Original article at https://medium.com/@zeeshanhoodbhoy Everyone has a different fitness goal. Some people want to gain muscle mass. Some people want to lower their body fat percentage. There are also those health seekers who wish to accomplish both of these goals simultaneously by getting thinner and leaner while also building muscle mass. Because losing weight requires a reduction in calories and increasing muscle requires an increase in calories, this approach is difficult, but not impossible. It requires a lot of patience and a combination of cardio exercise and strength training. The American Council on Exercise (ACE) has stated that, in addition to all the work that gets done in the gym, a lot of the work is also done in the kitchen. A lean diet consisting mostly of protein and whole foods is the recommended choice for people trying to gain muscle and lose fat. However, since people are largely unable to consume the recommended quantities of muscle-producing food they need without ingesting too many calories, they tend to augment their dietary intake by turning to supplemental aids. a growing trend. Over the next five years, the dietary supplement market is expected to reach over $349.4 billion, but it’s important to note that not all supplements are created equally. Here are some of the ones that are worth your money and time (and health). Creatine is found naturally in red meat and fish and is naturally synthesized by the body. It is made up of three amino acids: methionine, glycine, and arginine. It is known to increase muscle growth, strength, and memory, according to the International Society of Sports Nutrition (ISSN). The recommended amount that should be consumed each day is 1–3 grams, which is a lot. One pound of red meat contains 5 grams of creatine. This is a good supplement for vegetarians as well since they aren’t getting any beef-sourced creatine staples in their diet. Caffeine does more than get you moving. It has also been found to increase our tolerance for pain, making it possible to train harder and giving us the ability to fight the excuses when we aren’t excited to go to the gym. Endurance and stamina and consistency are major components of any fitness routine. The recommended amount of caffeine per day is between three and six milligrams for every 2.2 pounds. Even if you aren’t a coffee drinker, you can take caffeine supplements. Whey Protein is also a vital ingredient on your fitness journey if you want to build lean muscle. This is a low-calorie way to ingest a substantial amount of protein into your system. But the recommended daily intake of 1 gram of protein per day for every pound of body weight is too much for the average person who is trying to lose fat. Whey protein supplements outshine their competitors because they absorb quickly, making them ideal for a post-workout supplement.