Which Supplements You Should Take After Workouts?

Hello everybody! In this post, I am going to mention about proper supplements that you should consume after your workouts.

If you want to build muscle, you must learn the concept of muscle regeneration. Most of the people think that when we work harder at the gym, we will get bigger and stronger muscles. This not 100% correct. Our muscles grow while we are at rest, not at the gym. When we do exercises, we damage our muscle tissues. Our muscles grow when they're supplied with proteins after a heavy workout. In other words, YOU NEED TO FEED YOUR MUSCLES!

Now lets start with the essential supplements.

Whey Protein

Whey protein is a fast digesting protein that provides aminoacids you need after a workout. Whey has a rich content including BCAAs. Whey helps your body to increase the insulin level and thereby helping your muscle growth.

If you're considering to buy a whey protein, I recommend you to buy an isolated whey or a concentrated whey combined with a hydrolyzed whey product.

Optimum Nutrition Whey Protein
Optimum Nutrition Whey Protein

Casein Protein

We said before that whey is a fast digesting protein. Casein protein is just the opposite of whey, it is a slow digesting protein. Although it provides aminoacids to your muscles on a slow basis, casein is essential after a workout. If you combine casein and whey, your muscle growth will be much more efficient. Casein's success comes from its sustain, it supplies your muscles constantly.

Optimum Nutrition Casein Protein
Optimum Nutrition Casein Protein


When it comes to increasing muscle volume and gaining muscle strength, creatine is the best supplement you can have. The best time to use creatine is right after your workouts. If you combine whey with creatine, the effects will be remarkable. With whey's insulin increasing effect, creatine shows its maximum performance.

Optimum Nutrition Creatine Powder
Optimum Nutrition Creatine Powder


BCAAs are the three aminoacids - leucine, isoleucine, valine - that carry great importance for muscle growth. The importance of BCAAs is that they are bulding blocks of muscles. Leucine, is the most crucial one among them. It is like a trigger that starts muscle synthesis. Thats why our body needs BCAAs after workouts, without them muscle growth will be less efficient. 
BCAA Supplement
BCAA Supplement

The Simplest Food Recipe for Bodybuilding and Weight Loss : Grilled Chicken

Hey there,

All bodybuilders know the legendary chicken breast and its benefits. In this post, I want to share those benefits of chicken for bodybuilding and weight loss and give you a very very easy grilled chicken recipe.

Why Chicken?

The answer lies in the nutritional values of chicken. Chicken meat(especially chicken breast) consists of lean meat. Unlike steak, it does not consist colestherol and this is healthy for your cardiovascular system.

100 grams of grilled chicken consists of approximately 25 grams of protein. The most fantastic thing about grilled chicken is that it only consists 1% fat. Very high protein and very low fat, this makes grilled chicken essential for bodybuilding and weight loss.

Grilled Chicken Recipe

Actually, if you want to serve a grilled chicken you don't even need a recipe. It is very easy to cook. All you need is a portion of chicken breast, salt, and a grill to cook. You can add additional sauces or spices to make chicken more delicious but I prefer it like this. Just grill the chicken breast and then you're ready. 

Also, you can serve it with salad and yoghurt.
Grilled Chicken Recipe
Grilled Chicken With Salad

5 Killer Tips to Lose Body Fat Without Any Supplements

Hi there,

When I established Weight Loss - Fitness, the first thing on my mind was "How can I help people?". As a bodybuilder, I said to myself "You can help them with your way of living.". 

Yes, I know there are lots of techniques, weight loss - fitness tricks, packing muscle while losing lots of fat etc. But, are they really useful? Can everybody use those tips and tricks in their daily life? For me, the answer is a huge NO! I will explain my point later.

For example, when you look into a website about bodybuilding, you see lots of programs and plans. Those plans are based on 20% exercises and 80% foods and supplements. I always doubted about supplements. I always ask this question:

Are supplements beneficial?

I guess noone really knows the answer. There are ongoing research about supplements and bodybuilding stuff. Although lots of people use those powders, for me they are just a bunch of chemical crap. I always prefer to use natural sources instead of those synthetic products

People interested in sports, bodybuilding, weight loss - fitness generally know about a supplement called L-Carnitine. It's most popular effect is it helps losing body fat. Unlike general belief, I believe this product is totally useless. TOTALLY! Are you asking why? Let me clarify then...

L-Carnitine did not exist in the past

L-Carnitine is an organic substance which exists in our body. However, being fit is not about chemicals. It's about consistency and patience. Our ancestors did not use those supplements but they were able to become fit, strong and muscular.

I suggest 5 killer tips to lose body fat without using any supplements:

1. Be patient! Find a suitable diet for you, eat and live healthy and do not quit your plan!
2. Be active! Todays people are so stationary therefore they lose their strength, agility, flexibility and many other things. Always do exercises. If you don't have enough time for exercising, at least prefer walking when you're going to work or home instead of using your car or public transportation.

3. Avoid junk food! Junk food consists of sugar and carbohydrates mainly. Normally, our body needs carbs every day and carbs are not dangerous, if you consume them in a proper way. Sugar is a carb too and we fill our body with carbs in meals. This means, we dont need any extra sugar that exists in junk food.

4. Do not drink alcohol! Alcohol consists of plenty of calories and the calories you get from alcohol is not beneficial. It directly increases your body fat. My suggestion is, drink alcohol very rarely. Maybe once in a month or once in two weeks.

5. Be happy! From my experiences, I realized that if you try to lose weight or build muscle you should feel mentally ready for it. To be patient and consistent, you need to be happy and willing.

Thanks for reading guys, please feel free about writing comments :)