Summer is already halfway through, and chances are you have already seen tens or hundreds of people sharing pictures of their hot bodies on social media. While some take care of their silhouettes well in advance, others forget that summer bodies are made in winter. If you start working out and nurturing your body properly at the beginning of August, don’t expect to look like a model two weeks later, just because that’s when your summer holiday is booked.
The best way to increase your muscle mass is through a healthy diet, weightlifting, and patience. Building muscle mass is a process, and like any other process, it will not happen overnight. However, if you are impatient and want to see the results just yet, there is a way to maximize your muscle growth potential. It is called supplementation, and we will focus on that in this article.
What Are Supplements?
Bodybuilding supplements are pills, capsules, or tablets intended to boost the regular diet. Their main aim is to increase the lean body mass percentage and improve overall athletic performance. In some cases, supplementation is used for aesthetic purposes, such as decreasing body fat percentage or enhancing muscle visibility.
If you are starting your journey with supplements, you may visit thesupplementreviews.org to learn a thing or two about the proper ways of muscle mass increasing, supplementing, and bodybuilding, as well as read about some of the best products available.
Keep in mind that supplements are meant to be an addition to the regular diet. Replacing daily meals with supplements will most likely cause more harm and damage to your metabolism than good.
Here is a list of the top five supplements to build a summer body, with their descriptions and suggested intake amounts.
Creatine
Creatine should be a secret weapon of anyone who starts working out regularly.
Creatine naturally occurs in human bodies. It is produced in kidneys and stored in the muscles. Three amino acids – glycine, arginine, and methionine – take part in its production.
Creatine is one of the primary sources of energy. It is the reason behind your muscles, having the power to work intensively during the training. Some studies show that taking creatine as a supplement may increase mass muscle gain by up to 40%.
Taking 2-5 grams of creatine in the form of creatine hydrate before hitting the gym is just the right portion. Consume another 2-5 grams after you have finished the workout for the optimal results. On your days off, take 2-5 grams of creatine with a breakfast full of carbohydrates.
Whey Protein
Whey protein shakes have become a common thing among gym-goers of all sexes.
Whey protein is a crucial component for proper protein synthesis. It supplies the body with the right amount of amino acids, which speeds up the anabolic processes. Whey protein also contains small peptides that increase the muscle blood flow.
To achieve the perfect summer body and make sure your muscles are lean, supplement whey protein after a workout in the form of a shake.
The recommended whey protein dosage is 40 grams maximum, 60 minutes after training.
Amino Acids
Branch Chain Amino Acids are essential for the immediate recovery of the damaged muscle tissue. They help to build new and recover the already existing muscles after an intense workout.
As amino acids are essential for overall health, chain amino intake should come from the foods included in the daily diet.
According to the World’s Health Organization, a daily requirement for Branch Chain Amino Acids for an average adult person is as high as 65 mg/lb of bodyweight.
Omega-3 Fish Oils
It would be best if all people ate fish, such as salmon or mackerel, at least once a week.
However, not all people can afford to eat fish that often. In such a case, a great substitute is the fish oils taken in the form of supplements. They provide Omega-3 fish oils most purely.
Omega-3 fatty acids support blood circulation, helping build muscles faster.
Testosterone Boosters
Testosterone helps men build muscle tissue and burn fat faster. Testosterone supplementation will stimulate your body to create more of it on its own.
Some of the benefits of higher testosterone levels are more robust bones, healthy heart, improved libido, and better mood.
Conclusion
To maintain visibly lean muscle, low body fat percentage, and high energy levels during the summer, try to supplement your body with protein, creatine, and omega-3 fish oils. They all speed up muscle growth significantly.
And a little tip to finish off with: if you dream of having an ideal silhouette for the summer, make drinking green tea your daily habit. Green tea makes the digestive system work faster and helps the body clear of unwanted toxins.
And remember – supplements won’t substitute a healthy, well-balanced diet and very much-needed physical activity. Leading a healthy lifestyle is the key to feeling and looking great!