Are you trying to gain muscle but not seeing any progress? Continue reading to learn about the best muscle-building supplements for rapid growth!
There are numerous pills that claim to increase muscle mass, but genuinely elite physiques are produced first and foremost through rigorous training and serious nutrition. Supplements are simply the cherry on top.
However, once your training and nutrition are in place, these four science-backed supplements can help you obtain your new body a little faster, improve the quality of your workouts, and aid in recovery. Those three products will undoubtedly assist you in gaining weight—the good sort!
The Advantages of Creatine Supplementation
Increased lean muscle mass, especially through strength training
Muscular strength has improved.
Muscle soreness is reduced, and levels of exercise-induced inflammation are reduced.
Improved performance during high-intensity training due to increased blood flow
Many athletes adhere to a "loading" strategy of approximately 25 grams per day for five days, however this is not required. However, as Ciaran Fairman points out in his article "Do I Need to Load With Creatine?" you can receive the same benefits with as little as 5 grams per day, potentially without any of the moderate side effects of the loading regimen, such as stomach ache and water weight increase. The drawback is that you must take it on a regular basis. Don't miss it!
Dosage: 5 grams, taken whenever it is convenient for you. If it helps you remember, take half of your daily serving before and half after your workout. Everything you need to know is right here!
Creatine
Creatine is a naturally occurring chemical found in muscle cells that serves as one of the key sources of cellular energy. When you blink your eyes, scratch your elbow, chew your food, or conduct the majority of other motions, creatine—or, more specifically, the creatine phosphate energy system—is powering you through it.
Creatine has been popular as a supplement since the 1990s and has been the subject of hundreds of studies since then. It comes in a variety of forms, but none have been proven to be as effective as creatine monohydrate, the cheapest and most often used.
Beta-Alanine
Beta-alanine is a naturally occurring non-essential amino acid that enters the body through protein-rich diets. The capacity of beta-alanine (BA) to enhance intramuscular levels of carnosine contributes to its performance-enhancing properties. Supplementing with beta-alanine can boost carnosine levels by more than 60% in as little as four weeks.
This is significant because our bodies amass a considerable quantity of hydrogen ions during high-intensity exercise, causing the blood pH to plummet. This acidification can result in significant fatigue, decreased muscle performance, and a shorter time to muscle failure. What people mistake for lactic acid is frequently caused by hydrogen.
Beta-alanine is supposed to "buffer" these ions, delaying their accumulation in the blood and allowing you to perform a few more exercises, stay in the gym longer, and boost your long-term gains.
The Advantages of Beta-Alanine Supplementation
Increased total training volume due to delayed tiredness during vigorous training
Increased muscle building Improved power production
Improved endurance during intense training boosts creatine effectiveness, and vice versa.
4-6 grams per day is the recommended dose. Beta-alanine must be taken on a regular basis to be effective, so don't rely on your pre-workout to provide you with everything you require. Consider taking it in smaller doses throughout the day to avoid the innocuous skin-tingling sensation that bigger doses can cause.
Whey Protein
Nothing says "I'm a lifter" like a post-workout whey protein shake! And not without reason. Whey protein provides the body with a large amount of protein and amino acids, which aid in the anabolic process.
Whey is typically consumed after an exercise to promote protein synthesis and improve muscle recovery and regeneration, but it can also be taken before training.
The Advantages of Whey Protein Supplementation
Faster digestion and absorption than other protein sources
Muscle mass gain, especially when taken post-workout
Dieting results in improved appetite control and increased sensations of fullness.
It has the most leucine of any protein source.
Dosage: 20-30 grams of whey protein at a time, preferably before or after exercise. It can also be used as a meal replacement or to supplement your protein consumption at other times. However, supplemental protein should not be your primary protein source. You must still obtain the majority of your protein from meals.
Branched Chain Amino Acids (BCAA)
Branched-chained amino acids (BCAAs), or BCAAs, are another type of muscle-building supplement that lifters and bodybuilders utilize to increase their results. Only three of the 20 amino acids found in protein are known as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been demonstrated to increase protein synthesis and assist in protein metabolism regulation.
The Advantages of BCAA Supplementation
Muscle protein production has increased.
Muscle damage is reduced during exercise.
Exercise-induced muscular soreness has been reduced.
Increased workout endurance
3-6 grams before or during exercise is the recommended dose. The best ratio appears to be two parts leucine to one part of isoleucine and valine.
Caffeine
Caffeine is commonly found in pre-workout preparations to help you perform at your best. Caffeine can reduce sensations of exertion, exhaustion, and even post-workout soreness in addition to getting you pumped to work out. [23,24,25]
Pre-workout vitamins allow you to train harder and keep your mind and body engaged for a bit longer. The caffeine boost can mean the difference between a muscle-maintaining and a muscle-building activity.
The Advantages of Caffeine Supplementation
improved motivation to exercise
Reduced perceived exertion
Muscle tiredness that is delayed
improved endurance
Dosage: We recommend 1.36 to 2.5 mg of caffeine per pound of bodyweight. For a 150-pound person, that would be 200-375 mg. If it makes you nervous, try less. Determine your tolerance and the optimal dose for you.
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