Supplementation Plan for Gaining Muscle Mass and Strength
Plano de Suplementação Para Ganhos de Massa e Força Muscular

Gaining muscle mass and strength is far from an easy task: it takes time, consistency and persistence. A proper diet, optimal training and rest form the triad of muscle building that you must follow religiously to achieve your goals. Sports supplements help you along this path.

whey protein

The key macronutrient for your goal, protein provides the essential elements your body needs to build every tissue in your body. There are a wide variety of complete protein sources to choose from, but whey protein truly stands out thanks to its high absorption rate, which means it can be used quickly by your muscles to work magic.

However, you can always opt for meat or vegetable protein powder. The choice will fundamentally depend on your dietary restrictions, based, for example, on food intolerance or the type of diet you follow.

pre-workout supplements

Pre-workout supplements contain ingredients that will help you get the most out of your training sessions. Arginine, citrulline, caffeine and energy-releasing vitamins are some of the ingredients that you can find in these formulas to improve performance.

creatine

Known for its ergogenic effects, creatine is undeniably one of the most used supplements in the sports world. Years of research have proven that taking at least 3 grams of creatine a day increases physical performance in successive short bursts of high-intensity exercise, such as weight training!

BCAA

Branched chain amino acids play an important role in muscle protein synthesis and promote rapid recovery. They are also useful for providing energy when the body's glycogen stores are depleted, keeping muscle catabolism at bay.

post workout retrievers

After a training session, your muscles are craving the right nutrients to fully recover from the effort. In addition to essential protein, they need fast-acting carbohydrates like maltodextrin to replenish muscle glycogen and glutamine, the most depleted amino acid during intense workouts. You can get these ingredients separately or already combined in post-workout recovery formulas.

Welfare

When you're so focused on the macronutrients you take, it's easy to put micronutrients on the back burner. Micronutrients are, however, essential for your body to function in optimal condition, and taking a daily multivitamin is a good strategy to ensure that there is no possibility of vitamin or mineral deficiency. The same principle applies to essential fats: a good fish oil supplement will provide you with enough omega-3 fatty acids to meet your daily needs and strengthen your brain, heart and joint health.

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