You can definitely build your muscle mass by simply lifting weights and consuming the right foods for muscle growth and development. While it’s possible to meet all these criteria without supplements, certain supplements may help you. These supplements are necessary if you have it in mind to maximize your muscle’s growth potential. meet your goals.
We have put together a list containing nine of the best supplements.
1. Branched Chain Amino Acids (BCAAs)
BCAAs are considered if you experience muscle soreness and fatigue without even gaining any muscle or fat loss. Studies in the United Kingdom at the University of Birmingham discovered that there was a major reduction in muscle soreness among participants who used BCAAs before and after workouts. Then on further research, it was also discovered that this supplement helped to decrease fatigue and boost fat-burn in participants who were very low on glycogen.
Creatine is a molecule that is naturally produced in the body that provides energy for some tissues and muscles. Taking this as a dietary supplement increases creatine in the body by around 40% above the normal level. It was revealed by a group of Canadian researchers that was increased muscles by over 20% in the participants engaged in resistance-training exercises with creatine supplements. If you wish to build up lean muscles and strength, creatin should be considered the choice.
Make sure that you do not take too much amount as it is reported to have some side effects. The European Food Safety Authority has stated that 3 grams of creatine a day are a safe dosage.
3. Conjugated Linoleic Acid
Conjugated Linoleic Acid (CLA) refers to a group of omega-6 fatty acids that exert numerous effects on the body. It has been revealed CLA aids in fat loss while preserving the muscle tissues as published in the Journal of Nutrition. In this research, about 71 participants who made use of CLA lost an average of 6 pounds. Ensure to get hold of omega fatty acids only from supplements or your diet.
Glutamine is a vital amino acid that has numerous functions in the body. It is a building block of protein and a significant part of the immune system. Your body produces this amino acid naturally, and it can also be found in many foods. Glutamine helps in reducing soreness and the possibility of infection. Research at the University of Dundee in Scotland discovered that it helps to stimulate muscle growth by controlling glycogen in the body and boosting performance.
5. Protein Bars and Powders
Every professional gym trainer or instructor will advise you on the high benefits of consuming adequate protein before and after workouts to stimulate muscle growth. Regrettably, some people do not have the time to plan meals around workouts. That is why these protein supplements like nutrition bars and powders are very helpful. You may need to do away with that fast food and get a nutrition bar that will supply you with the needed protein, carbs and fats. You can even decide to mix yourself with an energizing protein shake.
6. Leucine -enriched BCAAs
Leucine increases protein synthesis, as well as boost muscle growth and recovery by up to about 45%, recent studies have emphasized these benefits. However, you will need to take the leucine-enriched BCAAs to get the most out of its full potential. Older people who might find it hard to build muscles are the most beneficial to leucine-enriched BCAAs. The benefits of this leucine-enriched BCAAs include more sustenance during training, lesser pain after workouts, minimal muscle damage, and greater muscle growth.
Your body losses much energy during workouts and also a number of needed vitamins to sustain yourself. Sadly, most people who train hard in the gym or workout at home while also trying to maintain a positive body weight are usually very low in vitamins. These multivitamins can adequately take good care of that. You can start each day with this supplement and make sure to take only the prescribed dosage.
It has been established over the years that carnitine possesses good fat-burning properties. Carnitine increases testosterone levels, prevents the loss of muscle when there is inactivity, improves muscle recovery as a result of increased blood flow. A research done in 2001 revealed that 2g of carnitine daily for a period of about 6 months will augment work capacity in athletes by 35%. Carnitine works better hand-in-hand with insulin for efficient results, so you can take it with Omega 3, carbs or other nutrients that is high in insulin.
9. Weight Gainers
Weight gainers are supplements that suitably help you acquire more calories and protein. They’re typically taken by individuals who find it difficult to gain muscle. Some people struggle to gain muscle, even when they’re lifting weights and consuming large amounts of calories.
The calorie in weight gainer supplements vary, it’s not unusual for them to hold over 1,000 calories per serving. Some people might think these calories come from protein since it’s so vital for muscle building. However, most of the calories in weight gainers actually come from carbs.
There are about 75 to 300 grams of carbs and 20 to 60 grams of protein per serving of these high-calorie supplements. Research on inactive adults has shown that drastically rising calories can increase lean mass like a muscle, as long as you consume enough protein.
However, research in adults whom weight trained revealed that consuming a weight gainer supplement may not be effective for increasing lean mass.
In summary, weight gainers are only recommended if you are finding it difficult to eat enough food but you find it easier to drink a weight gainer shake.
Caffeine has been proven to boost focus, enhance motivation, raise testosterone, and increase physical capacity when you are worn out. It was revealed that fatigued athletes took caffeine before training did more reps than on a normal day. Consuming about 8mg of caffeine in-between sessions on a double training day can augment an athlete’s level of performance during the second session than any other athlete who only took a carbohydrate-based drink.
Note: Creatine and protein supplements are probably the most effective choices for muscle gain, but other supplements may also be beneficial for certain individuals.
Supplements can’t offer you maximal muscle gains if you do not have adequate exercise and nutrition programs. To gain muscle, you will need to consume enough calories and protein, as well as exercise, ideally with weightlifting. Once you have your nutrition and exercise regimens in check, you may now consider dietary supplements.