My Top 3 Supplements for Muscle Gain & Exercise Performance

Dietary protein provides essential amino acids that build and repair body tissues, including muscle. Consuming adequate protein, especially alongside resistance training, enhances muscle synthesis and strength gains. Optimal protein intake varies but generally supports performance when balanced with other nutrients. Protein supplements can aid muscle growth but should complement a well-rounded diet.

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You are saying a cup of coffee can enhance my exercise? Yes! Caffeine enhances exercise performance by stimulating the central nervous system and blocking adenosine receptors, leading to increased alertness, focus, and a reduced perception of effort. This makes it a widely studied and effective ergogenic aid for athletes and active individuals across various sports and activities.

- Optimal Dosage: Consuming 3–6 milligrams of caffeine per kilogram of body weight (mg/kg) about 60 minutes before exercise is most effective. For a 70 kg individual, this equates to 210–420 mg.

- Forms and Absorption: Caffeine can be ingested via capsules, tablets, gels, or my favourite method... coffee!

- Performance Benefits: Enhances endurance performance by approximately 2–3%, increases strength and power output by 3–4%, and can add 1–4 repetitions per set in resistance training.

- Safety and Side Effects: High doses (≥9 mg/kg) don’t increase benefits and may cause side effects like jitteriness, elevated heart rate, and gastrointestinal discomfort.

However, it’s important to be mindful of caffeine’s potential risks. Excessive intake can lead to side effects such as sleep disturbances, increased heart rate, and, in rare cases, toxicity. Pregnant women, individuals with heart conditions, and those on specific medications should limit or monitor their caffeine consumption.

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- Essential Fatty Acids (EFAs): These are polyunsaturated fats that your body can’t produce on its own. Key EFAs include omega-3 fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found abundantly in fatty fish and fish oil supplements.

- Heart Health Benefits: Omega-3s have been linked to improved cardiovascular health. Research suggests that higher intakes of EPA and DHA may slightly reduce the risks of heart disease events and heart attacks.

- Triglyceride Reduction: Supplementing with EPA and DHA can lower triglyceride levels, which is beneficial for heart health. Higher doses may lead to greater reductions, but it’s important to consult a healthcare provider before taking larger amounts.

- Recommended Intake: To support cardiovascular health, aim for at least 250 mg of combined EPA and DHA per day. This can be achieved by eating fatty fish several times a week or taking a high-quality fish oil supplement.

- Dietary Considerations: Vegans and vegetarians can opt for algal oil supplements to obtain EPA and DHA. If you’re concerned about LDL cholesterol levels, you might choose an EPA-only supplement.

Note: Always consult a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are considering higher doses.

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