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Best supplements for muscle growth

HimanshiJ09Sep 5, 2018, 12:38:52 PM
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If you exercise regularly, you likely want to be sure you’re getting the most out of it.

One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows you to perform your best during exercise and daily life.

Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles.

While it’s possible to meet all these criteria without taking dietary supplements, but certain Men’s nutritional supplements may help you meet your goals.

Whey protein

Why it made the list: Whey tops the list of mass-gain supplements because it's the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

Whey protein is separated during the cheese-making process. It has a low fat and carbohydrate content, and it contains high concentrations of essential amino acids, especially BCAAs (branched-chain amino acids), which are known to play an essential role in muscle growth.

Studies show that people who have whey protein before and/or right after a workout are able to put on muscle mass faster than those who don’t supplement with anything.

No supplement says "I'm a lifter" as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.

Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article "The Case for Pre-Workout Protein," it can be equally effective when taken before training. Best Whey Proteins are available online by biggest brands that are highly recommended.

Creatine

Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues.

However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels.

This affects your muscle cells and exercises performance, promoting muscle gain. In fact, a large amount of research shows creatine improves muscle strength.

This is good news if you’re trying to gain muscle. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time.

Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth.

Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1.

Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles.

Overall, many researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help increase muscle mass.

Creatine has also been studied extensively and has an outstanding safety profile.

If you are looking for a supplement to help you gain muscle, consider creatine first.

Beta-Alanine

Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance.

Additionally, beta-alanine may help increase muscle mass if you are following an exercise program.

One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football players.

Another study reported that adding a beta-alanine supplement to a six-week, high-intensity interval training program increased lean body mass by about 1 pound (0.45 kg) more than a placebo.

While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program.

Branched-Chain Amino Acids

Proteins are made up from small chains of amino acids. ‘BCAA’ stands for branched-chain amino acid, which makes up roughly 30% of muscle proteins. This number alone shows their importance for muscle growth.

BCAAs are composed of leucine, isoleucine, and valine. Together they are responsible for activating muscle protein synthesis, which is the process by which the body makes new proteins and repairs muscle fibers. Without an adequate supply of BCAAs, the body won’t be able to fully repair damaged fibers which in turn will impair muscle growth.

Furthermore, research shows that having BCAAs before and after a workout can delay muscle fatigue and speed up recovery.

L-GLUTAMINE

Considered a conditionally essential amino acid, l-glutamine comprises up to 60 percent of free-form amino acids circulating in muscle tissue and is critical for muscle recovery.

When other tissues need l-glutamine (for immune purposes, for example, of which l-glutamine is essential) they will often leach this amino from muscle stores, so supplementing it makes sense.

If the muscles and the rest of the bodily systems have an abundant supply of l-glutamine, muscle tissue will be less likely depleted under conditions of stress. After a hard training session, l-glutamine levels will be reduced throughout the body by as much as 50 percent.

I have found the best way to supplement l-glutamine is to take 5 grams 3-4 times per day so the body has a constant supply. Adding it to protein shakes is an excellent way to include it in one's diet. Higher power and eas are brands i have found to be effective.

OMEGA-3 FISH OIL

The many health benefits to be derived from eating fatty, cold-water fish such as salmon and mackerel are well documented.

However, due to various contaminants, purity and quantity of essential fatty acids supplied, availability and price, gaining valuable Omega-3 fatty acids from these sources is often not ideal. Fish oil in supplemental form, on the other hand, provides the perfect ratio of these Omega-3's in the purest and most concentrated way possible.

To improve performance and build muscle a healthy physical state must first be attained as muscle can only grow when the right conditions are in place to do so. Omega-3 fatty acids may support blood circulation to allow nutrients such as protein and carbohydrates to reach muscle and exert their effects.

Omega-3s may also assist fat loss by maximizing metabolic rate and helping to form a foundation from which thermogenesis can occur. Joint lubrication and cardiovascular health are also major benefits to be derived from Omega-3 supplementation.

SUPPLEMENT PROGRAM TO BOOST BODYBUILDING PROGRESS

UPON RISING (FIRST THING IN THE MORNING)

• 30g Serving of Whey Protein

• 5g of Creatine

• 1 Serving of BCAAs

WITH BREAKFAST

• 1 Multivitamin Tablet

• 5g Serving of L-Glutamine

• 1 tsp (or Serving) of Fish Oil

WITH LUNCH

• 1 tsp (or Serving) of Fish Oil

BEFORE TRAINING

• 5g of Creatine

• 5g of L-Glutamine

DIRECTLY AFTER TRAINING

• 5g of L-Glutamine

• 30g of Whey Protein

BEFORE BED

• 30g of Whey Protein

• 5g of Glutamine

• 1 Serving of BCAAs

The Bottom Line

Supplements can’t provide you with maximal muscle gains if your nutrition and exercise programs are lacking.

To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.

Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.