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My Top 3 Supplements for Building Muscle

I am not a registered dietitian... but I did stay at a Holiday Inn Express last night.


If you go into your local supplement store and they start offering you all these fat burners and "test" boosters... you need to find a new *ahem* dealer. A lot of supplements being marketed are not effective, nor safe. What is most important to note is that supplements are called supplements for a reason... they are meant to supplement a healthy diet and lifestyle. Basically, supplements don't work unless you do!


Last disclaimer, I promise: I am an ambassador for the company that makes the 3 supplements that I am going to suggest, however, look at the research done on these 3 and then reference the care SFH has taken in sourcing their ingredients!


1: Creatine


If I could only take one supplement, I would choose creatine monohydrate! Creatine helps to amplify the effects of strength training by increasing strength and muscle mass, enhances the benefits of sprint training, and improves performance in aerobic activities! Creatine is found in meat and it is nearly impossible to get enough through diet alone.


My go to: SFH Strong Post-Workout


I take mine post workout with my protein and 40g of carbohydrates.

2: Fish Oil


When you train hard in the gym and as we age, inflammation is nearly impossible to avoid. Fish Oil is an easy way to get more Omega-3 in our diet. Omega 3 has been linked to quicker recovery from workouts, reduced risk of illness, and optimal training gains!


My go to: SFH Omega-3 Fish Oil Gel Caps


I take 2 capsules every day with breakfast!


3: Whey Protein


The only reason whey protein is not number one on my list is because it is the easiest of these three to get through our normal diet. However, you can't beat the convenience of a quick protein shake post workout! Hello, anabolic window! Protein supplementation post workout increases anabolism and leads to enhanced recovery!


My go to: SFH Pure Whey


I mix one scoop of pure whey with 1 scoop of strong post workout with about 12 oz of water and then have about 40g of carbs along with this!



Let the gains begin!


Use "BENBARKER10" for a discount of SFH supplements!


References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/


-Ben

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