Maybe you are also the athletes who want to get the most out of your workout and you also want to do this with sports supplements. I must say that supplements are not essential for exercise (Although useful), but keep in mind that exercise is essential for many supplements. It means, if you are taking supplements you must exercise to get the best results.
All in all, to maximize muscle building, you need to meet three basic criteria:
- First: Eat more calories than you burn
- Second: Consume more protein than you used to
- Third: An exercise program that will engage and challenge your muscles with maximum strength.
Again, I emphasize that muscle building can also be done without supplementation, which is not the subject of this article, but if you want to speed it up with supplements, here are some 6 supplements that will help you a lot. So read carefully.
Creatine is a molecule that is naturally produced in your body. Creatine provides energy to your muscles and other tissues. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% above its normal level. It affects muscle cells and exercise performance and increases muscle strength. A lot of research has shown that creatine increases muscle strength. This is good news if you’re trying to gain muscle. More strength allows you to perform better during exercise, leading to greater muscle growth over time. Creatine can also increase the water content of your muscle cells. This causes your muscle cells to grow slightly and produce muscle growth signals.
Besides, this supplement may increase the levels of hormones involved in muscle growth such as IGF-1. Some research suggests that creatine can reduce the breakdown of protein in your muscles.
In general, many researchers have studied creatine supplements, and one thing is clear: creatine can help increase muscle mass. Creatine has also been extensively studied and has prominent safety features. If you are looking for a supplement to help your muscles grow, consider creatine first.
2. Protein Supplements
Getting enough protein is essential for muscle gain. In particular, to gain muscle, you need to consume more protein than your body breaks through natural processes. There are various protein supplements, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, poultry or other sources. Research has shown that adding extra protein through supplementation causes muscle overload in people who exercise by adding extra carbohydrates.
Many people know how much protein they need each day. If you are an active person trying to gain muscle 0.5 – 0.9 g protein per pound (1.2 – 2.0 g kg) body weight may be best.
3. Weight Gainer Supplements
Weight Gainers are supplements that can easily help you get more calories and protein. They are usually used by people trying to gain muscle. Some people have difficulty getting muscle even if they are consuming a lot of calories or lifting weights. Ginger is a muscle-building supplement, each serving contains 75 to 300 grams of carbohydrate and 20 to 60 grams of protein. While these products can help you consume more calories, it is important to realize that there is nothing magical about weight gainer supplements.
Beta-alanine is an amino acid that relieves fatigue and can increase exercise performance. Also, if you are looking for larger muscles, beta-alanine may help increase muscle mass. One study found that adding a beta-alanine supplement to a high-intensity six-week workout increased lean body weight by about 1 pound (0.45 kg) more than Placebo. While more research is needed on beta-alanine and muscle growth, this supplement may help increase muscle mass while joining an exercise program.
5. Branched-chain amino acid (BCAA)
Branched-chain amino acid (BCAAs) contains three unique amino acids: leucine, isoleucine, and valine. They are found in most protein sources, especially animal sources such as meat, poultry, eggs, dairy, and fish. BCAAs are crucial for muscle growth, accounting for about 14% of the amino acids in your muscles. Few studies have shown that BCAAs may increase muscle mass or decrease muscle loss compared with Placebo. However, other research suggests that BCAAs may only increase muscle function in those who follow a workout program.
Beta-hydroxy beta-methyl butyrate (HMB) is a molecule that is produced when your body produces the amino acid protein lysine. HMB is responsible for some of the beneficial effects of protein and leucine in the diet. This may be especially important for reducing muscle protein breakdown. While HMB is naturally produced by your body, its use as a supplement allows for higher levels and may help your muscles grow. Numerous studies in non-exercised adults have shown that consuming 3-6 grams of HMB per day can improve lean body mass.