First, why protein should be your basic supplement?
Unlike fat and carbohydrate, body does not store protein which means you have to feed your body protein rich diet at regular intervals. If your goal is to consume about 120-150 grams of protein a day or even more, it becomes increasingly difficult to consume high protein through solid food every day. That is where a whey protein comes in handy.
Why protein supplements generally consist of high quality protein, low carbohydrates and essential Branched-Chain Amino Acids(BCCA) which help gain muscles and lose fat.
Three types of whey protein powder:
Whey protein concentrate which is generally 80% protein and rest is lactose, minerals, fats
Whey isolate which has 90% protein with little to no fat
Hydrolyzed Whey protein is also 90% protein but broken down in to smaller peptides which is partially digested therefore takes very little time to digest once consumed
What should you stack with whey?
1. Creatine
Creatine is a natural compound that is found in the muscle cells. To keep it simple, when we do weight training we use ATP, which is the main energy source for our muscle. Creatine helps faster regeneration of ATP which allows us to do extra set or reps in the gym. So creatine supplements help provide maximum energy output during an intense workout. Creatine has been proven to increase strength, performance and muscular development.
Creatine is a naturally occurring amino acid in your body which is extremely helpful in providing short and quick bursts of energy. The only problem is your muscles don’t have an abundant supply of creatine it exists in only limited quantity that is why you feel tired easily.
Tip: Taking creatine post workout combined with whey protein and carbs help retain creatine better in the muscle.
2. Testosterone boosters
Testosterone boosters help increase the levels of testosterone in the blood which in turn promote faster muscle gain. Testosterone supplements are basically natural herbal supplements that aim to naturally increase the levels of testosterone in your body. A healthy testosterone level in your body can provide you with stronger muscles and faster recovery after exercise.
3. Fish oils
Fish oils help bodybuilders, strength trainers or any fitness enthusiast in many ways. Fish oils help in burning body fat, speeding up the recovery time, help in enhancing the testosterone levels, and also promote muscle growth. Fish oils reduce inflammation in the body. So your injuries will heal faster. They help reduce the tenderness and inflammation of the joints. Along with potential muscle gain possibilities, they reduce cholesterol and reduce the the likelihood of heart related disease, according to BroScience.
Along with whey protein, you should stack these supplements to reap the maximum benefits from your workout. These supplements will help you gain lean muscle mass, help you recover easily from high intense workouts and also increase your endurance.
