Most of us have to rebuild their muscle mass because of the lack of muscle stimulus during the pandemic.
I would like to put on the table something that’s called ”muscle memory”.
”Muscle memory” simply refers to the fact that it’s much easier to regain lost muscle mass than it is to put on new muscle mass in the first place.
What does it mean? Let’s say you’ve trained for 3-4 years and you build a pretty good amount of muscle and then you take for say… 3-6 months or so off and you shrunk up a little bit, it won’t take you even close to the same amount of time as those initial three or four years to get all your lost size back. It will come back pretty quickly.
Also you have to fix your nutrition, recalculate your calories and macros, food choices and all that other stuff.
Here are 5 supplements from my arsenal that should get you and me back in the way we were before GYM was getting close.
1. Creatine Monohydrate
Creatine Monohydrate is one of the most tested supplement from almost every single university of the world and prove his positive effect on physically and mentally performance.
2. Citrulline Malate
Citrulline malate is a supplement composed by the aminoacid L-Citruline and Malic acid.
You’ve probably heard in the GYM about Arginine and his effect on blood vessel relaxation, increase of nitric oxide, improvement of recovery between sets and all that other stuff right? Citrulline malate, have the same effect.
You may say ”then why should I supplement Citrulline instead of directly supplementation with Arginine?” Because Arginine coming from directly supplementation is poorly absorbed by the body and that’s because of an enzyme called ”Arginase” that break down Arginine and too little amount of Arginine get into the blood vessels in order to get those benefits.
Beta-Alanine is a non-essential aminoacid found in meats. Once ingested, it breaks down into Carnosyn.
Carnosyn is a dipeptide found in muscle fiber that reduce pH levels from muscle. Basically it cool down muscle burning during sets and reduce cellular fatigue, which means it leads to a better performance.
4. Whey Protein
I think this type of supplement is already seen by most of you as a food rather than a supplement. It isn’t mandatory to have in your daily routine, but it can be helpful in completing your daily macronutrients.
Fiber are non-digestive carbohydrates that have a major role in food digestion and satiety sensation. It’s very important to have a decent amount of fiber to prevent constipation (it appear especially if you’re in a calorie deficit), and have a better control of hunger and indirectly, over our weight.
We need 14g of fiber/1000 calories for a well function of digestive system.