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10 Most Important Supplements for Men Who Lift, According to Dietitians

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10 Most Important Supplements for Men Who Lift, According to Dietitians
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What does it take to be a successful weightlifter? Most people will tell you it's all about dedication, consistency, and hard work. But is it so? What about supplements, then? Are they important for men who lift? According to dietitians, the answer is yes.

For any weightlifter looking to bulk up, supplements are a must. Sure, you could try to lift weights and eat right without them, but they can offer a competitive edge.

The right supplement regimen can help you build muscle, recover from workouts and improve nutrient density in your diet. Many products on the market claim to be the next big thing in weightlifting supplements, but only a few are worth your time and money.

So if you're serious about taking your weightlifting to the next level, make sure you're considering these 10 most important ones.

1. Vitamin D

For any weightlifter, getting enough vitamin D is crucial. It's instrumental in maintaining strong bones and muscles and can improve your athletic performance. Vitamin D deficiency can lead to fatigue and prevent your body from recovering properly from exercise.

Although you can find Vitamin D in a few foods, such as fatty fish and egg yolks, the best way to get this nutrient is by spending time in the sun. Just a few minutes each day can do the trick. On the other hand, Vitamin D supplements are your best friend if you don't get enough time to spend in the sun.

Gulp down a pill every day and keep fatigue miles away. When you feel energetic, strong, and resilient, you'll be able to lift better and with zeal too.

2. Magnesium

Magnesium is usually talked about when it comes to good skin, hair and nails. Often forgotten is its role in maintaining muscle function. It helps regulate nerve and muscle activity and is also involved in energy production. Its deficiency causes cramps, fatigue, and weakness.

So, as a weightlifter, you'd want magnesium supplements to ensure you are never low on magnesium and always energetic.

What makes magnesium even more important is that it has been shown to improve exercise performance and increase muscle mass. Plus, it reduces inflammation and promotes recovery after exercise.

The benefits mentioned above make magnesium an essential supplement for weightlifters.

3. Zinc

Zinc keeps the muscles and connective tissues strong, which is vital for anyone trying to lift heavy things regularly. But that's not all zinc does. It also affects immune function, cell growth, and hormone production. In other words, it's important for anyone who wants to stay healthy and build muscle.

But, Can zinc help you bulk up? Well, it's essential for protein synthesis, which is the process your body uses to build new muscle tissue. It also helps increase testosterone levels - an indispensable element for muscle mass in both men and women.

Natural testosterone levels decline with age. Supplements can help keep up with the amount required for adding muscle mass.

4. CoQ10

For weightlifters, the benefits of CoQ10 are many and varied. This powerful nutrient boosts energy levels, reduces recovery time, and improves muscle strength. CoQ10 can also protect cells from damage caused by free radicals.

Weightlifters who supplement with CoQ10 can enjoy improved performance, reduced risk of injury, and quicker recovery times. Research links it with increased fast twitch muscle fibers; you can expect bigger and stronger muscles with zinc among your supplements.

5. Omega 3 Fatty Acids

Weightlifting is all about strength, power, and big muscles, and all of it starts with the right diet. Building muscle requires consuming enough protein, and reducing body fat means paying attention to your calorie intake.

But one nutritional element is often overlooked: omega-3 fatty acids. These essential nutrients are found in fish oil, and they offer a host of benefits for athletes. Omega-3s aid in inflammation reduction, speeds up recovery time and strengthens joints.

They are crucial for brain function, improving focus and concentration. In addition, omega-3s can exacerbate fat loss by increasing metabolism and improving insulin sensitivity. All these reasons make it should be on your supplements list without fail.

6. Curcumin

Curcumin is a natural compound found in turmeric, and it has been shown to have several benefits for athletes. For one, it can help reduce inflammation and soreness and let you train harder and for longer.

Additionally, curcumin has been shown to improve cognitive function and increase testosterone levels, leading to better gym results by increasing focus and endurance.

7. Psyllium Husk Powder

Psyllium husk powder is a natural supplement with many benefits for weightlifters. For one, it helps promote regularity and prevent constipation. It binds together stool and reduces diarrhea.

Psyllium husk powder reduces inflammation in the gut and improves digestion. Furthermore, it helps reduce cholesterol levels and promotes heart health. It can help regulate blood sugar levels and promote weight loss.

It may not seem like a direct response supplement, but the above benefits indirectly strengthen and empower weightlifters.

8. Aspirin

Pop a pill, and build some muscle. It's the dream, right? Unfortunately, it's not quite that simple. While aspirin can benefit weightlifters, it's crucial to understand how and why it works before popping a bottle of pills.

For starters, aspirin is an anti-inflammatory drug. That means it can help reduce swelling and pain in the muscles. It can also help improve blood flow, which is essential for delivering oxygen and nutrients to the muscles.

In addition, aspirin can help reduce the risk of blood clots, which can be dangerous for weightlifters who often put their bodies under extreme stress. However, it's important to note that aspirin is not a magic bullet. It won't build muscle on its own and can have some side effects if not used properly.

9. Resveratrol

Serious weightlifters know that every little bit of help counts when you are on a mission as challenging as muscle building. And that's precisely where resveratrol supplements come in.

Researchers believe that resveratrol supplements can help weightlifters in several ways.

First, resveratrol may help increase testosterone levels, the hormone responsible for muscle growth.

Additionally, resveratrol supplements can help reduce inflammation and speed up recovery from exercise.

Finally, resveratrol may also help improve blood circulation, which can deliver more oxygen and nutrients to muscles. So if you're looking for an edge in your next workout, adding a resveratrol supplement to your regime can boost it.

10. Collagen

Anyone who regularly hits the gym knows protein is essential for building muscle. And while there are many protein sources, collagen is one of the most effective for weightlifters.

Why? Because collagen is a major component of muscle tissue, it plays a vital role in helping muscles recover from exercise. Our bodies produce less collagen as we age, leading to declining muscle mass.

Collagen supplements help reverse this process by providing the body with the raw materials it needs to build new muscle. In addition to increasing muscle mass, collagen is linked with improving joint health and increasing bone density.

For weightlifters, collagen supplements provide several benefits to help them reach their fitness goals.

FAQs

1. What vitamin builds the most muscle?

Vitamin B3

Not only does B3 help with muscle growth, but it is essential for repair and recovery. This vitamin also increases metabolism rates. To get all the benefits of B vitamins, take a B complex supplement that includes Vitamin B3.

2. What helps build muscle?

High-protein foods are extremely important for gaining muscle, but carbohydrates and fats are also vital energy sources. You should focus on exercising frequently and consuming more calories daily from muscle-building meals to acquire lean muscular tissue.

3. What deficiency causes weak muscles?

Vitamin D insufficiency is a frequent deficiency affecting your bones and muscles. It mostly affects individuals over the age of 65 and people with darker skin.

Signs and symptoms might include:

  • Fatigue.
  • Bone pain.
  • Muscle weakness, muscle aches, or muscle cramps.
  • Mood changes, like depression

4. What supplements should a man over 50 take to build muscle?

Men over 50 should consider taking a multivitamin, protein supplement, and fish oil supplement to help build muscles.

Multivitamins are important because they provide the body with essential vitamins and minerals that may not be obtained from food alone. Protein supplements are beneficial because they provide the body with high-quality protein necessary for building muscle. Fish oil supplements provide the body with omega-3 fatty acids, which are important for maintaining overall health.

Final Word

So, supplements are an important part of any workout routine, whether you're a beginner or a seasoned weightlifter looking for ways to step up your game. For best results, consult with a doctor before adding any new supplement to your diet, and always read the label to ensure that you're taking the recommended dosage.

And as always, drink plenty of water throughout the day to help hydrate and protect your muscles. Now that you know about some of the best supplements for weightlifters, what are you waiting for? Get lifting!

Reading List

Article Sources

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  • Gordon, Patricia L., et al. ‘The Relationship between Vitamin D and Muscle Size and Strength in Patients on Hemodialysis’. Journal of Renal Nutrition : The Official Journal of the Council on Renal Nutrition of the National Kidney Foundation, vol. 17, no. 6, Nov. 2007, pp. 397–407. PubMed Central, https://doi.org/10.1053/j.jrn.2007.06.001.
  • Gröber, Uwe, et al. “Magnesium in Prevention and Therapy.” Nutrients, vol. 7, no. 9, Sept. 2015, pp. 8199–226. PubMed Central, https://doi.org/10.3390/nu7095388.
  • Guo, Yuping, et al. ‘Effects of Resveratrol on Reducing Spermatogenic Dysfunction Caused by High-Intensity Exercise’. Reproductive Biology and Endocrinology, vol. 17, no. 1, May 2019, p. 42. BioMed Central, https://doi.org/10.1186/s12958-019-0486-7.
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  • Ide, Hisamitsu, et al. ‘Modulation of AKR1C2 by Curcumin Decreases Testosterone Production in Prostate Cancer’. Cancer Science, vol. 109, no. 4, Apr. 2018, pp. 1230–38. PubMed Central, https://doi.org/10.1111/cas.13517.
  • König, Daniel, et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study.” Nutrients, vol. 10, no. 1, Jan. 2018, p. 97. PubMed Central, https://doi.org/10.3390/nu10010097.
  • Laurent, G. J., et al. ‘Changes in Collagen Synthesis and Degradation during Skeletal Muscle Growth’. The American Journal of Physiology, vol. 249, no. 3 Pt 1, Sept. 1985, pp. C352-355. PubMed, https://doi.org/10.1152/ajpcell.1985.249.3.C352.
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  • McGlory, Chris, et al. ‘The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease’. Frontiers in Nutrition, vol. 6, Sept. 2019, p. 144. PubMed Central, https://doi.org/10.3389/fnut.2019.00144.
  • Undas, Anetta, et al. ‘Antithrombotic Properties of Aspirin and Resistance to Aspirin: Beyond Strictly Antiplatelet Actions’. Blood, vol. 109, no. 6, Mar. 2007, pp. 2285–92. PubMed Central, https://doi.org/10.1182/blood-2006-01-010645.
  • Zhang, Yijia, et al. ‘Can Magnesium Enhance Exercise Performance?’ Nutrients, vol. 9, no. 9, Aug. 2017, p. 946. PubMed Central, https://doi.org/10.3390/nu9090946.

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