I have come across people who do not hit the gym either because they do not want to buy supplements or can’t afford them. Then, I have also met people who spend a lot of money on supplements anticipating it to be the sole reason for muscle building. They over depend on them and later regret.

So, are supplements really necessary? Let’s dig into science.

This is a simple example of a reaction where X is produced when A is mixed with B in the presence of a catalyst.

Here, catalyst is added so that X could be produced faster. However, if the catalyst is not added A and B when mixed will still produce X but a slower place.

Analogously,

PROTEIN RICH DIET + REGULAR WORKOUT ——Supplements—→ MUSCLE

So, supplements are catalyst. They speed up the muscle building process. But, the primary ingredients are a protein rich diet and workout.

Supplements are called supplements because they supplement the diet. No, they are not necessary. Muscle would still be build if a protein rich diet is taken along with regular workouts. Only the pace of muscle building would be slow.

How slow?

Supplements increase the muscle building process by approximately 10%. That’s all. 70% depends on the real food nutrition. So, now you can ascertain the importance of a healthy diet.

What is a healthy diet?

Eat balanced meals. Complex carbohydrates, proteins, healthy fats, vitamins, minerals and dietary fiber. These are basic macro nutrients. When ever you eat a meal, just make sure if it is balanced with all these major macro nutrients. It’s as simple as that.

How much protein for muscle building?

Find out your weight in kilograms and just multiply it with 2. That is the least amount of protein you should consume to build muscle.

What are the best protein rich foods which can be included in diet?

Egg whites, chicken breast, fish, black beans, chickpeas, black chana, lentils, low fat paneer, soya chunks, Quinoa etc are some of the best options.

What if I want to add supplements?

The only supplement that you may buy is a whey protein isolate. It is safe and natural. It is a milk based supplement.

Which brand should I buy?

Any brand. Just make sure to buy it from an authorized retailer.

What about mass gainers?

I will never recommend you to buy a mass gainer supplement. They contain a ton of calories and the main point is that you don’t even know from where those calories are coming.

By : Vivek Mittal