Optimal Health Daily - Fitness and Nutrition 3068: What are the Best Supplements to Help Build Muscle and Improve Workout Performance
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Aug 1, 2025 Discover the truth about workout supplements, from the benefits of creatine to the misconceptions surrounding glutamine and beta-alanine. Learn how whole foods can outperform many supplements when it comes to muscle growth and recovery. The importance of safety and quality in supplement choices is emphasized, alongside evidence-based tips for optimizing workout performance. Also, practical advice for beginners and older adults navigating the world of fitness nutrition is shared.
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Pre and Post-Workout Basics
- Drink a cup of black coffee or plain tea about an hour before your workout and stay hydrated.
- Eat carbohydrate-rich foods before and leucine-rich protein with some carbs after strength training to optimize performance and recovery.
Creatine and Diet Effectiveness
- Creatine improves muscle gains and performance for most healthy adults, including beginners.
- However, adequate carbs and high biological value protein can achieve the same result without supplements.
Skip Beta-Alanine Supplements
- Avoid beta-alanine supplements as data on their effectiveness and safety are conflicting.
- Save your money until more conclusive research is available on this supplement.