When working out, should I load up on supplements?

A dietary supplement, also known as a food supplement or nutritional supplement, is a preparation intended to supplement a diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids that may be missing or may not be consumed in sufficient quantities in a person’s diet.

While training and diet will make up the most of ones progress, and if you nail them both the gains are sure to follow. Even with all that effort, you’ll be selling yourself short if you don’t add in the proper supplementation. This is the final piece to the puzzle that will set you apart from the rest of the pack. When looking at supplement consumption follow the following 5 rules.

1. Try to avoid stimulant-based products pre-workout when you are trying to grow. Stimulants like caffeine restrict blood flow and kill your pump. They can also screw up your sleep pattern and ruin your appetite. While you will feel that extra energy at the gym, your muscle will suffer from it. You will not grow if you’re not getting enough sleep in your days.

2. Branded-chain acids are great for building muscle. Try to consume 5-10 grams of pure BCAAs three times per day: pre-workout, post-workout and before bed.

3. Calorie intake is extremely important if you’re not getting enough calories from your food, and then drink the rest from a weight gainer or protein shake. Weight-gaining shakes have a place, but don’t depend on them. Whole foods should always be the primary source of calories.

4. Creatine should be part of any muscle-building plan. Five grams per day is perfect for cell volumization and strength boost.

5. A fast-acting carbohydrate drink post-workout will spike insulin levels and aid in the nutrient transport. Your creatine and BCAAs will get to the muscles quicker to start the repairing and building.