Are you a bit lanky and unattractively lean? Well, you don’t have to look so scraggy. You can pack on some serious size and grow your muscles! Now, you should build your muscles not just to look good, but also be strong and healthy. Did you know that muscle loss comes with age? If you don’t grow our muscles, your bone density and connective tissues will suffer and you also face the risk of injury. Good, strong muscles improve your balance, blood sugar levels and even your mental health. There is no doubt that people can build their muscle mass with the right diet and exercise, such as lifting weights. But if you want to get the optimum potential of growing your muscle mass, then you would need muscle gain supplements. While it is good to consider that getting enough nutrients such as protein in your diet in order to gain muscle mass, the real benefit you gain from muscle gain supplements is that they enhance your muscles’ condition and performance by providing key nutrients in concentrated amounts. Don’t just hit the gym—get the right stuff inside your body! All your hard work sweating it out and lifting weights will be wasted if you don’t get adequate nutrition and the right supplements. There are many muscle gain supplements out there in the market. Use the information you will get from this article to determine the best one for you.
Building Muscles: Protein and More
Before the list, you need to remember two vital things: eat right and work out. Don’t think that by simply taking muscle gain supplements, you will get the buff body you have always dreamed off. There is no magic formula; it just doesn’t work that way. When inside the gym, give it your best shot and focus on your training. When outside the gym, focus on getting the best nutrition. It works hand in hand.
One of the most important macronutrients that the body needs to help muscles grow and develop is protein. Protein can be found in meat such as beef, pork and poultry, fish and seafood, plant-based foods like peas and beans, milk and other dairy, eggs, grains and nuts. And usually, supplements for muscles are filled with protein.
Keep in mind that protein is the most important, but it is not the only macronutrient muscles need. You also need carbohydrates as this macronutrient provides energy to your body and glycogen to your muscles. The best carbohydrates you can add to your diet are dextrose, maltodextrin and palatinose. These can be digested quickly and can replenish your glycogen stores fast. Older people who want to also gain muscles need natural supplements and healthy fats like omega 3 fatty acids, which are good for caring for your joints and preventing cardiovascular diseases.
If you are serious about building those muscle mass, then don’t forget to include concentrated nutrient sources to your diet. Sports supplements and muscle gain supplements are designed to help you achieve optimum muscle growth by delivering the needed nutrients in concentrated amounts not just while you work out but also before and after.
As you make the decision to take muscle gain supplements, bear in mind that said supplements are never a replacement for real food, they just complement or enhance your nutrition and they are very helpful especially when you are fraught with getting enough calories or protein and when you need your body or muscles to recover quickly. Here is a list of some important supplements that can help you in your journey to muscle growth:
Creatine is naturally produced by your body in order to provide muscle energy. Three amino acids, gycine, methionine and aginine, form creatine. When you take creatine as a supplement to your daily dietary requirements, you can boost your creatine levels by up to 40%, improving the condition of your muscle cells and the quality of your exercise. Creatine fosters IGF-1 levels, hormones that improve muscle growth. Creatine not only strengthens your muscles, it also raises the water content in muscle cells, helping in long-term growth. When this is the case, the muscles are stronger during exercise and they swell slightly—all effective factors that lead to boosting your muscle mass. Research has shown that creatine is safe to use. If you are looking for muscle gain supplements, creatine can be your first and best option.
Creatine may be the choicest pick, but protein supplements are generally more popular supplements for gaining muscle. This is because the muscles need to have plenty of protein to break down. As mentioned, you can get protein from foods like meat, poultry, eggs, seafood, soy and dairy. But for some people, getting protein-rich foods on a daily basis is not easy. That is why protein supplements are a big help. An active person who wants to increase his muscle mass requires 1,200 to 2,000 grams of protein per kilogram of body weight. Many prevalent protein supplements include whey, soy protein and casein. For people that have an aversion or allergy to particular protein foods such as soy, chicken, eggs or beef, there are protein supplements produced that are isolated from these ingredients. Muscle gain supplements that add extra protein to your body causes you to bigger, stronger muscles. If you are someone who fails to get more protein from your daily diet, then pick up some protein supplements to reach your goal. But if you already have a high-protein diet, taking protein supplements won’t bring you any benefit at all.
- Whey Protein Powder
Whey is essential in fostering protein synthesis. It is a milk protein that contains a high level of BCAAs (see more information below). Whey helps digest fats and triggers the muscles to promptly start building. The small proteins in whey, called peptides, also increase the blood flow to your muscles. Whey is best used half an hour before training (20 grams) and within an hour after training (40 grams). Taking whey protein at the proper times will boost your chances of building muscles faster and better.
- Casein Protein Powder
Casein is another milk protein. Next to whey, it is slower to digest. However, it helps you avoid catabolism as you sleep. The casein will empty out slowly and progressively. As it digests gradually, you don’t feel too full. That is why it is a good snack if you want to gain muscles. When taken as a post-workout snack, it can boost the muscle synthesis, similar to whey. It offers best results when taken just before you go to bed (20 to 40 grams). You can even add it 10 to 20 grams of it to your whey protein for an after work-out snack.
- Weight Gainers
There are people, who no matter how much they eat or exercise find it hard to gain weight and build their bodies. Thin, underweight people who want to increase their muscle mass are advised to take weight gain supplements. Usual weight gain supplements have more than 1,000 calories per serving, with 20-60 grams protein and 75-300 grams carbs content. For people who want to raise their lean muscle mass and yet are inactive, weight gain supplements can help, along with a good amount of protein in their diet. For active people, this won’t be as effective. In general, this muscle gain supplement is only best for people who have a hard time taking enough real food and would, by choice or design, rather drink a shake to get enough calories.
- Beta – Alanine
Muscles get built on protein and amino acids and beta-alanine is one of those amino acids from which the muscles truly benefit from. Beta-alanine helps reduce muscle fatigue even as it helps foster muscle growth. Think about it, a good exercise regimen can help you build your muscles, and beta-alanine can support muscle gain by improving your performance. But don’t just take beta-alanine as a muscle gain supplement on your own, get the advice of a health professional, nutritionist or dietician. To maximize results it is best to include 1 to 2 grams of beta-alanine to your pre- and post-workout shakes. On days that you won’t work out, you can include 2 grams of beta-alanine in your breakfast.
- Branched-Chain Amino Acids (BCAAs)
The amino acids valine, isoleucine and leucine make up BCAAs. You can get these from animal food sources like poultry, meat, fish, eggs, and dairy. BCAAs help not just with building, but also repairing muscles. They also help give muscle energy as well as blunt cortisol. Leucine in BCAAs can fuel muscle protein synthesis. Even though you can consume BCAAs from the real food that you eat, BCAA supplements are very popular in increasing or reducing muscle mass. BCAAs are best taken with breakfast (5 to 10 grams) and in shakes that are taken before and after workouts.
Health is the Bottom Line
While muscle gain supplements may work for you, you won’t achieve optimal gain when you lack proper nutrition and exercise, preferably using weights. To build your body, you need the right amount of protein and calories as well as a good workout program. When both of these factors are well taken into consideration, then you can also consider dietary and muscle gain supplements. Similarly, you should also consider that these supplements are rarely effective for people who are living healthy, active lifestyles.
Keep in mind, it is not just about having a firm, solid, well-built body; good health should be your bottom line! Don’t be scraggy, take supplements to gain muscles, and be healthy!