![]() ![]() The typical recommendation for creatine supplementation is to begin by taking a loading dose of approximately 20 g per day, split into 4 servings, for 5–7 days ( 4).Īfter this initial period, a dose of approximately 3–5 g per day is recommended for maintaining creatine levels. However, most creatine supplements are low in calories and need to be combined with other ingredients to provide enough calories to support weight gain ( 4).Ĭreatine monohydrate is recognized as the most effective form of creatine and is the most common type used in creatine supplements ( 3). This can lead to performance benefits and muscle gain over time. When you take creatine as a supplement, the creatine concentration in your muscles increases. Potential side effects: It may lead to water retention in some people, and larger doses may result in gastrointestinal distress ( 3).Ĭreatine may have an indirect effect on lean muscle mass gains because of its potential to boost exercise performance.Who it’s best for: people looking to build muscle and enhance athletic performance.However, some people find the taste and consistency of these products unpleasant.Īdditionally, although these supplements can be convenient when you’re on the go, another option is simply to eat more food, such as trail mix or smoothies, which would also provide other beneficial nutrients. In general, mass gainers are higher in calories, fat, and carbs than traditional protein powders, though some may contain only carbohydrates.Īccording to Asbury, these products generally contain 300 or more calories per serving.Īdding weight gainers to your diet can certainly increase the number of calories you’re eating. Their ingredients and nutrition content can vary widely. ![]() Sometimes called mass gainers, these supplements are often marketed as a way to gain muscle mass. Some products may also have additives, such as artificial sweeteners, that could cause digestive distress. ![]() Potential side effects: Active ingredients can vary widely among products, and these ingredient differences can affect the potential side effects.Who they’re best for: those who cannot maintain a calorie surplus through food alone.However, supplements may be a convenient way to fit more protein into a busy schedule. Keep in mind that protein supplements are not necessary if you can meet your daily protein needs through whole food sources. This amount has been found to support muscle growth and maintenance ( 2). The recommended daily protein intake for active adults to build and maintain muscle is 0.6–0.9 grams (g) per pound (1.4–2.0 g per kilogram) of body weight per day. From there, you can also adjust your macronutrient intake as needed. ![]() One way to find out whether you’re eating enough calories is to track your diet on a few typical days to determine whether you need to adjust your total calorie intake. In fact, research suggests that high protein diets may aid in weight loss because protein helps people feel full ( 1).įor this reason, if you use a protein supplement in a weight gain diet plan, it’s important to make sure you also maintain a calorie surplus. However, protein intake without a calorie surplus and an appropriate resistance training program will not result in building lean muscle mass. Protein plays an essential role in building and maintaining muscle mass. Some protein supplements also include additives that may cause digestive distress in some people. Those with lactose intolerance or a milk allergy should avoid protein supplements that contain those ingredients. Potential side effects: Side effects vary based on the ingredients.Who they’re best for: those unable to meet daily protein needs via food and those looking for a convenient way to increase protein intake. ![]()
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