Supplements you should take to gain muscle and strength

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Some of the most popular and well-researched supplements for muscle gain include:

• Creatine Monohydrate:
  
  • How it works: Increases muscle creatine stores, enhancing power output during high-intensity exercise.
  • Benefits: Increased strength, power, and muscle mass.
  • Dosage: Loading phase: 5-7 grams per day for 5-7 days; Maintenance: 3-5 grams per day.
• Whey Protein:
  
  • How it works: Provides a fast-digesting source of protein to support muscle protein synthesis.
  • Benefits: Aids in muscle recovery and growth, especially when consumed after exercise.
  • Dosage: 20-40 grams per serving, 1-2 servings per day.
• Branched-Chain Amino Acids (BCAAs):
  
  • How it works: Essential amino acids (leucine, isoleucine, valine) that play a crucial role in muscle protein synthesis.
  • Benefits: May reduce muscle soreness and fatigue, and potentially enhance muscle protein synthesis.
  • Dosage: 5-10 grams per serving, before or during workouts.
    
    

 

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Is bodybuilding truly about aesthetics, or is it an art form that reflects deeper societal values? As we prepare for the championships, let's explore how the sport shapes our perceptions of beauty and strength. What do you think—does bodybuilding celebrate individuality or reinforce unrealistic ideals?