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Beta Alanine –
Citrulline Malate –
Whey Protein –
1:00 Supplement No. 1
2:19 Supplement No. 2
4:45 Supplement No. 3
5:58 Supplement No. 4
7:28 Supplement No. 5
8:21 Supplement No. 6
In this video I will share the most effective supplement stack you need for building muscle and improving performance in gym. These are my top 5 supplement recommendations for gym lovers and athletes which will help you put on some serious muscle mass.
Remember that these supplements will only work if you are taking care of your nutrition and natural diet. Also make sure you are sleeping at least 6-7 hours everyday to build muscle and lose fat.
Here are my Top 5 Supplements for Muscle Building:
1. Beta Alanine –
Beta alanine is an amino acid that helps in improving the muscular endurance. It is extremely beneficial for higher rep training i.e. more that 10 reps. It helps you get those last extra 2-3 reps which help you in building muscle and improving performance in workouts.
Dosage: 3 gm everyday split in 2 doses. 1.5 gm 1 hour Pre workout and 1.5 gm with a meal.
2. Omega 3 –
Omega 3 is rich in essential polyunsaturated fats EPA and DHA. They cannot be produced baby the body so need to be consumed through diet or supplementation. It helps in fighting inflammation due to workouts and helps in faster recovery.
Dosage – 1 serving with a high fat meal.
3. Creatine Monohydrate –
Creatine monohydrate is one of the most researched supplements and is a well known muscle building supplement among athletes and bodybuilders. It helps in increasing strength by helping to produce more ATPs which help you to lift heavier weights in the gym.
Dosage : 3 gm with Liquid carbohydrates such as Glucon D post workout with warm water.
4. Citrulline Malate –
Citrulline malate is responsible for the production of an amino acid called Arginine which is responsible is increasing the amount of nitrous oxide in the body that gives great pump and increases vascularity in the body. It helps in increasing muscular endurance.
Dosage – 5 gm 1 hour before workout
5. Whey Protein
It is a well known supplement that helps to complete Protein Needs . If you are able to fulfil your protein needs through diet then you don’t need this supplement.
Dosage – 1-2 scoops anytime of the day.
Caffeine is a stimulant that helps improve focus and pain threshold in the gym. It improves performance and helps you perform intense and longer workouts.
Dosage – Start with 100 mg caffeine 1 hour before workout and then build on according to the tolerance.
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