Fitness Scientist reveals the only supplement with credible evidence to build muscle

    Abdulaziz Sobh

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    Everyone wants to be expelled, but given the erroneous information that exists, obtaining adequate nutrition to achieve it can be more difficult than completing the last repetition of an overload set.

    With this in mind, there are a lot of supplement companies looking to take advantage of their insecurities, promising a "one-stop" powder that will give your muscles all the fuel they may need to perform, recover and, most importantly, growing up.

    The problem is that despite how tempting it is to rely on a protein shake and a Big Mac to go, as noted by leading fitness scientist Brad Schoenfeld on Instagram recently, learning the science of proper nutrition is an essential part of muscle development

    That said, he also revealed that there is a supplement that is a much safer bet than the rest, which anyone, lazy or not, should consider before turning to the darknet for peptides.

    "Creatine is the only supplement that has well-established benefits to build muscle directly," Brad wrote. "There are more than 1,000 published studies that support its effectiveness."

    He went on to say: "There are [also] a series of supplements that can indirectly help increase muscle mass," citing "caffeine and beta-alanine" as examples.

    Not to mention that "protein supplements are highly beneficial if you're not consuming adequate protein (~ 1.6 + g / kg / d) in your diet."

    However, in terms of proven and proven research, according to Schoenfeld, nothing beats creatine.

    Finally, he added that supplementation is basically the "icing on the ice cream" when it comes to building muscle, emphasizing the importance of "proper training, nutrition, and recovery" in the process and reminding us that it doesn't matter what you say on the label; "Supplements represent only a small percentage of your earnings."

    In other words, don't go shopping; stand up

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