps to increase strength and thus contributes to muscle growth.
GymPerformance recommendation: 5g MyProtein Creapure Creatine together with the Whey Protein after strength training
3.BCAA (BRANCHED CHAIN AMINO ACIDS)
Protein-containing foods are broken down into amino acids in the body before they enter the bloodstream. While some amino acids are produced by the body, others must be ingested through food. BCAAs (Branch-Chain Amino Acids) are non-essential amino acids (bodies cannot produce them themselves), which is why the supplementation of BCAAs makes sense. BCAAs have a positive influence on protein synthesis, participate in the formation of different tissues and simultaneously support wound healing and metabolism. In addition, BCAAs have an anabolic effect and thus inhibit unwanted muscle breakdown during a diet or energy deficiency.
GymPerformance Recommendation: Mix 1 serving of Scivation Xtend BCAAs with 300ml water and consume during training.
Caffeine-containing drinks such as Pre Workout Booster, Energy Drinks and Coffee increase the ability to concentrate and have a positive effect on physical performance. Pre-workout caffeine can help you lift more weights and do a more effective workout. Due to the high habituation effect, the consumption of caffeine should be limited to individual days.
GymPerformance Tip: On days when you feel tired or need an extra boost of energy, drink a double espresso or Monster Energy Zero 20 minutes before training. Alternatively, you can take a booster, which also contains caffeine.