Welcome to a new blog article about supplements sales! The first thing is to thank you for stopping by. If you have come to Depor Trainer it is because you were probably looking for information on how to gain muscle mass . One of the questions that people often consider when increasing muscle mass or improving their performance in the gym or other sports is "do dietary supplements work to increase muscle mass?" . Do they really work? Are they worth buying? What are the best sports supplements? Which ones are beneficial or recommended and which ones are not...?
I suppose you will have many questions, but these are the articles on dietary supplements you are looking for. The simplest answer would be to say that they do work and that they do not. As? Do you think I'm kidding you? No, dear reader ;). The truth is that supplements can work, but they are no miracle. And it is also that to see the benefits you first have to control a whole series of variables (that people usually overlook when they think about "buy sports supplements near me" . Today we are going to touch on a few of the best-known products. So Well, if you stay to read my article until the end, you will surely have learned something useful for yourself. After assimilating the information and understanding how sports supplements work, the decision to buy them or not will be yours alone. At least, you will choose from the knowledge and having all the tools to take advantage of the benefits of the products. Let's go for it!
Do dietary supplements or shakes work to increase muscle mass?
Before answering the question, we should ask ourselves the following: are supplements the most important factor in a diet to gain muscle mass ? This is precisely the key to the success or failure of incorporating supplements into a diet to increase muscle mass.
The products from a sports supplement house , by themselves, are not the magic potion to achieve your goals. If you want solid and tangible results, taking supplements is not the first thing you should control in a diet. In fact, I guarantee you can get very far without these products. I myself have had excellent results without taking them for years.
I'm not telling you that I'm against consuming supplements. At Depor Trainer we have our own sports supplement store where we work with several brands that manufacture good quality products, whose content complies with what the labeling shows. However, before determining whether diet products work, you will need to monitor other variables in your diet that are far more important than supplements.
I could take the easy route and tell you that yes, stop by our store and that, just by trying our products, your goals will be achieved on their own. But then I would be deceiving you with the sale of supplements . And believe me, in the long term there is no more loyal customer than one who does not feel cheated.
We want you to be informed. Before looking for sports supplements nearby or a sports supplement house , we should start with the basics. Below you will see an image of what we call the pyramid of nutritional priorities . What is it? The pyramid shows neither more nor less everything that we must control in a diet to gain muscle mass or lose fat in order of importance. The most important factors are those that approach the large base below and the least important are those that ascend to the top, where the pyramid ends.
I suppose you have already realized the obvious: nutritional supplements are at the bottom. In other words, these products are the least important element in a diet . Engrave on yourself the pyramid of nutritional priorities , since it is something basic that you will need to control along the path you have to follow to change your body composition . We recommend that you even take a photo with your cell phone or print it to post it in your kitchen. Always keep this pyramid in mind.
Therefore, before talking to you about any supplement, we consider it very important to explain all the other steps of this pyramid, and why it is so necessary for you to master this information if you want to improve towards a healthier physique. Let's start then, from the first.
Calories
Diet calories are the most basic element you will need to understand when you want to gain muscle mass or lose body fat . If you don't manage calories well, it's more than likely that nothing else will work. This is mainly a question of numbers. You will need to have an idea of the number of calories the foods in your diet contain. Read labels carefully or search for food information on the Internet. Your body consumes a certain number of calories daily. You will be able to determine this number by tracking your basal metabolism . Once you know how many calories you consume, all that's left is to add or subtract. If you are looking to gain weight ( gain muscle), you will have to eat more calories than you expend (about 200-500 more)... On the other hand, if you want to lose weight ( reduce body fat ), you will have to eat fewer calories than you expend (about 200-500 less ). It seems simple, but there are still people who don't understand this. Remember: if you are not eating the right number of calories (more or less) depending on whether you are looking to increase muscle or lose fat, it does not matter how many supplements you take, because they will be of no use. Once you know the right calories for your diet, it's not yet time to start supplements. The next point is macronutrients .
Macros
Macronutrients or macros are proteins , carbohydrates and fats- These are the most basic nutrients that our body can take advantage of and they all have a number of calories. One gram of fat has 9 calories and one gram of carbohydrates and proteins has 4 calories. Understanding how macros work is a more efficient way to distribute calories in your diet depending on whether you are looking to increase muscle mass or eliminate fat. Each one has a function. Proteins form the structures and tissues of the body (hair, nails, bone, muscles, organs ...), while carbohydrates and fats provide the energy necessary to carry out our vital functions, move, do physical activity, etc. Depending on your goals (and your genetics), the amount of each of these nutrients required in your diet will vary.
Individuals who practice bodybuilding and strength sports need a certain extra intake of protein compared to the rest of the people. This is because they need to recover from the muscle wear suffered during training. Also in a diet to increase muscle mass , abundant carbohydrates are usually included (around 60%) to have enough strength and energy to help us endure training. However, for those looking to cut or lose fat, it is recommended to gradually reduce the amount of carbohydrates and increase proteins. This is done to force the body to burn fat reserves (due to lack of carbohydrates) and maintain muscle (with proteins). In any diet , fats are usually limited, since they provide many calories (9 per gram). In addition, the fats that are eaten usually come from healthy foods such as oil, fish, eggs or nuts. As you can see, keeping a correct macro count, depending on your goal, it is the most basic next step in any nutritional plan. This is much more effective than taking supplements! Look at the labels of the foods you eat and pay attention to the grams of proteins, carbohydrates and fats they provide.
Calories and macronutrients are the two most important elements in a diet. Let's look at the following.
Micronutrients
With micronutrients we refer to vitamins and minerals . Any balanced and healthy diet (whatever the goal) should be rich in vitamins and minerals. So, before you get complicated with which supplements to take , make sure you include enough fruits, vegetables and greens in your daily diet. Nor should we forget an adequate supply of dietary fiber , which will help in the digestion of food. Include fruits and vegetables of various colors and you will be on the right track to enjoy good health and perform better in the gym or in any sport .
Time/frequency of meals
Call me old-fashioned, but although current have emerged lately that downplay this factor, I still consider it relevant. The number of meals you eat and the frequency with which you eat should be taken into account when maximizing the results of your diet. This is how great bodybuilders and other elite athletes have done it for years and it has worked for them. And if something works, why should it be thrown away?
It is much easier on your digestion to eat several small meals throughout the day than to eat everything at once. The type of food and the time of day you eat it should also be taken into consideration. It is much more appropriate to eat clean protein and vegetables at night when we want to lose weight; Also restrict carbohydrates from the afternoon and reserve high carbohydrate intakes for the days when we have the hardest training sessions. If we are doing intermittent fasting , we should leave the fasts for the rest days when we do not train. Consuming simple carbohydrates in the morning or when we do physical activity will make the body make better use of nutrients and we will avoid unnecessary insulin spikes. We believe that controlling the "timing" of our meals can be another small help to improve results, although this point is not as important as the previous three.
Now yes! You already know what the pyramid is. And if you already understand all the aspects mentioned well ( calories, macros, micronutrients and time or frequency of meals ), it can be said that you are ready and have the necessary foundations to start taking supplements (and benefit from them).
Supplements
Sports or nutritional supplements are the last step of the pyramid. Although these are not essential, they can help you with the final push once you already control the other four elements mentioned. There are many types of supplements, with different functions depending on your goals. There are protein shakes , which help cover your protein requirements; pre -workouts or creatine , which are a small extra stimulus to have strength in training; or amino acids , which serve to complete the aminogram of the proteins you eat in your diet, among others.
Are you wondering what creatine is or what it is a thermogenic ? Clear your doubts. We insist that, before consuming these products, you should review the other factors. Answer the questions: " Do I have an idea of how many total calories I am consuming? Do I know approximately how many grams of protein, carbohydrates and fats are in my diet? Do I include enough vitamins and minerals? Are my frequency and meal times the more efficient?" . If the answer to any of these questions is no, then we recommend that you go back and review your nutritional plan (and save the supplements until you have corrected those flaws).
Note : the only supplements that we would leave out of the aforementioned recommendation would be protein shakes , as these help cover daily nutritional requirements. Personally, I believe that most of your protein requirements can be met through food. However, if you have a special need (a high protein consumption during a diet to lose fat, for example), I recommend including a protein shake . These products can also be interesting for the weekend or days when you are more relaxed with the diet. With the exception of protein shakes , the rest of the supplements should not be taken if the points mentioned above are not controlled.
Now, we assume that you have already done your "nutritional homework", that you know the calories you eat, your distribution of macros and micros is adequate, you have a well-structured meal plan and you have trained for at least 6 months. Surely, you have already seen the first results in your physique and now you want to go to the next level. You would like to try and find out if the supplements work . We are going to tell you a little about some of them, why they can work, if there are any studies on supplements , etc.
Creatine
What is creatine? Creatine is produced naturally by our own body. It is used in the ATP-CP energy system for short and rapid efforts of up to 2-10 seconds. For example, strength lifts in the gym , which are considered power movements and short duration. Another example would be the sprint . When you supplement with creatine , you are basically adding more creatine to your natural stores. This way, you will be able to produce more energy during muscle contraction in short, explosive movements.
Creatine is one of the supplements with scientific studies to back it up . According to scientific research, creatine has been shown to increase explosiveness during resistance training in both men and women. In men, the product also temporarily increases lean muscle mass , since taking creatine increases intramuscular water retention.
If you're thinking about taking creatine, you might be able to take advantage of its benefits during training. Scientific evidence tells us that it can indeed work. Make sure you take this product with water. Sometimes, you can also add creatine to your protein shake. To maximize its effects, you'll want to stay hydrated throughout the rest of the day. Therefore, drink plenty of water during the periods when you supplement with creatine.
What is creatine for? With this supplement, you will achieve the following:
- • More strength and energy during intense workouts (short efforts).
- • Creatine increases lean muscle mass (due to water within the muscle).
BCAAs or essential amino acids
One of the most controversial supplements that we are going to talk about are BCAAs or amino acids. What are BCAAs for? These are the essential amino acids . There are 3 essential amino acids. They are called essential because we have to get them through diet; The body is not capable of producing them on its own. Amino acids are like the building blocks of proteins . When a chain of amino acids is put together, they all together form the protein.
Essential amino acids are very important, but the truth is that we already consume them with our regular diet. They are in the protein sources we eat: in meat, in eggs and even in whey protein (if we are drinking shakes). If you are already consuming quality protein, it is assumed that you are already taking enough BCAAs .
Regarding studies on amino acid dietary supplements , it is quite difficult to give a final verdict. It is true that there are studies that have shown the effectiveness of this supplement. However, most of these studies have been funded by supplementation companies. Therefore, it is assumed that these companies have some interest in proving that BCAA supplements work. So, although the investigations have been carried out, we cannot ignore the economic factor.
Do these supplements work? Overall, research tells us that supplementing with BCAAs can reduce fatigue, especially in novice workout users. Above all, taking amino acids can be beneficial for people who train early in the morning.
If you train first thing in the morning and don't have time to eat a lot of protein before training, essential amino acids will be beneficial for you. Above all, to avoid muscle wasting.
If you train when you've already eaten a lot of protein (for example, towards the end of the day), consider purchasing them only if you have enough money and can afford it. In that case, they will not be as beneficial to you, so it is better to invest in good sources of protein: meat, fish, eggs or a whey protein shake.
What are BCAAs used for? With this supplement, you will basically have the following benefits:
- • Reduce fatigue and tiredness due to training wear.
- • It is especially advisable for new or less advanced users.
- • They prevent muscle wasting, especially on days when you haven't consumed too much protein.
- • They are more beneficial for people who train early in the day.
- • If you train in the afternoon, they might help you, but it is not essential to take them.
Note : non-essential amino acids can be produced by our body, even if food does not provide them. Therefore, it would make no sense to supplement with non-essential amino acids.
Pre-workouts
Pre-workout supplements are mostly a personal preference. They can be found at any supplement store and the reason they work is simply because they contain caffeine . Each company decides to add the rest of the ingredients according to what seems best to them. The basis of why these energy supplements work remains the same: caffeine , which is a stimulant.
Personally, I think the best pre-workout there is are carbohydrates . However, if you are in a caloric deficit, and due to dietary restrictions you are limiting carbohydrate consumption, it would be interesting to add a pre-workout .
As with amino acids, you will benefit more from this supplement if you train in the morning. Especially if you find it difficult to eat a carbohydrate-laden meal early in the day.
Also when you are in a deficit, if you still need to reserve carbohydrates for the rest of the day's meals, it would be good for you to take a pre-workout in the morning.
If you are on a high-calorie diet and train in the afternoon, it is better to include carbohydrates rich in healthy sugars, such as fruits. We think they will benefit you more than caffeine.
Whether or not to take this type of supplement is a personal decision. Do what you prefer. There are energy products with more or less caffeine. There are stronger or less strong ones. Choose the supplement that best suits you depending on the stimulation you need. In any case, do not abuse caffeine, especially in the last hours of the day.
In summary, do pre-workout dietary supplements work? Yes, because they include caffeine .
Omega 3-6 supplements (fish oils)
Here we will talk about omega 3 supplements (there are also omega 6 , omega 7 and omega 9 ). Do omega 3 supplements work? Omega 3 and omega 6 are essential fatty acids . Like essential amino acids, which had to be obtained through the diet, essential fatty acids cannot be produced by our own body. Omega 3 is important for the normal functioning of the metabolism. We can find it in sources such as sardines, tuna, salmon, flax seeds and chia seeds. When we hear that someone supplements with fish oils, it is only omega 3.
Omega 6 is another essential fatty acid . It is an anti-inflammatory and, when consumed after exercise, promotes muscle growth and repair. The natural sources where we can find it include sunflower oil, poultry eggs, nuts, etc.
In our modern diet, we already get enough omega 6 and there is no apparent reason to need to supplement. It is true that, regarding omega 3 , people usually do not get enough of this fat.
Are fatty acid dietary supplements useful? There is evidence of health benefits if we take omega 3 with omega 6 in a 1:1 ratio. Normally, it happens that people consume a lot of omega 6, but little omega 3, so it is normal that we do not obtain all the benefits of these fatty acids.
If your diet does not include enough tuna, salmon, flax seeds or chia seeds..., you could benefit from an omega 3 or essential fatty acid supplement. This depends on you and the money you are willing to invest. Remember that supplements are at the bottom of the pyramid of nutritional priorities.
Do omega 3 supplements work? Supplementing with fatty acids can be beneficial, especially omega 3, which is often lacking in most people's diets.
Multivitamins
This is the last supplement that we are going to talk about in the post. First, it should be mentioned that, if you follow a balanced diet rich in fruits and vegetables, you do not need to take a multivitamin . However, if you have any type of intolerance, or dietary restrictions that prevent you from eating certain foods, then you could consider supplementing with a vitamin and mineral complex.
Another case in which it may be interesting to take a multivitamin is if you are in the last stages of a diet to lose weight or define muscle, where fruits are very restricted.
It is also for people who cannot spend a lot of money buying a wide variety of fruits. A multivitamin supplement is usually cheaper, so it is an option to consider in that case. Do vitamin supplements work?
- • Use them if you have an intolerance to many foods that would provide vitamins and minerals or if you are losing weight and your fruit intake is more restricted.
- • The vitamin supplement can be an option to save if you do not have money to buy a wide variety of fruits and foods rich in vitamins and minerals.
Conclusions of this supplements article
- Calories are the most important thing when it comes to changing your body composition, as are your macronutrients and micronutrients.
- If you are able to eat a wide variety of foods from all food groups, you probably don't need supplements.
- A protein shake could be good to finish covering your protein requirements. Regarding the rest of the supplements ( creatine, BCAAs, fish oils, multivitamins ...), take them if you want at your own discretion. Analyze your diet and see where it could benefit you.
- Remember that it is always better to spend money on food than on supplements ;).
Thank you very much for reading our article on supplements purchases. I hope that all the information provided has been useful to you and now you have more discretion when choosing your sports supplements. This has not been another post in favor of supplements , but rather an investigation into the few products backed by scientific studies. Above all, we are glad that from now on you know what you are buying and why you are buying it. If you liked the blog, you can read our other interesting articles or follow us on social media ;). Bye, bye!
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