Everyone wants to build muscle whether they are girls or boys. But muscle building depends on your nutrition & workout (proper workout). Building muscles results from a proper weightlifting program followed with a balanced diet plan.
So is the answer yes or no?
The answer is- YES AND NO.
You can build a body without supplements if you follow these tips-
Consume enough good quality protein in your diet
Protein is the building block of our muscles and it is essential for muscle repair and growth. When you exercise, small micro tears happen inside your muscles. To repair them and add new muscle fibres, protein is required. Protein contains the essential amino acids needed for muscles to repair the wear and tear. To build muscle, aim for 2x protein(in grams) than your body weight. Eg- a person weighing 80 kg should consume 160 g of protein.
Do not use weights that are too light or heavy
If you use weights that are too heavy then you’ll just end up using bad technique and you’ll end up working the weight instead of actually working your muscles. On the other hand if you use weights that are too light then you will not be using enough intensity to build bigger muscles. So choose the right weight.
Workout 4-5 times a week
Muscle building is not an easy process and you need to be consistent for a long time. Hit the gym with full intensity for 4-5 days a week and workout with all the effort and strength you have got. Push yourself again and again and your body will be forced to build new muscle.
Do not ignore the importance of good sleep
Muscle building does not occur at the gym. It occurs while you are sleeping. At the gym, you workout and tear the muscle fibers and while sleeping all the recovery process is done. So basically, you grow while sleeping and that is why aim for at least 7 hours of sleep everyday.
Protein is protein..whether from food or supplements
Your body does not know whether the protein you consume is coming from whole food or supplements. At the end of the day 30 g protein from chicken would be utilized by the body in the same way in which 30 g protein from whey protein would. In fact, consuming protein from whole foods takes your body more effort and your body burns more calories digesting protein from whole foods against the protein from supplements which is easily digested.
You CANNOT build a body without supplements if
You are busy throughout the day
We all know it is easier said than done. Not everyone among us has the time to cook meals and consume chicken breasts, eggs and other protein rich foods in every meal. So in this case protein supplements come to our rescue as they are more convenient than whole food and do not require preparation time. There are instances when a person cannot consume 8 boiled eggs but can easily take a protein shake.
The Conclusion
At the end of the day, it all comes down to your convenience. If your lifestyle allows you to consume protein rich foods throughout the day and you can fulfill the needs then there is no need to add supplements.
If you remain busy and find it difficult to consume whole foods in every meal, then just for the sake of convenience you can add protein shakes on the days when you are unable to fulfill protein needs.
Health and fitness 