Everyone has a different goal when it comes to creating an exercise plan. Some people simply want to lose weight and others want to have a chiseled body for summer. Whatever the goal, it is obvious that the body will not only gain strength but also achieve muscle build up.
Without a doubt, you can build muscles simply by partaking in rigorous exercises and eating right. However, if you want to maximize your potential, then it is wise to use supplements. Getting the right supplements may be a daunting experience because some are neither reliable nor results oriented. For your convenience, here is a list of 5 best supplements for muscle building.
Creatine is a naturally occurring substance that is mostly found in the skeletal muscle tissue. However, it is reproduced as creatine mono-hydrate that is used as a dietary supplement. It is composed of three amino acids: glycine, arginine, and methionine.
Creatine builds muscles in the following ways;
• It draws water to the skeletal muscles. The water causes the muscle cells to stretch, which prepares them for long-term growth.
• Creatine increases the amount of energy needed by the muscles, allowing you to perform more rigorous exercises. The more the exercises, the bigger and stronger the muscles get.
• It also increases insulin levels like IGF-1, which is critical for muscle growth. Take about 2 to 5 grams of creatine before and after working out. It will not only help keep your muscles saturated but also prompt further growth.
If you are looking into building your muscles, then proteins should be incorporated into your diet. Food protein can only take you so far, and that is where Whey comes into the picture. It is a fitness supplement that contains a large amount of milk proteins.
Whey helps jump start the muscle growth process. It also restores muscles from wear and tear. Health experts usually advise taking it before working out, after workouts and right before going to bed. Whey is a fast digesting supplement that delivers amino acids to the skeletal muscles almost immediately. It also has peptides, which increase blood flow to the muscles.
Take 20 to 30 grams of Whey supplement at a time. The amount consumed depends on how much food protein you consume and how much muscle you want to gain.
Branched Chain Amino Acids (BCAAs)
BCAAs is another common supplement used by bodybuilders and weight trainers. The branched- chain amino acids refer to valine, leucine, and isoleucine. The most important amino acid of the three is Leucine. It is responsible for stimulating muscle synthesis. BCAAs are used for building and repairing the muscle tissue.
They also decrease cortisol, which results in reduced rate of breaking down of muscles. BCAAs are very useful in reducing the discomfort that results from the muscle getting depleted of oxygen. Consuming BCAA supplements will enable you to work out for long without your muscles getting fatigued, thereby building muscles.
The recommended dosage for this supplement is 3 to 5 grams upon waking up, before and after working out.
Beta Alanine/ Carnosine
Beta alanine is a naturally occurring non-essential amino acid in the body. It is combined with another amino acid known as histidine to form carnosine.
High levels of carnosine in the muscles increases their level of strength and endurance. During high-intensity exercise, the body becomes acidic from lactic acid. The acidification causes fatigue and decreased muscle performance. High levels of carnosine will delay acidification in the body thereby, delaying muscle fatigue. Increased endurance helps you to work out for a longer time, which will cause muscle build up.
Take 1 to 2 grams of beta-alanine/ carnosine before and after working out. You can also take it together with other supplements like creatine. Experts recommend taking about 2 grams of this supplement with breakfast on a non-work out day.
Nitric Oxide Booster
Nitric Oxide (NO) is an element found throughout the body. Nitric Oxide Booster is a supplement that contains amino acid arginine, which is easily converted to NO in the body.
Nitric Oxide grows your muscles and makes them stronger. It dilates blood vessels in the body, which increases blood flow. An increased rate of blood flow paves the way for high amounts of oxygen, nutrients, water, and anabolic hormones to reach the muscles. These entities are essential for muscle growth.
For best results, take a Nitric Oxide supplement that contains 3 to 5 grams of arginine. The supplement is consumed daily as follows;
• Before breakfast
• 30-60 minutes before working out
• Immediately after working out
• 30-60 minutes after working out
In a nutshell, with proper diet and workouts, your muscles will definitely grow. However, the process will be quite slow. Supplements can help you make the process much faster. It is quite challenging to get the right supplements. These five best supplements for muscle building should make your search much easier. Get started today and take your muscles to the next level.