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In the market, many advertised supplements claim that they are effective in muscle building, strengthening, and more- especially if paired with proper exercise. While this notion is not wrong, it’s still inevitable that people spread myths concerning workout supplements.
If you’re fond of working out and eager to achieve your body goals, you have to exert an effort since this doesn’t happen overnight. Additionally, good exercise paired with proper rest, healthy meals, and the right supplements could help you get the boost you need.
With that being said, before you take any supplements, you must know what’s actually in those supplements and what fake claims are about them. In this way, you could also help bust myths about workout supplements. So, to help you be a more informed bodybuilder stated below are myths regarding workout supplement intake you must know.
Protein Powder Could Make You Bulky
The notion concerning protein powder making people bulk is a huge myth! If you’re a person avoiding incorporating protein powder1 in your workout routines, fearing that you may get bulky, then you must stop. This is because if you only consume protein, whether in a shake or powdered form, it will not make a huge change in your body if you are not physically active, like working out, swimming, and more.
To get the most out of protein powder geared towards bodybuilders, you should accompany it with proper exercise and diet. It would be best if you try to be consistent in your workouts, take your supplements, and be active. Additionally, protein is essential in helping repair damaged muscles. Thus, many athletes and gym rats consume protein powder to help recover muscle soreness after hours of exercise.
Eating Healthy Means, I Can Skip Workout Supplements
A healthy diet is essential for a person to live a healthy lifestyle. But, it’s not always that the food you take could give you the nutrients your body needs. So, if you’ve decided to start a new workout routine, don’t skip taking some workout supplements because your body’s nutritional needs also change as you age.
For instance, you are always stressed due to work. Although you have been eating well and have a proper diet, try considering taking supplements that can help fill in the gaps you need. Another good example is due to age. If you’re a person who’s reached their senior age, it’s still possible that you can still bulk up on muscles and maintain muscle mass by taking in some Branched Chain Amino Acids (BCAAs)2 could help.
You’ll See Similar Results With Everyone Taking Supplements
Every person is a unique individual. No one is the same because everyone has different genetic and personality traits. In this sense, even though you do the same exercises with your other peers and eat the same foods and take the same supplements, you can’t expect that you will all have the same results.
Thus, comparing your results with others would not be a good idea. Instead, try to find ways that could work better on your body. Also, try doing some research to extend your knowledge about how you could see the results of your workout, or even try to consult a doctor about it. Having a personal trainer might help too. The effectiveness of a supplement would also vary depending if you are doing workouts daily or not.
Taking Creatine Could Cause Dehydration
No, it isn’t true that if you take creatine, it could cause you to experience dehydration. Taking in creatine is safe and will not cause any harm to the kidneys. Typically, this supplement helps in supplying energy to the muscles.
Also, if you incorporate creatine into your diet, it will be stored in your muscle tissues and help strengthen and increase your muscle mass. Not to mention, it’s great to aid you in your muscle recovery. Thus, making it essential for those athletes who do high-intensity workouts3 like weightlifting, jump roping, and more. Lastly, avoid dehydration during workouts by taking pauses and drinking plenty of water.
Drinking Milk After Workout For Bodybuilding Is Not A Good Idea
Many people don’t drink milk after a workout as it can be detrimental to their results. But, the truth is milk is not bad for bodybuilding. Milk is beneficial since it contains protein, and is a good post-workout drink4.
So, if you want to drink milk, even flavored ones like chocolate or strawberry after a workout, don’t worry. As long as the milk you’re drinking is clean, it’s safe to consume and will not contribute negatively to helping you build your body goals.
Final Thoughts
Everyone wants all their hard work in working out to pay off. But, you also have to be knowledgeable enough to know whatever you put in your system and avoid believing fake claims. With this, you can have more effective workout plans and meals to help you achieve your desired body goals. If you are still confused about believing what’s true about workout supplements5 and not, refer to the abovementioned claims to guide you.
- Sánchez-Oliver, A. J., et al. “Quality analysis of commercial protein powder supplements and relation to characteristics declared by manufacturer.” Lwt 97 (2018): 100-108. ↩︎
- Neinast, Michael, Danielle Murashige, and Zoltan Arany. “Branched chain amino acids.” Annual review of physiology 81 (2019): 139-164. ↩︎
- Heinrich, Katie M., et al. “High-intensity compared to moderate-intensity training for exercise initiation, enjoyment, adherence, and intentions: an intervention study.” BMC public health 14 (2014): 1-6. ↩︎
- BİRİNCİ, Ceyhun, et al. “Efficacy of chocolate milk in facilitating post-workout regeneration of young male skiers.” Turkish Journal of Kinesiology 9.3 (2023): 133-142. ↩︎
- Harty, Patrick S., et al. “Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review.” Journal of the international society of sports nutrition 15 (2018): 1-28. ↩︎
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