If you regularly exercise, you would surely want to get the most out of it. One of the most important benefits of exercise is that it helps you gain muscle and strength. When you have a healthy amount of muscles, you can perform the best during exercise.
One has to meet the criteria for maximum muscle gain and that includes eating more calories than burning them, consuming more protein than you break down, and following a fitness regime that challenges your muscles. When you can do all of this without any dietary supplements, then some of the supplements can help you in meeting your goals.
Let’s take a look at some of the best supplements for bodybuilders that help in building mass:
Beta-Alanine
Beta-alanine is an amino acid that lessens fatigue and helps in boosting your exercise performance. It can also assist in increasing muscle mass if you are following an exercise routine. According to a study, if you add a beta-alanine supplement to your six-week high-intensity interval training program it can increase the lean body mass by 0.45 kg which is 1 pound more than the placebo.
Branched-chain Amino Acids
Commonly known as BCAAs, branched-chain amino acids consist of three individual amino acids isoleucine, leucine, and valine. You can easily find them in most protein sources such as dairy, eggs, fish, meat, and poultry. BCAAs are essential for muscle growth. They are responsible for 14% of the amino acids that are present in our muscles. Everyone consumes it daily but bodybuilders take it as a supplement as well.
Small research also indicated that BCAAs might boost muscle gain and lessen muscle loss more than a placebo. They might help if you have an insufficient diet, but one should research first before taking it as a supplement for muscle guidance.
Creatine
Our body naturally produces creatine. It is a molecule that gives energy to our muscles and other tissues. But if you take it as a dietary supplement, it can boost the muscle creatine content by up to 40% more than its normal levels. This impacts both your muscle cells as well as exercise performance while boosting your muscle growth as well. A large number of studies and research reveal that creatine boosts muscle strength which is beneficial to gaining muscle during exercise. It leads to bigger gains.
Creatine boosts water content in the muscle cells which causes them to swell a bit indicating muscle growth. The supplements also boost the hormone levels involved in muscle growth.
Protein Supplements
For effective muscle gain, one must gain enough protein. Particularly, you should consume more protein than your body breaks through natural processes to gain muscle. You can get all the needed protein from foods that are enriched with protein. But even then, it is difficult for some. If one is unable to do so, one can take protein supplements. Casein, whey, and soy protein are the most popular ones. Other protein supplements contain protein that is isolated from beef, chicken, eggs, and other means. According to research, adding extra protein to your diet through supplements leads to more muscle gain compared to adding extra carbs.
If you are following a high-protein diet, consuming such supplements in high numbers won’t boost your muscle growth.
Other Supplements
Various other supplements claim to boost muscle mass but the evidence is somewhat mixed. They are as follows:
Conjugated linoleic acid (CLA) is a group of omega-6 fatty acids that have various impacts on the body. But their studies have shown mixed results.
Glutamine & Carnitine may not help with increasing muscle mass in young or middle-aged active individuals. But studies reveal that carnitine could boost muscle mass in the elderly.
Testosterone booster supplements ensure definite results. You can find a vast variety of them at Buy Steroid Online – a US-based online seller that stocks everything from testosterone boosters to weight loss and other sexual health-related products. They deal with high-quality branded products only. They help in increasing testosterone levels in the body which leads to an increase in muscle mass as well as boosts performance.
But only those with low testosterone levels can benefit from it.
Sure, supplements can help but they cannot give you the maximal muscle boost if you lack proper nutrition and exercise. See that you eat enough calories and protein to gain muscle and daily exercise with weights. And once they are in check, you can think of dietary supplements.
