Is it safe taking supplements?

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 First of all, what is meant by a supplement?. The supplement is a thing added to something to enhance or complete it. If your daily intake of nutrients like proteins, vitamins etc don't meet your daily requirements then you can take a supplement to fulfil the need. Supplements are safe if you use them to fulfil the requirements. But not safe if you take them as a replacement for daily meals. Some studies have proven that for the people who have taken supplements as meal replacements their testosterone levels have been dropped by nearly 20%. In this post, I am going to explain the types of useful supplements. 

Now, Which supplements are called as an investment and which are called as a waste of money. Supplements like creatine monohydrate(If you want to know the benefits of creatine I have made a post on it in November 2020 I will provide its link at the end of this post.), whey protein, Fish oil, multivitamin are called useful supplements because they fulfil the need of required nutrients. Using supplements like fat burners, BCAA's, testosterone boosters is simply a waste of money. Because fat burners won't reduce the fat in your body. Your body fat reduces if and only if you maintain a calorie deficit and do strength training. While maintaining a calorie deficit taking 1gm of protein for 1kg body weight will help you keep maximum muscle while losing fat.

Types of protein supplements: Protein supplements are mainly classified into three types. raw whey, whey concentrate, whey isolate. The raw whey is also known as unprocessed whey it contains 70-75% protein in one scoop(30gm). and 3-5 grams of fat. If you are taking more protein from whole foods then you don't need more supplement. In this case, you can use raw whey. This type of whey protein is budget-friendly. Whey concentrate consists of 80-85% of the protein in 1scoop(30gm) and 1-2 grams of fat. If you don't care 1-2 grams of fat as an excess you can use this. This is also budget-friendly. Whey isolate consists of 90-95% protein in 1 scoop(30gm). and 0.5 to 1gram of fat. This is very costly compared to whey concentrate. If you are in the cutting phase or preparing for competitions then use this type of protein.


Preworkout meals are efficient when taken 1-2 hours before the workout. Nutrients like proteins, carbohydrates, fats and vitamins can be included in pre-workout. These nutrients will provide energy while doing your workout. The above-said thing will work only if you work out in the evening time. If you are working in the morning then take 1-2 bananas 15-30 mins before workout.


Post-workout meals normally consist of more proteins and carbohydrates that help in growth. Postworkout meal taken after 1-2 hours after the workout is more efficient. 


For building muscle both diet and workout are equally important. In the next post, I will explain different workout routines that build muscle at different levels.

links:::
creatine::uses of creatine
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WAKE UP
WORKOUT
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