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The Best Supplements for Weight Lifting



Building lean muscle mass provides numerous health benefits. It can help combat obesity, reduce the risk of injury, and decrease disease risks, among others. So if you’re looking to get healthier, lean muscle mass is the way to go.

Of course, building lean muscle mass can place significant strain on your body. For this reason, many muscle builders use supplements to help keep their muscles (and body) healthy while under stress.

When choosing the best supplements for weight lifting, you need to know what to look for. Continue reading to learn the essential muscle-building supplements you should be looking for.

Not All Supplements Are Created Equally

Before diving into the individual supplements themselves, it’s essential to talk about the quality of supplements. Not all supplements are created equally, and some could even include unreliable dosage information that can be dangerous. Always choose quality supplements from reliable distributors, like

Read online reviews for the supplement manufacturers and distributors before making any purchases. Avoid any companies with consistently poor reviews or ratings online.

Additionally, you may want to check out the Better Business Bureau’s website. Avoid companies with a lot of filed complaints or a handful (or more) of unsolved complaints.

You should also be cautious about how strong individual supplements are. If you’ve never taken these best supplements for weight lifting, it’s best to start low. Then, as your body builds up a tolerance to these supplements, you can increase your dose.

As a final word of caution, you shouldn’t start taking any new supplements if you have any preexisting health conditions. This is especially true for people who have any of the following:

  • Heart disease
  • Lung conditions
  • Diabetes
  • Kidney disease or conditions
  • Liver diseases or conditions
  • Immune problems
  • Bone diseases

If you do have any of the following, it doesn’t mean you can’t use weightlifting supplements. Instead, it simply means you should speak with your doctor before starting them. Only your primary care physician can tell you if supplements are safe for you to use.


Protein is a crucial building block for all your body’s cells. However, protein’s primary job is to repair torn muscle cells and increase muscle size. For this reason, supplementing protein while weightlifting is essential.

Most people naturally get some protein in their diet since they can find it in meat, eggs, beans, and tofu. However, this isn’t always enough to experience the results you want from weightlifting.

A 2018 review of protein supplements found that they provided significantly increased results compared to those who didn’t take them. In particular, participants found they were stronger and experienced more muscle growth when taking protein supplements during prolonged resistance training.


Creatine is a naturally occurring amino acid found in your body’s muscles. The body converts this amino acid into phosphocreatine, which is then stored in the muscles. Later, the body expends this as energy.

Creatine is a substance known for increasing muscle mass, but it has a specific benefit for weightlifters. Experts say that creatine is most beneficial to athletes who require short bursts of speed or strength. This includes sprinters and weightlifters.


Beta-Alanine is an amino acid naturally produced by your liver. It can also be found in animal products like meat or poultry. Although you can receive some of this naturally through your diet and natural body processes, supplementing beta-alanine can help significantly during workouts.

The primary way this amino acid helps is by buffering the pH level in your muscle’s cells. The burning sensation in your muscles that weightlifters are so familiar with is caused by dropping pH levels. So, by helping keep pH levels up longer, this amino acid can help improve endurance during strength training.

If you supplement with beta-alanine, it’s important to use it before your workout. This will help prolong your muscle’s endurance so you can continue pushing yourself towards maximum results.


Most of the best weight lifting supplements contain caffeine. Most commonly, you’ll find caffeine in pre-workout supplements. This is because caffeine will boost energy levels.

When energy levels are boosted, you can go that extra mile during your workout session without tiring yourself out. When you can push yourself harder during any individual training session, you’ll see maximum results for the time put in.


L-carnitine is an amino acid derivative naturally made inside your body from two different amino acids – lysine and methionine. The purpose of L-carnitine is to support the breakdown of fatty acids for energy. Due to this, it’s often found in fat-burning supplements.

Supplementing with L-carnitine can help boost your metabolic rate, which allows you to burn more calories during your weightlifting sessions. This is perfect for those weightlifters who want to shed a little extra fat for better muscle definition. However, this isn’t the only potential benefit of L-carnitine supplementation.

Additionally, this derivative could help recovery rates after intense workouts. This could potentially mean milder soreness after weightlifting sessions, as well as a decrease in the duration of aches.

Branched-Chain Amino Acids

Branched-chain amino acids consist of three individual amino acids – leucine, isoleucine, and valine. These amino acids are naturally found in many high-protein foods. Examples of foods where you might consume branched-chain amino acids include eggs, dairy, meat, poultry, and fish.

The role of these amino acids in the body is to support healthy muscle growth and reduce muscle loss. Around 14 percent of your muscle’s amino acids are branched-chain amino acids.

While supplementing with these can be beneficial for anyone, it’s vital for weightlifters who don’t eat enough high-quality protein in their diet. For example, vegetarians and vegans would significantly benefit from a supplement containing branched-chain amino acids.


HMB is an acronym for beta-hydroxy beta-methylbutynate. This molecule is created naturally when the body processes leucine, an amino acid.

Some of the beneficial effects of protein and leucine are thanks to HMB. However, its most important role is in reducing the breakdown of muscle proteins. Supplementing with HMB means you’ll be helping to keep the muscle gains you’ve worked so hard for.


Zinc plays a vital role in helping your body maintain healthy testosterone levels. Since testosterone is crucial for muscle mass, supplementing with zinc can help boost your gains.

However, zinc has another significant benefit that weightlifters may overlook. Zinc is crucial in supporting a healthy immune system. When the immune system is adequately supported, you’re less likely to become ill.

Each time you get sick and can’t work out, your progress is slowed. By supporting your immune system with zinc, you’ll be able to spend more days in the gym and fewer days in your sickbed.

Vitamin D

Vitamin D is a fat-soluble vitamin that can help increase testosterone levels. It also acts as a natural steroid hormone in its active form. As such, Vitamin D can assist in building both strength and muscle mass.

Vitamin D is created by the body naturally when bare skin is exposed to sunlight. It can also be found, in significantly lower levels, in dairy products like milk, cheese, and yogurt. This means that it’s crucial to supplement with Vitamin D during winter when the days are shorter, and your skin is more thoroughly covered.

Muscle building and increasing testosterone aren’t the only benefits of supplementing with Vitamin D. It can also help decrease the symptoms of depression and protect against bone diseases like osteoarthritis.


DHEA is a hormone produced chiefly in your adrenal glands. Its purpose is to help balance hormones, including testosterone. In men with low testosterone levels, DHEA could be especially beneficial.

However, there is a word of warning with DHEA supplementation. Since it’s classified as an anabolic steroid and can improve athletic performance, the use of DHEA is banned in professional sports. Therefore, you shouldn’t take this supplement if you are currently or hope to become a professional athlete.


Glutamine is a protein building-block that assists the body in fast muscle recovery after intense weightlifting or marathon running. Glutamine is helpful because it draws salt and water into your muscle cells. In turn, these keep those cells hydrated and denser.

Since glutamine is a crucial part of protein, it can also support healthy muscle growth. Some protein supplements will contain added glutamine.

These Are the Best Supplements for Weight Lifting

The best supplements for weight lifting are those described above. Not only will they help you improve your gains, but they’ll also keep your injuries healthy while under stress.

Check out our other blogs if you still have questions about weight lifting supplements. You’ll find articles on this and related topics to help you learn more on the subject.

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What to Do After an Injury?



What to Do After an Injury

If you are or have ever been an athlete, you know that sports are a massive part of your life. You may still love the game once you stop being an athlete. One of the benefits of sports is that once you stop playing, you still get to watch them and enjoy them through others. But while you are playing, it can be devastating if you get injured. You aren’t sure how long you will be out of the game if you’ll be the same after your recovery, and how this will affect you long term. It may be a knee injury, back injury, ankle injury, and so many other possibilities. But if you find yourself on the devastating side of an injury, one of the best things you can do for yourself is to see Pick PT Rigby. Going to physical therapy can make all the difference. If you are injured, here are some of the next steps.

Get a Diagnoses

Almost all teams have a sports medicine trainer that is there to help with injuries and recoveries. If you are injured in the game, they are likely to be the first ones to help you. They will be the ones to give you an initial idea of what may be the problem. It is important that you also see your normal doctor as well. They are the ones that can give you a true diagnosis of what is wrong and what the next steps are. For example, if you have a torn ACL you want to know quickly so you don’t make it worse and can into a specialist as soon as possible.


One of the best things that you can do for yourself is to rest. Let your body heal and recover from the injury. There is no benefit to getting back into the game quickly if you are not fully healed and ready. This will likely lead to another injury and this time it may be worse. Drink lots of fluids, fuel your body with good food, and try to not stress yourself out over not being able to play. With time, your body will recover and you’ll be able to play again.

Physical Therapy

After your initial resting period, it may be wise to see a physical therapist. They will be able to assess your injury and help you to get back to playing. They will be able to go through exercises that will strengthen the injury but also strengthen others parts of the body to help prevent future injury. Physical therapy can be uncomfortable and painful at times, but it is about the growth that your making. They will be able to track your progress and tell you when they think you are ready to get back into your sport.

Take It Easy

When you get the go-ahead from your doctors, coach, and physical therapists to get back into the game be sure that you take it easy. You should ease yourself into playing and make sure everything feels good while playing. As you ease yourself back into playing, you will find out what your limits are.

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The Senior Lifestyle To Adopt That Provides Relief from Osteoporosis



The Senior Lifestyle To Adopt That Provides Relief from Osteoporosis

Osteoporosis is an invisible or silent disease. It works over many years to weaken your bones. Ultimately, you’ll find that your bones are brittle and break much easier than people’s bones who don’t have the disease.

It’s estimated nearly a million people in Australia currently have osteoporosis. That includes 20% of people over 75. The problem is that most people don’t know their bones are losing strength until they break one and tests show the bones are weak.

What you may not realize is that bones are living tissue, just like the rest of your body. Old bone cells are broken down by your body and replaced with new bone tissue. This helps to keep bones healthy and strong.

Unfortunately, from around the age of thirty, you will start losing muscle and bone strength. In your forties or fifties, the body will start to break down more bone than it can replace. The bones remain the same size but the inside is different.

Inside any bone is a honeycomb structure, in healthy bones the gaps in the honeycomb are small. When you have osteoporosis the gaps are large. This, combined with a thinner outer layer of bone significantly reduces their strength.

You can have a bone density test done at any time to see how your bones are doing.

The good news is, that even when you have osteoporosis, there are things you can do to strengthen your bones and reduce the risk.

Get The Right Support

The first stage is to make sure your body is properly supported and moving around is easy. That means, investing in elderly chairs, rails around your home, and making sure you have a firm to medium mattress.

These will all offer support and reduce the likelihood of falls while you strengthen your bones.


Weight-bearing and muscle strengthening exercises are the best options. You can do this at home, at the gym, or join a special class. These types of exercises place your bones and muscles under stress. It helps to break down cells and rebuild the bones and muscles stronger.

It’s best to aim for thirty minutes of exercise a day but avoid exercising the same bones and muscles each time, give them 24-48 hours of rest between exercises.

In other words, work the top half of your body one day and the bottom half the next.

Take Vitamin D And Calcium

If you’ve been diagnosed with osteoporosis then your doctor will probably prescribe you vitamin D and calcium. But, it’s never too early to supplement your intake and improve bone strength.

Reduce Alcohol & Smoking

Research shows that drinking too much alcohol and/or smoking can reduce the efficiency of the body at regulating bone cells. In other words, you’re more likely to develop osteoporosis.

Alongside this, a poor diet, that’s one which focuses mainly on processed, fatty, and even salty foods can increase your risk of osteoporosis.

There are so many reasons for adopting a healthier lifestyle, osteoporosis is just one of them.

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How to Look Younger with Botox Brow Lift?



How to Look Younger with Botox Brow Lift

When you are young, your forehead is smooth and taut. As you age, the skin on your forehead begins to sag and wrinkle, which causes you to look older than your actual age. Are you worried about looking older in the future? Are you looking forward to giving your face a younger and more vibrant look? Do you want to look younger but are unsure how to go about it?

The good news is that there are non-invasive methods of rejuvenating your face. Botox is one of the most popular products for facial rejuvenation, ultimately for a younger-looking appearance. One of the botox treatments is known as a brow lift, and it has become a highly demanded non-surgical aesthetic procedure in recent years due to the ease with which it can be performed.

Botox is a purified, protein-based drug that is used to treat a variety of medical conditions. It is injected into muscles or other soft tissues to help relax them. The most common use of Botox is to smooth out wrinkles in the face, particularly around the eyes and forehead. This procedure is often referred to as a Botox brow lift. Several factors cause the expression lines between the eyebrows:

  • Muscle movement – frowning and squinting cause creases in this area of the face.
  • Sagging/loose skin occurs when skin loses elasticity due to ageing.
  • Fatty deposits

Botox works by temporarily paralyzing muscles so they cannot move. For example, if you use Botox on your forehead, it will stop specific muscles from moving, so you won’t be able to frown for about three months after the treatment.

What is the botox brow lift procedure?

Non-surgical brow Lift with botox is a popular procedure used to lift the brows and smooth out fine lines in this area. It is also used to treat crow’s feet, frown lines and forehead wrinkles. This non-surgical aesthetic treatment is a great option for people looking for a quick and easy way to look younger without surgery or injections. This treatment uses Botox injections to relax your forehead muscles and create a youthful appearance.

How does the treatment work?

The brow lift treatment using botox works by relaxing the muscles in the forehead that cause wrinkles. The injections are placed around the eyes and forehead to relax frown lines and crow’s feet, which appear as furrowed brows. This relaxes the muscle tension in these areas and allows your skin to naturally smooth out any creases or folds previously formed by the muscles’ contractions beneath them.

This non-surgical brow lift can be used to:

  • Treat sagging eyebrows and eyelids.
  • Treat droopy upper eyelids (ptosis).
  • Increase the height of the eyebrow’s arch.

How does brow lift treatment with botox injections work?

The botox brow lift procedure is a simple and quick procedure that can be done in the practitioner’s office. The first step is to numb the area with a topical anaesthetic. Once the area is numb, a small fine needle is inserted into each of the muscles that cause your brows to lift when you frown or squint. These muscles are called corrugators and depressors.

Once the needle is inserted, minimal amounts of botulinum toxin (botox) are injected directly into each muscle. The Botox will temporarily paralyze those muscles so they can’t move anymore, which prevents you from frowning or squinting as much as you usually would. This makes you look younger because wrinkles in this area can make you look older than you are.

The procedure lasts about 10 to 20 minutes and can be repeated every three to four months to maintain the desired effect. Most people return home within an hour after having it done. The results are gradual but noticeable within two weeks following treatment. There may be some slight bruising, but this typically goes away within a few days after treatment. Depending on individual factors, the effects can last up to four months and sometimes even longer.

After the procedure, it is advised that you refrain from facial expressions or spend much time outdoors but eat a normal healthy diet. You should also avoid direct sun exposure unless you use sun protection while taking medications. Follow a regular exercise routine to maintain wellness and get back to work gradually as your doctor advises.

Wrapping up

If you want to look younger and refreshed, Botox Brow Lift is one of the effective non-surgical options available today. This minimally invasive cosmetic procedure lifts and rejuvenates the appearance of the forehead and eyebrows to correct sagging brow lines and excessive wrinkles between the brows (glabella) and crow’s feet. If you are just one step away from deciding on whether this procedure can benefit you or not, then make sure you consult with an experienced Aesthetic Clinic London Cosmedocs. We have a certified and experienced team of qualified aesthetic practitioners who ensure you get the proper treatment with optimal results within a minimal timeframe.

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