5 Best Supplements for Muscle Building

5-Best-Supplements-for-Muscle-Building

Top 5 Supplements for Muscle Building

Everyone has slightly different goals when they first create an exercise plan. Some want to lose fat while others are training for a specific sport or activity. Whatever the final goal might be, however, it will almost always include gaining strength and muscle. A clean diet and rigorous workouts are vital to this process, but those that want to meet their goals as quickly as possible should consider supplements. Here is a look at five proven supplements that could help you build muscle fast.

1. Whey Protein

Whey Protein

When it comes to fitness supplements, there are few products that are as popular as protein. Most people get a relatively large amount of protein from their diet, but those that are looking to gain serious muscle mass will need more. The amount of whey protein that must be consumed depends on an individual’s current weight, their goals, how much protein they are getting from food, and the product itself. Health experts generally suggest taking whey protein just after workouts and just before bed for the best gains.

2. Creatine

Creatine

Creatine is one of the most common options for building strength and lean mass. There are few supplements that have been studied as much as creatine, and the results of these studies are impressive. An eight-week study carried out by a research team in Canada found that participants taking creatine produced 20 percent more IGF-1, a chemical that boosts muscle size and strength. Most specialists suggest that an individual should consume around two grams per day after the initial saturation period.

3. BCAAs

BCAAs

BCAAs (branched chain amino acids) are typically taken just before and just after a workout to help with muscle soreness and general fatigue. While this particular supplement does not actually build muscle itself, it allows an individual to work much harder without the need for long periods of rest for each major muscle group. Studies from around the world continue to show that BCAAs reduce the discomfort that we feel when a muscle has been depleted of all glycogen.

4. Multivitamins

Multivitamins

Even those that are not looking to lose fat or gain muscle should consider a high-quality multivitamin. It is ideal to get most of our vitamins and nutrients from our diet, but this can be especially difficult in modern times. Many people with healthy diets will still find themselves with at least some deficiencies, and this is where multivitamins come into play. These vitamins help plug the holes in one’s nutrition, especially during rigorous training programs. Check out this resource for vitamin reviews.

5. Beta-Alanine

Beta-Alanine

Those that use beta-alanine often recognize the familiar “tingle” after being taken, but they are not quite sure exactly what is going on in their body. Beta-alanine is an amino acid that raises muscle carnosine concentration. What this means for the layperson is that this supplement increases the amount of energy that can be spent by each specific muscle. When taken just before a workout, this results in better focus, more energy, and improved endurance.

Sources:
http://www.mayoclinic.org/drugs-supplements/whey-protein/evidence/hrb-20060532
http://www.ncbi.nlm.nih.gov/pubmed/18974721
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/vitamins-minerals-how-much-should-you-take
http://www.nhs.uk/chq/pages/1122.aspx?categoryid=51

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