So you've been trying for a while to get into supplements properly, but you can't figure out what supplements to try out and how to start building your own supplement stack. While supplements are great, and every one should make conscious effort to supplement regularly, different supplements meet different needs and people have different goals they're trying to accomplish . For regular gym goers to regular people, everyone and every category has a unique supplement stack stashed in their closet that works best for the goals they're trying to hit. But before you start stacking supplements indiscriminately, here are some factors you should consider 1. What are your fitness goals? Bodybuilders, athletes, and those trying to add on muscle mass in general will definitely favor a more comprehensive stack which usually consists of Pre-workout and post-workout formulas: For an energy boost to keep up with their high-intensity, very demanding workouts and increase exercise performance. Muscle recovery: All that hard work takes a toll on the muscles. So high-quality supplements to boost muscle recovery and remove muscle fatigue are definitely must-haves. Essential amino acids: For a perfect nitrogen cycling balance and to prevent muscle wastage and accelerate protein synthesis. Protein Mix: This is something you'd see with every gym bro/person. Protein shakes help you build even more muscle mass faster and increase your muscle size. These are usually branched-chain amino acids (BCAAs) or whey protein. Creatine monohydrate: Creatine monohydrate is another must-have for any dedicated gym-goer. From improving cognitive function to retaining water in the muscles for a better look and harder feel, the most researched sports supplement on Earth does it all, making creatine supplementation necessary for any high-performing athlete and gym enthusiast. Also read: 7 Creatine Questions Answered Focus improving supplements: For added cognitive function, and focus in the gym. Exercise performance supplements: Like other things to boost blood flow, as well as one or two anabolic hormones to boost athletic performance. People who are trying to lose weight and get in shape, on the other hand, will find their own supplement stack to be comprised more of weight loss supplements and fat burners that enhance fat loss than the high-performance muscle-building stack athletes and bodybuilders use. Then people who supplement for the benefits of staying healthy find their own supplement stack being made up of mostly immune boosters like Vitamin C and A, healthy fats options in cod liver oil and MCTs, and essential amino acids to keep up with the protein intake. 2. A high-quality supplement brand you trust There are so many supplements out there these days, and it goes without saying that a lot of these brands sell supplements that could be detrimental to your health, or are simply just not worth the price tag. As a result, picking the right company to patronize and put your money in is definitely a factor that you should consider. If you're still unsure of what supplement brand to get behind, come to NSPNutrition.com for the high-quality supplements that have been around since the Golden Era that produced the likes of Arnold Schwarzenegger, Frank Zane, Larry Scott (The first ever Mr. Olympia winner) and Don Howorth. 3. Budget Supplements can be expensive. To make matters even worse, only a handful of these supplements actually justify their price list. certain high end supplements from some of the more recognized brands can go into a hundred dollars for some protein mix or whey isolate. Understandably, you want to spend within your means and still get some quality, high-end supplements at the end of it (More reasons why you should get your supplements from www.nspnutrition.com) What does the perfect supplement stack look like? Sure, everyone has different fitness goals and reasons for supplementing. regardless, here's a perfectly balanced supplement stack for anyone starting out their fitness journey. Protein powder: A protein mix is a good way for you to get that additional protein boost to enhance muscle building. For this, you can get yourself some high-quality whey protein, or if you're lactose intolerant, you can go for whey protein isolate, as it's easier to digest Essential amino acids: Amino acids are the building blocks for building muscle mass which leads to hypertrophy or an increase in muscle size. These supplements also prevent muscle wastage, as well as muscle breakdown, stimulate protein synthesis helping you build muscle, and most importantly- keep them as well Sleep Aids: Sleep is important for brain function, overall performance, and even building muscle. In fact, a study shows that sleep reduces the risk of muscle injuries during training sessions[1]and also encourages muscle growth and repair, and can even help weight loss. According to this study carried out on pregnant women, it was concluded that; 'Higher sleep quality score and longer sleep duration, as measured by PSQI, are associated with greater likelihood of successful weight loss.'[2] As irregular sleep patterns are closely associated with altered neuroendocrine appetite control characterized by reduced leptin and increased ghrelin concentrations, which are hormones that promote satiety and hunger [2] Pre workout formula: You don't necessarily need a pre workout stack if you're just beginning your fitness journey. However, having a quality, high-end pre-workout formula boost before you hit the gym is a must have and allows you to bring your A-game to the gym. Healthy fats: One of the best ways of bulking up without filling your plate and choking yourself to death is simply by supplementing with healthy fats. By doing so you can meet your caloric demands much easier, and deposit more healthy fats in your fat cells which helps with thermoregulation, dissolving fat-soluble soluble vitamins, and even assist fat burning and fat loss. Testosterone boosters: Testosterone does more than just make you perform better in bed. This primary sex hormone, which also happens to be an anabolic hormone, is responsible for a number of things like; absorption of calcium to the bones for stronger, healthier bones, even fat distribution, building muscle, increased blood flow, and increasing muscle strength. Unfortunately, this hormone tends to see a 1% decline every year once most men hit 35 [3]. Instead of undergoing testosterone cycling which is not just dangerous, but also expensive, and addicting, you can simply supplement and make up for your loss in testosterone levels with natural, testosterone boosters. Vitamins & immune boosters: Last and most important on the list; you've got to have some vitamins. Vitamins play several integral roles in our bodies, from keeping us healthy and fighting diseases and infections to building important body components like connective tissues. Conclusion At the end of the day, this is just a guideline, and everyone has a unique assembly of supplements that suits their needs so take care to really think about your needs and nutritional requirements, and most importantly, don't forget NSP as you do! References Lokeshwar, Soum D., et al. "Decline in serum testosterone levels among adolescent and young adult men in the USA." European urology focus 7.4 (2021): 886-889. Chennaoui, Mounir, et al. "How does sleep help recovery from exercise-induced muscle injuries?." Journal of Science and Medicine in Sport 24.10 (2021): 982-987. Thomson, Cynthia A., et al. "Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial." Obesity 20.7 (2012): 1419-1425.
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