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These Are The Supplements You Need For Weightlifting In 2020

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Why You Need Weightlifting Supplements

Weightlifting is an athletic competition or an exercise in which people lift heavy barbells or heavyweights. Since it requires a lot of strength along with discipline, the focus of weightlifters is to build muscle strength. Thus, they get involved in weight training to increase their strength and size of muscles. Such workouts are intense. They involve a lot of muscle damage and repair. Hence, to build muscles fast and prevent them from fatigue the weightlifters resort to weightlifting supplements.

What Are Weightlifting Supplements?

Weightlifting exercises and strength training involves intense workouts. A lot of calories are required to endure strength straining and to lift the heavy barbells. If enough calories are not consumed, you can run the risk of muscle fatigue. Not taking enough calories can also jeopardize your training. Since getting all these calories from the natural diet is not easy, people tend to use weightlifting protein powder or powerlifting supplements. These weightlifting supplements increase the efficiency of training and help the weightlifters recover themselves fastly from intense exercises.

Why Should You Take Weightlifting Supplements

There are various goals that weightlifters achieve with these powerlifting supplements. They consume weightlifting supplements to increase their efficiency. These supplements make it easier for them to consume the essential nutrients to meet the weight training requirements. The main goals of powerlifting supplements are:

  • Increase the body’s endurance during strength training
  • Boost up energy before a workout session
  • Consume enough calories to lift heavyweights
  • Increase muscle size and strength
  • Enhance the process of muscle repair after the weight training
  • Prevent muscle soreness and fatigue
  • Prevent the loss of muscles during hard training

Apart from these goals, the pre and post-workout supplements also aid in taking in essential nutrients. As the name suggests, the weightlifting supplements help the body in achieving its nutritional demands.

How Do Weightlifting Supplements Help?

The weightlifting supplements are categorized into four groups: pre-workout supplements, energy boosters, post-workout supplements, and other essential supplements.

  • Pre Workout Supplements And Energy Boosters

The gym pre-workout supplements and energy boosters help in increasing training volume. It maximizes your muscular endurance and reduces your perceived efforts. The amino acid valine prevents sluggishness and muscle fatigue. The best pre-workout weightlifting protein powder includes the following ingredients:

  • Beta-alanine
  • Caffeine
  • L-Theanine
  • L-Arginine
  • Citrulline Malate
  • BCAA (branched-chain amino acids)
  • Post Workout Supplements

Why you need to consume weightlifting supplements after strength training is to repair the muscles. After lifting heavy weights the muscles are fatigued. They get micro-tears. To repair this you require protein supplements. The amino acids coming from the proteins repair the microtears and build muscle mass. The leucine in BCAAs specifically helps in muscle protein synthesis. This also helps muscles gain strength. The common ingredients found in the post-gym supplements are:

  • BCAA (branched-chain amino acids)
  • Whey Protein
  • Creatine
  • Betaine
  • Omega 3-Fatty Acids
  • Other Nutritional Supplements

Along with ensuring muscle strength, endurance, and gain, you need to take care of your nutritional needs. Also, you need to take care of the number of calories you consume. It always needs to be enough that you carry weight without jeopardizing your muscle health. You should add multivitamins too in your weightlifting supplements regimen to consume the essential micro-molecules. These multivitamins have 13 vitamins and 16 essential minerals. These multivitamin supplements are necessary for the efficient internal functioning of the body. The best multivitamins for weightlifters commonly include the following vitamins and minerals in them:

  • Vitamin A, B1, B2, B3, B5, B6, B12, C, and K
  • Zinc
  • Magnesium
  • Calcium
  • Folic Acid
  • Copper
  • Potassium
  • Phosphorus

If you want to become a weightlifter, make sure you take care of your diet and training. Boost up your training further with weightlifting supplements. Read on to know more about the best weightlifting supplements in 2020.

Best Weightlifting Supplements 2020

Weight training is no easy task. But having weightlifting supplements can back you up. Picking up the best weight training supplements assist you in lifting up heavy stuff when it comes to outperform others. Have you ever been to a supplement store where there are hundreds of weight training supplements? Looking over a variety of options often confuse about which one to pick. To help you pick the top ones for you, here are the best weightlifting supplements you will get in 2020.

Beta-Alanine Weightlifting Supplement

Beta-Alanine is an amino acid. It has two main functions making it one of the top weightlifting supplements. The first thing is that it reduces your fatigue form exercise. After an intense workout, you need to have something to relieve you and repair your worn-out muscles. This is exactly what beta-alanine supplement does. Secondly, it increases your endurance and makes you last longer which is specifically beneficial for your superset.

Whey Protein Weight Training Supplements

Whey protein is a center of attention among many athletes, weightlifters, and strength trainers. It is mainly due to its muscle recovery properties This fast digestion protein is excellent for muscle growth and gaining strength. Whey protein supplements are used as weight lifting recovery supplements. Several studies conclude that whey proteins are better in stimulating protein synthesis as compared to other proteins such as casein and soy. If you are doing strength training such as weightlifting, whey protein powder is one of the best weight training supplements you can lay hands on.

Caffeine Weighlifting Supplement

There is no better stimulant than caffeine when it comes to getting energy for strength training. Having a cup of coffee before lifting weights boosts your stamina and prepares you for intense weight training. You can also take a caffeine supplement. It is way cheaper than some of the other best weight training supplements, making it affordable for everyone. The recommended dose isn’t the same for everyone as it is totally dependent on your body requirements. Typically, you should consume 200–400 mg of caffeine about 30–60 minutes before your weightlifting training.

Omega 3 Fatty Acids

Omega 3 are fatty acids also known as omega-3 oils. The best source of omega 3 fatty acids is fish oil. It contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You can speed up the recovery process by taking the best fish oil for weightlifting. Omega 3 weightlifting supplements have anti-inflammatory properties. Thus, you do not find your body parts swollen when using fish oil weightlifting supplements. Omega-3 fatty acids reduce muscle soreness and swelling after intense weightlifting activity giving you explosive energy for the next day’s superset.

HMB Supplements For Weight Training

HMB is short for Beta-hydroxy-beta-methyl butyrate. It is made in our body by an amino acid known as leucine. Leucine has been renowned for increasing strength, preventing muscle fatigue, and aiding in protein absorption. HMB supplements for weight training will help you last longer in your training. It gives you strength and helps in the muscle recovery process after intense weight training. These are the reasons why HMB is considered as one of the best supplements for weightlifting.

When To Use Weightlifting Supplements

It is commonly known that the weight lifting supplements help you boost your performance and gain muscle. But it is not like you are going to achieve the benefits of the supplements by consuming them at any time of the day. Nor can you expect the supplements to work without modifying your diet or lifestyle. For the supplements both pre-workout and post-workout to work, you first need to adopt a healthy lifestyle – a lifestyle regulated by a healthy diet and exercise. Only after that decide on supplementing your diet.

It is not only the dosage of the supplement that matters but also the timing. You need to be aware of the best time to consume different supplements. The timing is important if you want to get the most out of the supplements. Based on their consumption either before or after the workout, they are distinctly divided into two categories – pre-workout supplements and post-workout supplements. The name of both clearly suggests when to use them.

Pre-Workout Supplements

Pre-workout supplements give you the sudden burst of energy to kickstart the workout. By helping with endurance, the pre-workout drink and pre-workout powder make your workout last longer. These are usually consumed when you feel tired or are mentally exhausted. The supplements give you the boost of energy you need to increase your athletic performance. With the variations in formulas most of them are usually a mix of:

  • Caffeine
  • Creatine
  • BCAAs
  • Beta-alanine

Al these are a great source of energy and help you maintain and build muscles. Taken before exercise, pre-workout drinks and shakes help obstruct muscle glycogen depletion. When to take pre-workout supplements vary based on several factors. However, generally speaking, 15-20 minutes before the workout seems optimal timing to consume supplements.

Post-workout supplements

As you may know for the muscles to grow they have to undergo a break down which occurs during your workout. The muscles then go through recovery to rebuild and grow. Post-workout shakes consumed after workout help in muscle recovery and muscle rebuilding. These supplements help with the recovery process and let you continue working out while the body is repairing itself. The best time to take post workouts depends entirely on the supplement. It is different for different supplements.

Certain Weightlifting Supplements and When to Take Them

Here’s the list of certain dietary supplements with the timings considered best to consume them:

BCAAs

BCCAs stands for branched-chain amino acids. These are the building blocks of protein and are a blend of three essential amino acids, such as:

  • Leucine
  • Isoleucine
  • valine

BCAAs help with the growth of muscles as well as recovery. The supplement also helps relieve fatigue making you workout longer and better.

When to take BCAA: Before, during, or after the workout

Glutamine

Glutamine plays a key role in metabolizing protein. It also helps your body secrete human growth hormone, which in turn helps muscle growth and metabolize body fat. It is used by white blood cells of your body to fight off infections playing a key role in your immune system.

When to take glutamine: Mornings, before bed, and after workouts

Protein

Protein supplements are one of the most common and most effective supplements. Your entire body is made up of proteins, from cells to tissues to organs. If you are working hard to gain some muscles, you need to up your protein intake. The protein supplements come in a variety of forms to meet everyone’s requirements, such as:

  • Plant-based protein
  • Soy protein
  • Rice protein
  • Whey protein

Out of them all, whey is considered the best as supporting muscle gain. A protein shake helps you put on some muscles along with the fat.

When to drink protein shake: After the workout or as a snack

Creatine

Creatine is naturally found in the body and enhances your body’s ability to perform higher intensity workouts. It enables your body to produce more energy making you able to add a little more weight to your workout. You can get it in both capsules or powder form.

When to use creatine: Before lifting (people wanting to put on muscle mass)

Use Supplements With Meals For Weightlifting

A healthy meal plan is one of the most critical elements of weightlifting training. But it is also the thing that is easiest to screw up. Many people say that they followed a specific plan and got decent results. Well, do not get ‘decent’ results, get amazing results. How can you achieve those results? Simply follow the plan below with the right amount of best weightlifting supplements.

Sandwich on Whole-Grain Bread with Whey Protein Powder

Your focus before weightlifting should be on consuming protein with fat intake. This is absolutely critical to your gains. You need to be getting 0.5 grams of body weight. Sandwich on whole grain bread is an ideal meal for you before weightlifting. It will give you energy to build more mass and strength. There is no more critical time of day than what you consume before you train. You need the maximum energy.

Eat this meal 2 hours before workout. This is to give it enough time to be digested in your body. Many people opt for eating a meal 2 hours before the workout and then 40 minutes before the workout again. But the studies have shown that there is no need to do that if you consume enough fats. Combine this meal with a whey protein bodybuilding supplement and you would be ready to start cutting it up. Below are some of the nutrients that are going to maximize your energy levels.

  • Creatine: Increases muscle mass and muscle fiber size.
  • Caffeine: Helps decrease fatigue and improve performance.
  • BCAA: Studies have shown that using BCAA before helps in reducing muscle damage.
  • Beta-alanine: Proved to be effective for high-intensity exercise.

Salmon Grain Bowl

Salmon contains omega 3 fatty acids. Omega 3 increases your metabolic capacity, improves muscle hypertrophy, delays fatigue onset, and shortens recovery periods. Consume it between 20 to 60 minutes after the workout. It is important to notice that the salmon used in the meal below is fresh. You can go with canned as well, there really is not much difference. Below are the ingredients that would be used in making the Salmon grain bowl.

  • Salmon
  • Brown Rice
  • Salt and Pepper
  • Olive Oil
  • Kale or Swiss Chard
  • Lemon
  • Scallion
  • Pistachios
  • Parsley

Now when the workout is over you want to consume a protein shake, fast-digesting carbs, and your post-workout nutritional supplements. Get your nutrients as soon as possible to maximize your results and muscle mass gains. Consume weightlifting supplements with protein of 40-50 grams in total. Consuming a protein blend with salmon grain bowl can produce extraordinary results. When you consume a protein blend with casein what happens is the whey boosts your protein synthesis up immediately after the workout. Moreover, the casein maintains that protein synthesis for longer.

You want to keep your nutrient levels of at least creatine, glutamine, carnitine, and taurine high in the muscle cells. If you skip too many days taking them without taking them it would take longer to see the results that you have been craving for.

Top 5 Tips For Weightlifting

Taking the weightlifting supplements is not enough. If you want the best weightlifting supplements to be effective, you need to take a few steps by yourself. Your body deserves to get the best product. Therefore, here are a few tips for taking weightlifting pills.

1) Take Blended Protein

Protein is essential for weightlifting. Taking a protein powder after weightlifting will help restore energy. Moreover, many experts suggest that mixing the whey and casein protein will be more effective.

Furthermore, it is important to take the protein for weightlifting after the workout. When you take a whey protein powder, or a casein protein powder after the workout, 60 % of protein will go into the muscles. If you randomly take the best protein for weightlifting, there will be little to no effect.

2) Take a sufficient amount of Leucine

The muscles use the Leucine supplements as fuel burning. The leucine vitamins initiate the muscle protein synthesis process. Scientists recommend taking four grams of leucine powder after weightlifting. When you use the BCAA leucine supplements, it is important to check the weightlifting supplement first.

The BCAA weightlifting supplements recommend a ratio of 2:1:1. This means that you should take two parts of leucine powder, one part isoleucine, and one part valine. According to this, if you are taking four grams of bcaa supplements, you are only consuming two grams of leucine. This amount may not be effective. That is why you should increase the amount of leucine powder intake.

3) Dosage Of Creatine

The best creatine can provide great assistance during weightlifting. Mostly all of the weightlifting supplements contain creatine. Creatine can increase muscle strength to more than 10%. Although creatine pre-workout has countless benefits, you still need to stay vigilant. It is important to take the proper amount of dosage.

The dosage of creatine depends on the form of creatine you will use. You can take one to five grams of the best creatine before and after weightlifting with whey protein.

4) Freeze Fish Oil

Omega 3 fish oil can help a weightlifter in reducing muscle strain and soreness. Omega 3 is good for It is important to take 2000 to 3000 mg of fish oil. Taking omega 3 will also help in muscle strength and range of motion. To make the omega 3 fish oil more effective, you should bring down the temperature of the fish oil. This will prevent the chance of repeating on you all day. Do not worry, as this process will not affect the qualities of the omega 3.

5) Check the Supplements First

These days many weightlifting supplements contain drugs or other harmful compounds. These compounds can affect the muscles and consume the energy of a weightlifter. You can check the weightlifting supplement first. Only buy the most trusted and famous supplements for weightlifting. Also, check the reviews of the public before buying. If the people have provided good remarks about the best weightlifting supplements, then you are good to go. If any known person uses the weightlifting supplement, get their advice. As you cannot fully rely on the internet.

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