Muscle growth is a three tier process: eat more calories than you burn; consume more protein than you break down; and follow an exercise program which challenges your muscles. Dietary supplements help to accomplish all these criteria. This article will walk you through the best supplements for muscle growth.
Protein Supplements
Protein is the building block of the human body. It is the chief of all supplements for muscle growth. Protein is essential for the growth, maintenance, and replenishment of muscles.
In order to gain muscle, one must stay in protein surplus. For this, consume more protein than their body breaks down through natural processes. Many people cannot get high protein out of natural diet. Hence, supplementation becomes important. Researches depict that taking extra protein via supplements will lead to more muscle gain. This is especially applicable to people who exercise. Protein supplements add extra carbs to people who are active. Add to that, some researches also depict that consumption of high amounts of protein supplements is helpful in increasing muscles only if you are already not following a high-protein diet. Maintain an optimum amount of protein intake. Active individuals who want to gain muscle mass, should take 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight.
Weight Gainers
Weight gainers are these second best of all supplements for muscle growth. Weight gainers are protein supplements with more carbs and fats. Mass gainers are rich in calories. These supplements are designed to conveniently help you get more calories and protein. Mass gainers are perfect for individuals who struggle to gain muscle. There are many people who struggle to gain muscles despite consuming large amounts of calories and lifting weights. Different mass gainers have different calorie contents. Determine your calorie need and accordingly buy a mass gainer supplement. Usually a mass gainer contains 75–300 grams of carbs and 20–60 grams of protein per serving. For best result, combine mass gainer consumption with regular exercise. Mass gainers come in various flavours. They offer a bunch of both macro and micro nutrients.
Beta-Alanine
Beta-alanine is an amino acid. It is one of the best supplements for muscle growth, in sense that it reduces muscles fatigue. Beta alanine increases exercise performance. It accelerates muscle mass if you are following an exercise program. It was found in a recent study that 4 grams of beta-alanine when taken per day for eight weeks will increase lean body mass. This kind of beta alanine consumption is good for wrestlers and football players. In another study it was found that adding a beta-alanine supplement to a six-week, high-intensity interval training program is beneficial. It increases lean body mass by about 1 pound (0.45 kg). All in all beta alanine supplementation supports muscle gain best when combined with an exercise program.
Branched-Chain Amino Acids
The next of all essential supplements for muscle growth are branched-chain amino acids (BCAAs). BCAA consist of three individual amino acids: leucine, isoleucine and valine. BCAA supplements are manufactured from both animal and plant sources. BCAAs are vital for muscle growth. BCAAs make up about 14% of the amino acids in your muscles. BCAA supplementation has become quite prominent amongst all the muscle gainers. Recent studies depict that BCAAs improves muscle gain. They also reduce muscle loss. Various researches depict that BCAA supplementation may not produce greater muscle gain in those following an exercise program. You should pair up your BCAA supplementation with enough high-quality protein in your diet. BCAA supplementation is beneficial if your diet is inadequate.
Caffeine
Caffeine is taken by the whole world, in different forms. Caffeine works as a strong pre workout supplement. Caffeine keeps you vigilant, and helps you to perform at full intensity. Caffeine lowers the feelings of exertion, fatigue, and even post-workout soreness. As a pre-workout supplement, caffeine helps you to train harder. It keeps both your mind and body in the game for just a little longer. Caffeine supplementation makes a considerable difference between a workout that maintains muscle and one that builds muscle. There are various other benefits of caffeine apart from muscle building. Caffeine improves motivation to work out. It decreases the perceived exertion, and delays muscle fatigue. Caffeine increases endurance.
Necessitites For Muscle Building
Apart from the above mentioned supplements for muscle building, there are few other notions that a muscle builder must take care of. To gain muscle mass and strength, one must be hydrated all the time. Muscle gainers must consistently nourish their body with water, nutrients and calories. Here are some tips to note regarding muscle gain supplements:
Water:
It is necessary to stay hydrated. Drinking water helps your body to be trained harder. It helps you to recover faster. Plus, water absorbs the nutrients from the food and the supplements that you need.
Carbohydrates:
After protein the most important macronutrient for muscle building is carbohydrate. Carbs are necessary to build muscles. Carbohydrates work as a useful source of glycogen. Carbs or more precisely glycogen is a fuel for the body. Consuming enough carbs will power up your workouts and boost your recovery.
Amino acids:
Amino acids are important supplements for muscle growth. Amino acids make up protein. Amino acids are crucial for muscle growth. There are essential and non essential amino acids. The essential amino acids are the ones that are not produced in the body itself. They must be supplemented from the outside. Protein and amino acids together help in building and repairing muscles. They support all of the body’s systems such as bones, hormones, and enzymes.
Magnesium:
Magnesium is a crucial micronutrient for building muscles. Magnesium is really important because it helps your muscles to relax. Magnesium is essential for recovery.
Vitamin D3:
Vitamin D is known as the sunshine vitamin, because it is absorbed from sunshine. Vitamin D3 is important for building muscle, especially skeletal muscles. It is linked to anabolic hormones like testosterone.
To conclude, muscle-building supplements not only increase muscle mass but also improve physical performance. They help you during resistance training. Muscle building supplements stimulate muscle growth. Resistance trainers who lift weight and put a high degree of strain on the muscles. Over time muscles adapt, become stronger and, typically, larger with supplements. There are various muscle-building supplements available for people. These supplements improve one’s athletic performance and enhance one’s muscle growth. The muscle building supplements are beneficial for beginners as well as for those who are habitual of it. Muscle building supplements are necessary for any and everyone in today’s world.