Everybody wants to gain lean muscle mass. Different people have different opinion about gaining lean muscle mass. I'm doing my fitness and gymming for all most last 10 to 12 years. I have done workouts with Mr. India, Mr. Delhi (in bodybuilding) , famous coaches and bodybuilders for gathering knowledge on bodybuilding and supplements. I have tried hell lots of supplements as suggested by the professional people. As i'm a professional model and an actor, you can also google me or check my instagram. So i don't need to gain too much muscle as my profession demands. So naturally with supplements and proper diet , i have gained my physique in lean and ripped form.
Getting back to the point my 12 years of journey's summary are three supplements that gives you continuous muscle growth are :-
1. CREATINE MONOHYDRATE
Creatine is a nitrogen- containing compound produced in our body in liver. It can be obtained from the food we eat (tipically meat, fish and also pulses) or formed endogenously (in the body) from the amino acids glycine, arginine and methionine.
Creatine functions to replenish ATP (Adenosine Tri-Phosphate) which is a primary source of muscle cell energy. I will not go in the anatomy of creatine working, so am sharing you a simple youtube link for understanding.
Now i will share my personal and my fellow friends in fitness and their experiences. We cannot generate enough creatine from food for athletic performance and muscle building. So to enhence our weight lifting performances and cardios stemina, we have to take creatine supplements support. This above pic of mine is when i was on creatine and my personal made pre-workout. Do you see any water bloating in my body?
Now, how to take creatine for best results. I feeling loading phase of creatine is unnecessary wastage. But if it works for you then go for it. The best way is to take 3g to 5g of creatine 30 min before training. This will help you to lift more weight and more rep which lead to a more muscle fiber breakage, more the breakage more the window for muscle growth. And just after the training 3g to 5g creatine with 10g to 20g of glucose (no glucose if on cutting phase). Glucose helps to replenish our glycogen level which is used during workouts and creating regenerate ATP level of muscle cell from ADP. This will maximize muscle recovery and muscle growth.
Best form of creatine is the monohydrate and rest all are less effective. Monhydrate is hyped for water retantion in the body, which is possible if you are on your poor diet. Proper diet and no over dosage will never cause water retantion. I really want to give two precautions if you are taking :-
A. Don't consume dairy products 30 min before and 30 min after creatine dosaged, as they both react.
B. No alcohol with in 24 hours of creatine dosage as they both will super dehydrate your body and cause muscle cramps, muscle spasm and can also effect hard on kidney.
C. Always go on 21 days on and 7 days off on creatine cycle for maximun effect.
2. WHEY PROTEIN :-
I don't think i need to explain Whey protein, as you all are aware of it. And yes it helps in muscle recovery and works best in post workout shake. For best result take 1 scoop whey protein 15 min after glucose and creatine as mentioned above.
3. MULTIVITAMINS:-
It is also important to take your micro nutrients for better health of our working body parts and organs. Other then muscles there are also many other parts and organs to be take care of eg. - bones, joints, heart, liver, kidney, brain, immune system, skin, hair, etc.
I will take another blog to cover about multivitamins and which three plant based multivitamin i use which are super rich in nutritional value.
These are all my personal research and experience i'm sharing. For any medical condition always consult doctor or physician or experts.
Getting back to the point my 12 years of journey's summary are three supplements that gives you continuous muscle growth are :-
1. CREATINE MONOHYDRATE
Creatine is a nitrogen- containing compound produced in our body in liver. It can be obtained from the food we eat (tipically meat, fish and also pulses) or formed endogenously (in the body) from the amino acids glycine, arginine and methionine.
Now i will share my personal and my fellow friends in fitness and their experiences. We cannot generate enough creatine from food for athletic performance and muscle building. So to enhence our weight lifting performances and cardios stemina, we have to take creatine supplements support. This above pic of mine is when i was on creatine and my personal made pre-workout. Do you see any water bloating in my body?
Now, how to take creatine for best results. I feeling loading phase of creatine is unnecessary wastage. But if it works for you then go for it. The best way is to take 3g to 5g of creatine 30 min before training. This will help you to lift more weight and more rep which lead to a more muscle fiber breakage, more the breakage more the window for muscle growth. And just after the training 3g to 5g creatine with 10g to 20g of glucose (no glucose if on cutting phase). Glucose helps to replenish our glycogen level which is used during workouts and creating regenerate ATP level of muscle cell from ADP. This will maximize muscle recovery and muscle growth.
Best form of creatine is the monohydrate and rest all are less effective. Monhydrate is hyped for water retantion in the body, which is possible if you are on your poor diet. Proper diet and no over dosage will never cause water retantion. I really want to give two precautions if you are taking :-
A. Don't consume dairy products 30 min before and 30 min after creatine dosaged, as they both react.
B. No alcohol with in 24 hours of creatine dosage as they both will super dehydrate your body and cause muscle cramps, muscle spasm and can also effect hard on kidney.
C. Always go on 21 days on and 7 days off on creatine cycle for maximun effect.
2. WHEY PROTEIN :-
I don't think i need to explain Whey protein, as you all are aware of it. And yes it helps in muscle recovery and works best in post workout shake. For best result take 1 scoop whey protein 15 min after glucose and creatine as mentioned above.
3. MULTIVITAMINS:-
It is also important to take your micro nutrients for better health of our working body parts and organs. Other then muscles there are also many other parts and organs to be take care of eg. - bones, joints, heart, liver, kidney, brain, immune system, skin, hair, etc.
I will take another blog to cover about multivitamins and which three plant based multivitamin i use which are super rich in nutritional value.
These are all my personal research and experience i'm sharing. For any medical condition always consult doctor or physician or experts.
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