Bulking program is a program where we try to increase our muscle volume. In this program, physical strength and speed of recovery are very necessary. But to get these two things you can not rely on nutrition from daily food only. You need supplements that can complement your nutritional needs to run a bulking program.
There are lots of supplements are offered by supplement traders. It is very important not to be trapped by the seduction of supplement traders because it will only add to your expenses without getting results from the supplements you buy.
There are 3 main supplements for bulking program that you must know.
1.Creatine Monohydrate
Many types of creatine derivatives are on the market for supplements now, but I still recommend that you use creatine monohydrate. Creatine is used to increase the production of natural creatine in your muscles. Creatine can increase your muscle mass and increase your strength when you lift weights. consume creatine together with simple sugars to increase absorption in your muscles. the recommended dose is 20 grams per day in the loading phase and 10 grams per day in the maintenance phase.
2. Branch Chained Amino Acids (BCAA)
BCAA is a combination of several amino acids that are needed in the formation and recovery of muscles, namely valine, leucine, and iso-leucine. BCAA cannot be produced naturally in your body so you must include BCAA supplements in your bulking program. BCAA is known to increase your energy during training, and can quickly restore muscle after rigorous training. Now almost all supplements such as whey protein, whey protein isolate, casein, even milk weight gainer also contain BCAA. But if you want to add it again is not a problem, the recommended dose per day 10 grams / day depends on your training patterns.
3. Glutamine
Glutamine is an amino acid that you normally encounter in your muscle tissue. glutamine increases your body's endurance. Glutamine can also inhibit muscle catabolic processes (shrinkage) due to hard training. Besides, glutamine is known to increase growth hormone. The recommended dosage of 15 grams per day is divided into 5 grams at a time, in the morning, after exercise and before going to sleep.
You can still add other supplements such as weight gainer or whey protein, whey protein isolate to complete it. But the three supplements above are not miraculous drugs that can directly make your body muscular. Your body still needs the right exercise patterns, regular eating patterns, and adequate rest patterns to improve the performance of the three supplements in your body.
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