Supplements That'll Help You Bulk Up FASTER

 Supplements That'll Help You Bulk Up FASTER

reduce belly fat with smoothy

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Which supplements are best to bulk up and build muscle faster? In this video, you'll find out how to trigger faster muscle growth with natural supplements like protein powder. Many people wonder if they should take creatine or protein powder and this video will help answer that question. Only take the supplements you need and don't waste your money on supplements that are useless. 

Taking effective supplements will boost your energy levels, your strength, and provide the nutrients that your muscles need to recover and grow faster. Even though, supplements should just be treated as the cherry on top of an already effective diet and training plan that cherry on top actually does matter and can have a big impact. For example, take a look at just one supplement creatine monohydrate which studies have shown can provide a 15% boost in performance markers like maximal power, strength, and muscle contractions. (8) 15 percent may not sound like a whole lot, but it is a lot because just this one supplement can help you push yourself to lift a heavier weight or squeeze out an extra rep or two and that's what you need to build more muscle.

 

So the first tip, if you want to bulk up faster, is to really consider taking creatine. The fact that creatine can help significantly improve lifting performance, is backed by over 20 studies that found an average increase of 14% in overall weight lifting performance and up to a whopping 45 percent boost on an exercise like the bench press. (3) Not only does creatine help you build more muscle by getting stronger, but it also increases cellular hydration. Or in other words, it increases water retention within your muscles. This obviously makes your muscles appear fuller and bigger, but it also is actually another way that creatine helps to stimulate muscle growth because water retention increases the pressure placed against the cell membranes and cytoskeletons within your muscle cells, and your muscle cells perceive that as a threat to their integrity, which can increase anabolic signaling, leading to a more favorable protein turnover rate, ultimately stimulating more muscle growth. That's probably one of the reasons why we see studies like this one where after just 6 weeks of strength training men that supplemented with creatine gained, on average, 4.5 extra pounds of muscle than the men that received a placebo instead. (11) 

Now even though you do naturally take in creatine from sources like chicken, seafood, and red meat to get the maximum benefits for muscle growth, supplementation is generally required. So simply taking five grams of creatine monohydrate per day will have your muscles fully saturated with creatine within 3 to 4 weeks according to the evidence. One last thing is to make sure you have this after your workout. A lot of people take creatine before their workout, but most likely you're better off taking it after your workout because research shows us that this is likely more effective. (4)

Next let's talk about mass gainers because even though they're VERY popular for bulking, I recommend you just make your own protein shake after your workout. A Mass gainer is very appealing because it sounds like some special formula that's specifically designed to boost muscle growth. But in reality, most mass gainers use cheaper protein sources and are essentially just mixed with a lot of sugar. You're better off spending your money on a higher-quality protein powder and if you really need the additional calories you can add things like whole milk, peanut butter, a banana, AND even blend in additional carbs like oats. 

Now another thing you should know is that even though the anabolic window has been debunked meaning even though you don't need to rush to take a protein shake immediately after your workout research does still show us that there is a benefit to consuming protein sometimes soon after your workout, specifically within the first hour. (15) For example a 2018 study published in the Journal of Strength and Conditioning Research found evidence that consuming protein shortly after a workout can help improve strength and muscle growth even if you're already consuming enough protein throughout the rest of the day.(15) This is because taking protein powder post-workout spikes your insulin and quickly delivers amino acids to your muscles. Those amino acids provide the building blocks to regain and maintain a positive protein turnover rate within your muscles. The protein turnover rate refers to the balance between muscle protein synthesis and muscle protein breakdown, we want a greater amount of synthesis than breakdown to build muscle or in other words, we want a positive protein turnover rate and after a workout, our muscles have gone through the exact opposite they've gone through muscle protein breakdown. So if you can't eat a high-protein meal soon after your...

Smoothies can be a great way to incorporate nutrient-dense ingredients into your diet and support weight loss efforts, including reducing belly fat. Here are some key words to consider when it comes to reducing belly fat with smoothies:

1. Fiber-rich: Smoothies that are high in fiber can help promote feelings of fullness and satisfaction, which can prevent overeating and reduce belly fat over time.

2. Protein-packed: Adding protein to your smoothie can help support muscle growth and repair, which can increase metabolism and help burn fat.

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3. Nutrient-dense: Incorporating nutrient-dense ingredients like fruits, vegetables, and healthy fats can help provide your body with the nutrients it needs to support overall health and weight loss.

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4. Low-calorie: Smoothies can be a low-calorie alternative to high-calorie meals or snacks, which can contribute to weight gain and belly fat.

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5. Metabolism-boosting: Certain ingredients like green tea, ginger, and cayenne pepper are believed to have metabolism-boosting properties that can help the body burn more calories and reduce belly fat over time.

6. Antioxidant-rich: Smoothies that are high in antioxidants can help protect the body from damage caused by free radicals and reduce inflammation, which can contribute to weight gain and belly fat.

7. Detoxifying: Certain ingredients like leafy greens, lemon, and apple cider vinegar are believed to have detoxifying properties that can help flush out toxins from the body andsupport weight loss efforts.

8. Blood sugar-balancing: Smoothies that are low in sugar and high in fiber can help regulate blood sugar levels, which can prevent spikes and crashes that can lead to cravings and overeating.

9. Hydrating: Smoothies that are high in water content can help improve hydration levels, which can support weight loss efforts by improving digestion and reducing inflammation.

10. Customizable: Smoothies can be customized to your taste preferences and dietary needs by adding or omitting ingredients as needed.

11. Meal replacement: Smoothies can be a convenient and healthy meal replacement option for busy schedules or on-the-go meals.

12. Digestion-supporting: Certain ingredients like probiotics, ginger, and papaya can help support digestion and reduce bloating, which can contribute to a flatter belly over time.

13. Affordable: Smoothies can be made with affordable ingredients and can be a cost-effective way to incorporate nutrient-dense foods into your diet.

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14. Quick and easy: Smoothies are quick and easy to prepare, making them a convenient option for busy lifestyles.

15. Sustainable: Unlike fad diets or extreme measures, incorporating smoothies into your routine is a sustainable and healthy way to support weight loss goals over time.

To make a smoothie that supports weight loss and reducing belly fat, try incorporating ingredients like leafy greens, berries, Greek yogurt, chia seeds, and healthy fats like avocado or coconut oil. Be mindful of added sugars and keep portionsmoderate to avoid excess calories. Smoothies can be enjoyed as a meal replacement or as a snack, depending on your individual needs and preferences.

Remember that while smoothies can be a helpful tool for reducing belly fat, they should be part of a broader healthy lifestyle that includes a balanced diet and regular exercise. Additionally, it's important to listen to your body and make adjustments as needed. Some ingredients may not agree with your digestive system or allergies, so be sure to make substitutions as needed.

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Supplements That'll Help You Bulk Up FASTER

Incorporating smoothies into your routine can be a great way to support your weight loss goals and reduce belly fat over time. By choosing nutrient-dense ingredients and balancing your smoothies with other healthy foods, you can create a sustainable and healthy approach to weight loss that works for you.

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