Carb Cycling Is All the Rage, Here’s Why

Carb cycling has become a popular diet among gym goers and athletes, aiming to optimize performance, support muscle growth and enhance fat loss. This approach can balance energy needs for intense workouts with periods of lower carb intake to promote fat burning, but does it really work? What Is Carb Cycling? Carb cycling is a diet that involves alternating — or “cycling” — between high-carb and low-carb days. Athletes and fitness enthusiasts often use this approach to optimize energy levels and support muscle growth. However, it’s primarily used for fat loss. Individuals consume more carbohydrates on high-carb days to give them enough energy for intense workouts and replenish glycogen stores. They reduce their carbohydrate intake on low-carb days to encourage the body to burn fat for energy. They repeat this cycle to benefit from both low and high-carb diets without strictly adhering to one or the other. What Does Science Have to Say? Carb cycling has garnered attention in the fitness industry for its potential benefits. There’s very little scientific evidence to suggest that manipulating carbohydrate intake in cycles can optimize body composition and performance, but it’s a popular research topic.  High-carb days can boost athletic performance by replenishing the glycogen lost during intense sessions. This replenishment is crucial for sustaining energy levels and improving recovery, allowing you to train harder and more frequently. Furthermore, the insulin spikes high-carb diets cause can promote muscle protein synthesis, enhancing muscle growth.  On the flip side, low-carb days can benefit fat metabolism. Reducing carb intake can lower insulin levels, helping the body switch to burning fat for energy. This process, known as ketosis, can enhance fat loss while preserving muscle mass, which is how athletes achieve that “lean” physique.  Intermittent periods of low carbs may improve insulin sensitivity and metabolic flexibility, allowing the body to more efficiently switch between using carbs and fats as fuel. This flexibility can be advantageous for metabolic health and weight management.  However, the scientific consensus on carb cycling isn’t yet definitive. More long-term, rigorous studies are needed to fully understand its effects and mechanisms. Some researchers caution that the benefits of carb cycling may vary depending on individual factors like genetics and activity level.  Additionally, planning and adhering to a carb cycling regimen is complex and might not be practical for everyone. Despite these considerations, carb cycling remains a popular strategy among those looking to optimize their diet for performance and body composition, with early research supporting its potential benefits. How You May Benefit From Carb Cycling Carb cycling may offer various benefits depending on your fitness goals. Here are some ways you might benefit: Enhanced Athletic Performance One of the primary benefits of carb cycling is enhanced athletic performance. On high-carb days, the increased intake replenishes glycogen stores in muscles. This is particularly beneficial for athletes and individuals doing high-intensity workouts, as glycogen is the main fuel source for these activities.  With adequate glycogen stores, you can sustain energy levels, improve endurance and recover quickly between training sessions. This allows for more effective and consistent training, potentially leading to better performance.  Improved Fat Loss Carb cycling may also support your fat loss efforts. On low-carb days, your body is encouraged to burn fat for energy due to the reduced availability of carbs. This can be effective for those looking to lose weight or reduce body fat percentage.  The cyclical nature of this approach prevents the metabolic slowdown that often accompanies prolonged low-carb diets, maintaining a higher metabolism and promoting continuous fat burning. By strategically alternating between high and low-carb days, you can maximize fat loss while preserving lean muscle mass, which is the ultimate goal for many fitness enthusiasts.  Better Metabolism Incorporating carb cycling into your diet may improve your metabolic health. Periods of low carbs can enhance insulin sensitivity, making your body more efficient at using insulin to regulate blood sugar levels. Improved insulin sensitivity is linked to a lower risk of developing type 2 diabetes and other metabolic disorders. Carb cycling can also promote metabolic flexibility — the ability to switch between using carbs and fats as energy sources. How to Implement Carb Cycling Into Your Fitness Routine Implementing this approach into your fitness routine can help you optimize your performance and achieve your fitness goals. Here are a few tips to get you started: Determine Your Goals What do you aim to achieve from carb cycling? Clearly define your fitness goals before starting. Whether you aim to build muscle or lose fat will influence the structure of your carb cycling plan. For instance, if your focus is muscle growth, you may have more high-carb days, while if you aim for fat loss you may have more low-carb days. Plan Your High and Low-Carb Days Schedule your high- and low-carb days around your workout routine. High-carb days should coincide with your most intense training sessions, such as weightlifting or high-intensity interval training (HIIT). This approach will provide the necessary energy and support recovery. You can schedule low-carb days on rest days or days with lighter activity to promote fat burning. Track Your Carb Intake On high-carb days, aim to consume a significant portion of your daily calories from carbs, focusing on complex carbs like whole grains, fruits and vegetables. On low-carb days, reduce your carb intake and increase your intake of healthy fats and proteins. Keep track of your macronutrient ratios to ensure you meet your dietary needs. Stay Hydrated Drinking enough water is crucial when carb cycling. Ensure you drink ample water, especially on high-carb days, as increased carb intake can lead to water retention.  Mistakes to Avoid When starting carb cycling, it’s essential to avoid common pitfalls that can hinder your progress. Keep these points in mind: Neglecting overall nutrition: Focusing solely on carbs while neglecting your overall diet quality can be detrimental. Ensure you consume a balanced diet with sufficient protein, healthy fats, vitamins and minerals. Overeating on high-carb days: It’s easy to overeat on high-carb days, thinking it’s an opportunity to indulge in all your favorite sweet treats and processed foods. Avoid this by planning your meals and sticking to portion sizes that align with your caloric needs and fitness goals.  Insufficiency carb intake on high-carb days: Not eating enough carbs can hinder performance and recovery. Ensure you get adequate carbs to replenish glycogen stores and fuel your workouts effectively.  Inconsistent schedules: Inconsistency in following your carb cycling schedule can lead to subpar results. Stick to your planned days to achieve your fitness goals. Not hydrating properly: Failing to stay hydrated can impact your energy levels and overall performance. Drink plenty of water to support digestion and nutrient absorption. Try it Out for Yourself  Ready to give carb cycling a try? Start by incorporating these high and low-carb foods into your diet: The best foods for high-carb days: Oatmeal Quinoa Bananas Oranges Buckwheat Potatoes and sweet potatoes The best foods for low-carb days: Animal proteins like chicken, turkey, beef and venison Seafood like salmon, mackerel, crab, tuna and mussels Vegetables like kale, cabbage, spinach, broccoli and mushrooms Fruits like avocado, kiwis, raspberries and strawberries Dairy sources like milk, yogurt, cheese and cream Fats like butter and different types of oil Optimize Your Gains Carb cycling offers a flexible way to manage your carb intake while making progress in the gym. By planning your high and low-carb days effectively, you can boost performance, benefit your body composition and improve your metabolism.

What gear do your feet wear when you hit the gym? The type you choose could impact your performance and go a long way toward keeping you off the dreaded DL. What are the best weightlifting shoes for your unique soles? We’ve got you covered with this guide to 11 of the best brands and why they’re worth the investment. Why Invest in Weightlifting Shoes?  It’s chest and triceps day. What does it matter what you wear on your feet? You quickly find out the first time a dumbbell strikes your pinky toe — even a 5-pounder can do considerable damage, shattering bone.  Weightlifting shoes alone won’t protect you from a 100-pound barbell falling from height, but they will give you the quick agility you need to move out of the way without slipping and sliding. They provide enhanced grip, even on sweat-slick surfaces. Some styles lend additional ankle support, useful when doing balancing moves like standing heel raises or single-leg deadlifts. .  Any model you choose will protect you from the yucky germs that coat such floors — plantar warts, ringworm and even staph can lurk and latch onto bare feet. They can also prevent foot deformities that take you out of the game by providing supportive cushioning, especially if you mix a little HIIT-style cardio into your weight room mix.  What to Look for in Weightlifting Shoes The characteristics that make the best weightlifting shoes are as unique as your feet. One approach is to visit a retail store and have your feet measured by a professional. Another idea? Consult with your sports trainer or family physician for suggestions, as they may have advanced training in foot biomechanics.  Once you find the best brand of weightlifting shoes for you, shop online for the lowest prices. Many retailers and manufacturers offer discounts for repeat purchases — get rewarded for your loyalty. Although shoes can have stricter rules regarding trying before buying, asking yourself the following questions can help you nail the right pair the first time:  Do I have any special problems to address? For example, high arches, bunions or flat feet?  Am I prone to connective tissue injury? For example, plantar fasciitis is common among the gym set, and you have over 30 ligaments in your feet and three major tendons.  How is my balance? Do my ankles tend to wobble, requiring additional support?  What type of surface do I typically work out on? Harder surfaces, like concrete, necessitate stronger cushioning. Otherwise, shock can travel up your legs and cause injuries to your knees or hips. Consider all of these factors in conjunction with each other to select the best weightlifting shoes for you. For example, a weightlifter who is also a runner with knee osteoarthritis may seek cushioning — but not too much.  According to Dr. Najia Shakoor, MD, a rheumatologist and professor at Rush University Medical Center in Chicago, too much arch support can detract from the pronation you need for a more natural range of motion. Finding the right amount of lift when you have high arches and bad knees is priceless.  Professional advice is best when selecting new shoes, but few people keep an orthopedic surgeon on speed dial. That’s okay — we’ve got you covered with this review of 11 of the best weightlifting shoes that can help narrow your search for the perfect pair.  11 of the Best Weightlifting Shoes  Add a pair of these weightlifting shoes to your shopping list/  1. Adidas Unisex Adult Powerlift  Plenty of folks recognize the classic triple line that marks Adidas shoes, as this footwear adorns the feet of some of the world’s top athletes. With comparable styling for men and women and six colors to choose from, you’ll find a pair that matches your favorite gym wardrobe.  More importantly, these best weightlifting shoes feature a rubber outsole with superior grip. The canvas uppers include mesh inserts to allow superior breathability that decreases sweat and odor. Adidas also uses at least 50% recycled materials, helping you tread more lightly on the planet.  $96.09 from Amazon 2. CastIron Lift  A name like Castiron Lift implies ruggedness, and this manufacturer focuses on gear for the weight room and Crossfit. The easy velcro straps make them a snap to take on and off, perfect if you’re the sort who can’t wait to doff your dog covers and let your feet breathe after leaving the gym.  The anti-slip outsoles make them perfect for preventing injury during high-intensity training. The black microfiber and fabric provide breathability while providing the ideal backdrop for the stylish gold or teal detailing.  $99.99 from Amazon 3. Nordic Lifting  Powerlifting aficionados will adore Nordic Lifting shoes specially designed for your heaviest lifting days. The raised 1.4-inch heel optimizes your power when performing squats and lunges.  Nordic Lifting designs these best weightlifting shoes with Olympic-level stability for a powerful workout. They’re perfect for athletes who need extra strength to feel secure as they push past new personal records.  $99.88 from Amazon 4. M Manuklear  M Manuklear uses a signature combination of laces and magic tape straps for a locked-in fit that offers superior stability. The reinforced chassis and widened, raised heels ensure you won’t slip even under the heaviest weights.  This company also takes sustainability seriously. They manufacture their shoes from rubber, TPU and Oxford cloth. TPU is more eco-friendly than many other plastics as it is recyclable and doesn’t release harmful toxins when exposed to heat.  $79.98 from Amazon 5. RXN If your busy lifestyle takes you directly from the gym to the country club to engage in casual business meetings with the alligator shirt-wearing set, RXN is the best weightlifting shoe for you. Their sleek, casual styling dresses up a polo perfectly when they aren’t keeping your grip on the weight room floor. Don’t hesitate at their white coloring — they’re machine washable, making them a snap to keep looking new.  $59.98 from Amazon 6. Under Armour  The Under Armour brand has risen in popularity among pro footballers, and you know those guys spend some heavy time in the weight room. The warp upper technology keeps your feet locked down during dynamic moves to prevent injury.  The unique TriBase maximizes your foot’s contact with the ground, further solidifying your stance beneath heavy barbells. The micro G foam midsole offers the ultimate in responsive cushioning.  $114.84 from Amazon 7. KCross  Bees are amazing creatures, making honey to soothe sore throats and pollinating crops so humans can eat. They also designed one of nature’s toughest structures, the honeycomb, with impressive tensile strength to hold up to pressure. KCross borrows this styling from the bees to create a shoe with increased stability for your feet when lifting heavy weights. This brand also offers superior arch support through its power bridge design.  $69.99 from Amazon 8. Reebok If you want to be seen, opt for the bright red version of these best weightlifting shoes and make a stylish splash at the gym. The squish won’t come in the form of sweat, however, as the anti-friction lining Reebok uses wicks away sweat. The Powerbax TPU plate supports your feet without putting undue pressure on your arches.  $70.82 from Amazon 9. Core  With a non-slip EVA wedge and midsole strap, Core designed these weightlifting shoes to cradle your feet during tough lifts. Their lightweight design makes them useful for cross-training, letting you hop on the elliptical to get your cardio between sets. The elevated 1.2-inch sole promotes proper posture in the weight room.  $79.90 from Amazon 10. Osterland  For electrifying styling, look to Osterland. The microfiber and fabric uppers offer breathability while featuring a spotted design that showcases your style without showing dirt. The velcro strap wraps around your entire foot, providing stability while making these easy to take on and off, and anti-slip soles help you keep your grip.  $79.99 from Amazon 11. Aleader  Instead of training barefoot and exposing yourself to heaven-only-knows-what germs, opt for these minimalist best weightlifting shoes from Aleader. They resemble socks but consist of anti-slip rubber to prevent slips during heavy lifts. The wide toe box lets you spread out your feet and increase your stability. These shoes do double duty, taking you from the weight room to the studio, where they keep you from sliding off the mat during sweaty hot yoga sessions.  $19.99 from Amazon  Best Weightlifting Shoes  Finding the best weightlifting shoes can significantly increase your performance. They prevent injury and provide stability during heavy lifting. The right pair can correct slight imbalances and deformities, making your workout more comfortable and effective.  Did you find this post helpful? Please share it on your social media to help others find the best weightlifting shoes. 

Many people go to the gym to lose weight, but building muscles is another popular goal. However, it's more challenging since developing six-pack abs is a slow process. It's hard to stay motivated when you don't see any progress after putting in hours of strength training with your coach.  That's why people who want to accelerate their goals add supplements to maximize the benefits of exercise. Find out the best supplements for muscle growth and how they can help you quickly achieve your ideal body shape. What Helps Muscles Grow Faster? Muscles provide the strength to help you perform daily tasks efficiently. They're essential for activities that involve lifting. Your arm and leg muscles are the reason you can carry heavy groceries or stand for hours. The stronger your muscles are, the better they are for doing tasks with ease.  It's essential to understand your biology to adopt the most effective ways to transform your body. There's no denying encapsulated vitamins and compounds help promote musculoskeletal health, but what supplements are best for muscle growth? Here are seven types you can integrate into your nutritional plan.  1. Creatine The first thing that often comes to mind when hearing creatine is bodybuilders and athletes — and there's a reason for it. It's a top supplement among fitness fanatics. Creatine is a substance your body produces naturally, helping provide energy every time you lift weights or engage in strenuous exercise. It can help increase muscle mass, strength and athletic performance.  A review of several clinical trials found that the proper dosage of creatine supplements efficiently promotes muscle growth in healthy young populations who exercise adequately.  A different analysis looked at the effect of creatine on older women. The result concluded that a combination of resistance training and supplements led to a significant muscle strength gain in older females, especially when they exercise for at least 24 weeks.  2. Protein What is the No. 1 supplement for bodybuilding? If you ask a bodybuilder this question, their answer will probably be protein. Well-defined muscles are synonymous with protein. People who want to gain muscle fast often go on a high-protein diet, as this eating pattern maximizes the effects of resistance training.  It has several functions in the body. It supports metabolism and biochemical reactions, provides energy and strengthens immunity. Protein-rich foods can naturally promote mass and strength since they're the building blocks of muscles. The USDA recommends that women take 46 grams of protein and men consume 56 grams daily, but this changes as your age and activity level increases. It's hard to reach the suggested numbers through diet alone, so people supplement with whey and plant-based powders.  3. Weight Gainers One of the best supplements for muscle growth is weight gainers, intended for those who struggle to maintain the healthy bulk necessary for muscle development. Each person has a different body type, influencing the muscle growth process. Have you noticed how it's so easy for some individuals to lose weight while not for others? It's similar to muscle building.  Muscle recovery requires energy, which you get from food calories. If you burn everything during training, nothing will be left to initiate the regeneration process. Weight gain supplements increase your caloric intake, so your body has excess energy to repair muscle tears after resistance training. If you've been having problems building muscles, perhaps you must gain weight first.  4. Beta-Alanine Many people have considered beta-alanine the holy grail for muscle building, ranking it as one of the best legal supplements for muscle growth. Beta-alanine is an amino acid that affects muscle carnosine levels in the body.  Carnosine is a naturally occurring compound found in muscles that helps buffer the pH decline in the body to keep them working. Engaging in a high-intensity workout makes muscles produce lactic acid, causing fatigue and limiting performance. Carnosine works as a buffer to reduce acidity so you can endure the workout longer.  High levels of carnosine equals greater muscle elasticity and delayed fatigue. Beta-alanine helps increase the concentrations of carnosine in the muscles so they don't get stressed easily, allowing you to extend your workout.  5. Branched-Chain Amino Acids (BCAAs) Growing muscles need amino acids created by the body or obtained through nutrition. BCAAs consist of three single amino acids — valine, leucine and isoleucine, which you can only get from eating foods such as eggs, dairy products and meat.  BCAAs are excellent supplements for muscle growth as they stimulate protein synthesis — the process of making muscle. One study compared the effects of BCAAs and lactoalbumin — also known as whey protein — in muscle mass, strength and physical performance of patients with liver cirrhosis and sarcopenia.  The group that took 7.2 grams of BCAA supplements for 24 weeks displayed considerable improvements in muscle strength, function and mass compared to the other group that received 6.3 grams of whey protein. Those who took BCAAs also showed fewer complications with their liver condition, proving that long-term supplementation boosted the musculoskeletal and liver health of the patient. 6. Hydroxymethylbutyrate (HMB) The next on the lineup of the best supplements for muscle growth is HMB, also called beta-hydroxy beta-methylbutyric acid or beta-hydroxy beta-methylbutyrate. It's a chemical the body produces when it breaks down the amino acid leucine for protein synthesis. Unfortunately, the body doesn't make enough HMB because leucine can only be obtained through nutrition. If you don't eat enough leucine-rich foods, your levels of HMB will naturally be low. That's why many fitness enthusiasts choose dietary supplements for muscle growth to increase HMB concentrations in the body. Experts cite it may benefit body composition by promoting muscle growth, reducing breakdown and improving performance in exercise.  Sixty older adults participated in the study to determine whether 3 grams of HMB supplementation can boost the participants' muscle mass, strength and physical performance. Researchers divided the group into two — the HMB and the control. After 12 weeks, they found the HMB group showed substantial improvement in the cross-sectional area of the mid-thigh muscle. Plus, they significantly increased their body weight and BMI, and their vitamin D levels were high. Older adults who took 3 grams of HMB supplement enhanced their mass and physical performance. 7. Omega-3 Fatty Acids People know omega-3 fatty acids for boosting heart health, but they’re also effective supplements for muscle growth as they help increase the rate of protein synthesis. An analysis found that older adults who took more than 2 grams of omega-3 supplements gained muscle mass. Furthermore, those who received supplements for more than six months improved their walking speed, proving the positive merits of fatty acids on health and performance.  Omega-3 fatty acids benefit functional abilities, but the body can't synthesize them, making food the primary source of these compounds. People obtain healthy fats from seafood and fish — such as salmon, tuna and lobster — by eating at least two servings per week. However, there has been a concern about sustainable omega-3 recently, so plant-based supplements were introduced to diversify the sources.  Top 10 Supplements for Muscle Growth The market is full of supplements boldly promising you defined muscles in weeks, but be sure to choose ingredients backed by science and studies. While they're generally safe to ingest, consult your healthcare provider before taking any to avoid side effects or interactions with your medications. Here are some recommendations for the bestseller supplements for muscle growth. 1. BulkSupplements.com Creatine Monohydrate Powder Get it on Amazon for $21.96 This pure and unflavored creatine monohydrate makes it easy to add the magic of muscle growth powder into any of your drinks without the weird taste. It includes 500 grams or 1.1 pounds, providing 100 servings of gluten-free creatine to support your body goals and step up your workout game — and at an affordable price.  On top of that, BulkSupplements.com has been certified to meet the Good Manufacturing Practices (GMP) standard by the NSF, meaning each product has undergone a stringent quality control process to ensure they're safe and don't contain banned substances. What's on the label matches the product's content. Creatine has amazing brain benefits, which makes it one of the best supplements for muscle growth.  2. Optimum Nutrition Micronized Creatine Monohydrate Powder Get it on Amazon for $21.99 There's a reason why this brand of pure creatine monohydrate is one of the bestsellers, with more than 66,000 ratings. It's also unflavored, making it a versatile supplement to mix with any drink, and it's best for women on a keto diet. It's made in the U.S., with a bottle containing 300 grams of creatine good for 60 servings. It's been tested for banned substances and thoroughly inspected to deliver you the best supplement for muscle growth. Add 5 grams of this powder to your beverage and maximize the benefits of your gym session. 3. Optimum Nutrition Weight Gainer Protein Powder Get it on Amazon for $45.63 Why opt for a tasteless supplement to gain weight and grow muscles when you can enjoy it in chocolate, strawberry and peanut butter flavors? Optimum Nutrition introduces this multiflavored protein powder with 1,250 calories in every two-scoop serving. Each 6-pound container provides eight servings of muscle-boosting compounds, including 25 vitamins and minerals, plus glutamine and creatine.  The best thing is it doesn't contain added sugar and is a top pick for vegans. Add it to your blended fresh fruits to enjoy it even more. This weight gainer could transform your body.  4. Dymatize Super Mass Gainer Protein Powder Get it on Amazon for $37.98 This chocolate and vanilla weight gainer from Dymatize is ranked as the top bestseller supplement for muscle growth on Amazon. It’s chock full of muscle-building nutrients in a single serving, making it a worthwhile investment for your body goals. This 6-pound container has 10.7 grams of BCAAs, including 5.1 grams of leucine and 17 vitamins and minerals that promote balanced nutrition. Each 52-gram serving has 1,280 calories and 245 grams of carbs, so even the hardest gainers can build muscles.  Besides its delicious taste, it's also gluten-free. It’s one of the best supplements for muscle growth for those with food sensitivities to wheat, barley and rye. 5. Sapling Vegan Omega 3 Supplement  Get it on Amazon at $22.46 Do you want to help the environment? "It's a non-fish fish oil" is the tagline of this vegan omega-3 supplement, suitable for gym fans looking for sustainable fatty acids. The bottle contains 60 soft gels sourced from algae grown in the U.S. and has 300 mg of DHA and 150 mg of EPA per serving. It's beneficial for heart, brain, joint and muscle health. Even better, the company takes its commitment to the environment a notch higher by planting one tree when you buy a bottle. It benefits your health and the planet.  6. Thorne Beta Alanine Sustained Release Get it on Amazon for $39.60 This supplement contains 60 servings of beta-alanine, giving you two months of power and strength to endure hard and long training at the gym, whether you're an athlete or fitness buff. Two daily tablets provide you with 1.6 grams of this body-boosting compound, which is dairy-free, gluten-free and doesn't contain any artificial flavors. It's also NSF-certified for sports and has been clinically studied to improve performance. Train longer and maximize fitness output by getting one of the best supplements for muscle growth. 7. XTEND Original BCAA Powder Watermelon Explosion Get it on Amazon for $23.67 Improve muscle recovery and hydration by adding this delicious, refreshing watermelon-flavored BCAA to your diet. This workout drink is sugar-, carb- and calorie-free, an excellent choice for women and men on a keto, kosher or vegan diet. Each bottle of 375 grams of BCAAs contains 30 servings loaded with other special ingredients, such as amino acids, L-glutamine and leucine.  What makes this one of the most unique and best supplements for muscle growth? You can choose from several delicious flavors, including mango, sherbet, blue raspberry, grape, blood orange and many more. Take your best pick or try all the flavors and look forward to each training day. 8. Double Wood Supplements Essential Amino Acids Get it on Amazon for $17.96 Getting this bottle is a good investment for muscle health. It has not just one but all of the essential amino acids the body can't produce, plus all three BCAAs — leucine, isoleucine and valine. Each bottle contains 225 unflavored capsules to help your body synthesize proteins more effectively, allowing you to recover from muscle soreness fast, endure exercise longer and manage your metabolism.  This brand of supplement for muscle growth is more affordable than others that cost twice or more for the same ingredients and is proudly manufactured and tested in the U.S. Take three capsules in the morning or afternoon and experience the difference of having more strength and endurance during your gym sessions.  9. Hydroxymethylbutyrate (HMB) Get it on Amazon at $21.56 NatureBell's HMB supplements are everything you need to bounce back from muscle soreness after high-intensity training to get you ready for the next session. Each bottle contains 240 capsules, which you can consume for 60 days by taking four daily pills. Besides the 99% pure and natural HMB with 3,000 mg strength in dose, every capsule is formulated with 420 mg of calcium, helping your body absorb the HMB benefits easily.  This two-in-one unique formula effectively replenishes your HMB levels to enhance your training performance, making it one of the best supplements for muscle growth. Never again skip a strength training day because of muscle soreness and pain. Take these supplements to recover like a pro. 10. NutraBio 100% Pure L-Leucine  Get it on Amazon at $16.14 Exercise-induced muscle aches can make your next gym session feel like torture. Try this premium L-leucine supplement to aid in post-workout muscle repair and recovery. The 180 capsules are made with pure, high-quality ingredients and contain no fillers, artificial colors or additives. It's your best bet if you're looking for potent supplements. It's also affordable, with one bottle costing less yet lasting 45 days. Customers have been surprised at the change in their energy levels after weeks of taking this, claiming it's made exercising easier for them. Try this L-leucine supplement for muscle growth and experience the same benefits. Tips for Successful Muscle Gain Building muscles requires more than just taking supplements. Combining it with exercise, diet, adequate sleep, and other lifestyle changes will maximize the benefits of these pills and powders. Follow these tips to optimize your training output. Get adequate sleep: Good rest helps muscles recover quickly. Aim to get seven to nine hours of sleep. Improve your pre-bed hygiene if you’re having trouble falling asleep. Train with a professional: While it's OK to devise your own exercise sequences, working with a coach will make the process easier and safer. They can also make you accountable to stay motivated.  Stay consistent: Building muscle is a long process, so you must be patient and stick to the routines even if you're not seeing progress. Results will eventually come.  Speak with a nutritionist: If you're serious about strengthening muscles, talk to a professional about what your meals should look like. They may suggest adding whey protein, but ask for alternatives if you have food restrictions. Buy the Best Supplements for Muscle Growth The market is laden with multiple supplements, promising you'll grow muscles in weeks if you take them. However, be skeptical about these claims and examine each brand to get the best supplements for muscle growth that truly deliver results. Seek information about the company and read consumer reviews to know if they're effective based on others' experience.  It takes more than pills or powdered drinks to strengthen abs and glutes. A positive lifestyle that includes consistent exercise, a well-balanced diet and enough sleep contributes to muscle protein synthesis. Try these 10 bestseller supplements and see the difference for yourself. Updated on March 1, 2024

It’s that time of year again. You make a list of what you want to get for others, and you check it twice. Wouldn’t it be nice to find a fun new fitness gadget for yourself gift-wrapped under the tree?  Fortunately, you can find workout gear to suit any size of budget. Here are some of the best compact home exercise equipment to add to your holiday wish list.  1. A Set of Fitness Dice  You probably spent at least part of the pandemic working out in your living room. However, your training routine can get stale if you don’t have a personal trainer or an app to show you new moves and inspire your workouts.  Why not ask for a set of fitness dice? A few tosses reveal your workout fate. This method lets you vary your workout and change up your routine. It’s also a fun way to get your kids interested in physical activity — challenge them to play along with you.  Get it from Amazon: $16.99 2. A Speed Jump Rope  Jumping rope is one of the most vigorous forms of cardiovascular conditioning. You don’t even need to leave your house to do it if you have enough space.  The right rope makes a big difference. Lightweight speed models have you feeling like a professional boxer in no time. You can also find weighted versions if you want to combine strength training with your cardio.  Get it from Amazon: $8.99 Get a weighted jump rope from Amazon: $16.99 3. A TRX Fit System  You might have seen this intimidating-looking series of straps and pulleys assembled at the gym. Please don’t let your fear hold you back from investing in one for your home.  You can work out with one of their on-demand classes. You get 90 days free with your purchase, which is more than ample time to master the moves. After you build your confidence, you can improve your fitness in 15 minutes a day.  Get it from Amazon: $139.85 4. A Set of Resistance Bands  Resistance bands offer multiple advantages over free weights. One is that you don’t have to worry if you accidentally drop one on your toe. Even 3-pound dumbbells can break your toes if you get careless or clumsy while working out barefoot in your living room.  Another perk to these fitness devices is that they travel well. They take up next-to-no room in a suitcase and don’t create extra weight. However, you can still get 20 or more pounds of resistance, depending on your band’s strength.  Get it from Amazon: $9.98 5. A Yoga Mat  Jute is a sustainable material — it grows to maturity quickly like bamboo and hemp. It’s also uniquely suited for yoga practice because it becomes stickier as it gets wet. The result is a non-slip surface for practicing tricky Bikram moves without risking injury.  This natural jute yoga mat provides the ideal surface for practicing your flying tittibhasana. It also insulates your body from the ground if you work out in the room over the garage and shiver through savasana.  Get it from Amazon: $37.21 6. A Speed Bag  Do you dream of training like Sylvester Stallone in one of the “Rocky” films? Even if you don’t have room for a heavy bag, you can squeeze a speed bag into one corner.  This device hones your eye-hand coordination. It also provides a necessary outlet on stressful days when you need to vent some steam before meditating yourself to a happier mental space.  Get it from Amazon: $39.99 7. A Doorway Pullup Bar  Lifting your body weight off the ground using your arm strength alone isn’t easy. Can you still do a pullup like you did back in your gym class days?  A doorway pullup bar gives you the tool you need to test your mettle. It also provides practice space if you need a little assistance from a partner or chair before you can hoist yourself using your arms alone.  Get if from Amazon: $29.89 8. A Body Ball A  body ball extends your range of motion when doing moves like crunches. You can also use it as a weight bench — doing so requires more core stability than the traditional model.  Do you sit all day at work? Why not strengthen your core while you do? While most experts don’t recommend replacing your office chair with one of these devices all the time, using one for an hour or two could improve your balance and strength. You’ll also burn extra calories, and every little bit counts if you’re trying to shed pounds.  Get it from Amazon: $28.98 9. A Set of Kettlebells A single kettlebell is all you need to pull off dozens of strength training movements. Plus, their handlebar design gives you a convenient grip.   You can find these devices in various weights. If you can afford to do so, get several sizes to work every muscle in your body.  Get it from Amazon: $39.99 Add the Best Compact Home Exercise Equipment to Your Holiday Wish List  It’s okay to think of yourself when planning for the holidays. Add the best compact home exercise equipment listed above to your wish list.  Updated on 5/21/2024