3 Best Supplements for Your Workout Routine

Originally Posted on Men’s Health

Adding supplements to your workout routine helps you build lean mass and insure you’re losing weight while you’re getting fit.

Think of supplements as diet insurance: They make sure your body has everything it needs to build lean mass, says nutrition consultant Mike Roussell, Ph.D. Here’s what to take and when to take it.

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BCAAs: Not only can branched-chain amino acids (BCAAs) help fuel your workout, but they can also boost protein synthesis afterward, accelerating muscle growth, according to researchers at the University of Texas Medical Branch. (Search: What are BCAAs?)

His Pick: SciVation Xtend packs 7 grams of BCAAs into a one-scoop serving. $23, bodybuilding.com

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Recovery drink: Choose one with 300 to 350 calories and a 2-to-1 carb-to-protein ratio. “A mix of the two is more efficient at decreasing muscle breakdown and stimulating muscle growth than either one alone,” says Roussell.

His Pick: Shamrock Farm Rockin’ Refuel Chocolate Milk has an ideal 20 grams of protein per serving. $30,rockinrefuel.com


Protein shake: Drinking some protein before hitting the sack can boost overnight protein synthesis by about 23 percent, according to research from the Netherlands. It can also help curb late-night snacking.

His Pick: At Large Nutrition Nitrean delivers 44 grams of protein and only 218 calories in a two-scoop serving. $35, atlargenutrition.com

Original Article

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