To gain muscles and strength, you need to consume more calories than you burn, eat more protein than you break down and follow an exercise program that challenge your muscles. And, some certain supplements may be helpful. The following supplements may help you build more muscles.
List Of Supplements To Gain Muscles And Strength
In order to maximize the growth potential, you need to take some certain supplements. And, they include:
- Casein Protein Powder
Casein protein powder is very slow to digest, making it an ideal pre-bedtime snack for those who want to gain muscle mass. This is because it slows down catabolism while sleeping. Addition to this, casein makes you feel less satisfied, making it a great snack for you. And according to a study, consuming a casein and whey protein shake after training may increase muscle growth better than taking protein alone.
For the best results, you should use a casein protein that has micellar casein and take about 20-40g right before you go to sleep. After exercising, add about 10-20g of casein to your regular whey protein. Also, include about 20-40g of casein in your regular protein shakes and use it between meals.
List of 15 Best Foods To Build Muscles And Burn Fat Fast & Naturally At Home will show you some of the best foods that you should consume more if you want to build muscles and burn fat naturally, so check it out!
When your muscles have increased levels of carnosine, they may have more endurance and strength. This compound can help enhance the ability of the muscle fibers to contract with more force. According to a study, athletes who took carnosine along with creatine might gain more muscle mass and lost more pounds than those who took only creatine.
To maximum the effects of carnosine, you need to take 1-2g of carnosine right before and after your exercises apart from your shakes and creatine. You can take about 2g of carnosine and creatine along with your breakfast on your non-workout days.
When it comes to best supplements to build muscles, you should not look down glutamine. This amino acid is necessary for the bodybuilder because it is important for muscle function. It offers many bodybuilding benefits, including helping with muscle growth, reducing muscle breakdown and improving the immune system, hence helping prevent sickness and prevent you from missing workouts. Taking glutamine before workouts can be effective in decreasing muscle fatigue and increasing your growth hormone levels. Addition to this, glutamine may be important for fat loss. It increases the amount of fat and calories burned at recess and during exercise. To use this supplement effectively, you need to take about 5-10g of glutamine along with your breakfast, pre- and post-workout shakes, as well as nighttime snack.
Creatine is made from 3 essential amino acids. According to a research, people who take creatine gain about 10 pounds and increase strength effectively. It increases your fat energy in the muscles required to do reps in the gym. Therefore, if you have more fat energy, you will become stronger and bigger in the long run. Besides, creatine also retains more water in your muscle cells, hence putting a stretch on the cells. Plus, creatine has been proven to increase the levels of growth factor-1 in the muscles, hence supporting the muscle growth.
To maximize the effects of creatine, you need to take about 2-5g in the form of creatine malate, creatine monohydrate, creatine alpha-ketoglutarate or creatine ethyl ester along with your protein shake right before workouts. This way can help keep the muscles saturated with creatine, providing the body with the fast energy required to do more reps. Then, you consume another 2-5g of creatine with your post-workout shake and about 40-100g of fast-digesting carbs. On non-workout days, you take 2-5g of creatine with your breakfast containing carbohydrates.
- Whey Protein Powder
Whey tops the list of supplements for muscle gain because it is very important for promoting protein synthesis. Whey has a high content of branched-chain amino acids and it can be digested easily, hence building your muscles more quickly. Also, whey contains small proteins called peptides that help increase blood circulation to the muscles. Therefore, it is recommended to consume whey protein right after workouts.
To get the best results, you should take about 20g of powdered whey protein in about half an hour before workout, and about 40g within an hour after workout. Also, you should take about 20-40g of whey right upon waking every morning to boost the muscle growth. Your best option is to opt for a whey powder containing whey protein hydrolysates or whey protein isolate.
ZMA is a combination of vitamin B6, zinc, and magnesium aspartate, which are essential minerals hard-training athletes often lack. All of these minerals are required for maintaining hormone levels and helping with sleep. According to a study, people who took ZMA increased their levels of IGF-1 and testosterone during two months of training. And we all know that the higher levels of testosterone and IGF-1 can have effects on muscle gains.
To increase its effects, you should opt for a ZMA product containing about 450mg of magnesium, 30mg of zinc, and 10.5mg of vitamin B6. It is recommended to take it about 30-60 minutes before going to bed without any calcium or food. Keep in mind that taking ZMA when you have an empty stomach can enhance its effectiveness and simultaneously improve your sleep quality.
Keep in mind that taking supplements cannot give you a maximal muscle gain if you do not follow proper nutrition and exercise programs. To build muscles, you need to consume enough protein and calories, as well as regularly exercise. After your exercise regimens and nutrition are in check, you can consider taking dietary supplements.
If you know other supplements to build muscles or you have any idea about this topic, feel free to share them with other readers by leaving your comments below. To get more information about health and beauty tips, you can visit Healthy Guide.
About the Author: Lucy Alvet – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Skincare. I work for Healthy Guide – reliable resources that help readers solve all their health, beauty concerning, and many other issues in life. I also focus on nutrition, relationship, fitness, lifestyle, men and women’s issues. Find more of my articles on Facebook.