Muscle Building Supplements
1. Whey protein
Proteins are needed to build muscle mass needed in the same way as bricks to build a house. The whey protein / whey is the available protein is absorbed faster and the best source to help recover the muscles and thereby support muscle growth.
The whey protein is separated during the cheese making process. Think of cheese without its less interesting parts (lactose and fat). In addition to having a low fat and carbohydrate content, whey proteins contain high concentrations of essential amino acids, especially BCAAs (branched-chain amino acids), which are known to play an essential role in muscle growth .
Studies show that people who take whey protein before and / or after training are able to increase muscle mass faster than those who do not supplement. So, the next time you go to the gym, remember to take a whey protein shake with you.
2. BCAA – Excellence in sports
Proteins are made up of small chains of amino acids. BCAA is synonymous with branched-chain amino acids and makes up approximately 20% of muscle proteins. This number shows its importance for muscle growth .
BCAAs are composed of leucine ,
isoleucine and valine . Together they are responsible for activating the
synthesis of muscle proteins, which is the process by which the body produces new proteins and repairs the muscle fibers. Without an adequate supply of BCAAs, the body will not be able to completely repair the damaged fibers, which inturn will affect muscle growth.On the other hand, research shows that having BCAA before and after exercise can delay muscle fatigue and speed recovery.
3. Creatine – For good
Creatine can either be obtained through food
sources such as meat and fish or that generated by the body. It is stored in
skeletal muscle as phosphocreatine to be used to generate ATP, the body’s
There is a lot of research on creatine and it has been shown repeatedly that it is very useful to increase sports performance in a wide range of sports. Although the benefits of creatine can be felt in any type of exercise, it is most useful in short-term, high-energy activities.
Creatine supplementation is a must for those who train in a gym . You will increase the number of repetitions that you will be able to complete, as well as the lifted weight, which in turn will allow greater muscle growth . Natural, effective and most important … it’s totally safe.
4. ZMA – Sweet dreams, sweet
ZMA is a powerful combination of zinc ,magnesium and vitamin B6 . The zinc and magnesium have a crucial role in hormonal regulation. Studies in people with deficiencies of zinc and magnesium have shown that ZMA can have a great impact on bodybuilding hormones, such as testosterone and IGF-1 .
Due to its science-based formulation, the ZMA has proven to be an easy way to balance zinc and magnesium levels and a great help to athletes in general, to make better training.
The zinc and magnesium also play a role in regulating sleep patterns. If your zinc and magnesium levels are below normal, the quality of your sleep will be poor and this will affect muscle recovery since the body’s recovery process occurs mainly during rest. The ZMA helps rest the mind and have a more restful sleep during the night.
5. Tribulus – The natural hormone booster
Tribulus terrestris is considered by many to be the natural hormone number one reinforcement. Tribulus terrestris grows in some tropical and temperate regions of southern Europe and Asia and has long been a part of traditional Chinese and Indian medicine.
Research shows that the extract of this plant can help regulate hormone levels, which will directly affect muscle mass and sports performance. As if that were not enough, it has also been shown to have aphrodisiac activity.
Make sure you buy a tribulus terrestris supplement that contains at least 40% saponins , which are the active ingredient in this plant. The higher the saponin content , the greater the benefits.
6. Citrulline Malate – Guaranteed
Citrulline malate is, perhaps, one of the most underestimated supplements available in the market. Although it does not enjoy the popularity of supplements such as creatine or BCAA , clinical trials have consistently shown that it is a powerful resource for athletes undergoing intensive preparation.
At first glance, it seems to be a modest principle, a simple combination of a non-essential amino acid (citrulline ) and a compound found in apples (malate). However, it can have a major impact on athletic performance and even help build muscle.
The citrulline is a precursor of nitric oxide . Nitric oxide increases vasodilation that favors the supply of oxygen. A greater supply of oxygen means that your muscles will be able to exercise for longer. And the more you train, the more your muscles will grow.
Supplementation with citrulline
malate can help increase muscle oxygen consumption, ATP synthesis and
significantly reduce fatigue. These effects have been confirmed through several scientific studies carried out on athletes.
7. Gainer – For a good muscle gain
The Gainers are excellent supplements to
increase muscle mass , especially for those who have trouble gaining weight due to having a fast metabolism. People with a fast metabolism burn calories at a higher rate, making it difficult to have extra calories to increase muscle mass
The gainers are designed to help
people reach the surplus of calories needed to increase muscle mass and weight. They are composed of proteins of high biological value, essential amino acids, simple and complex carbohydrates, vitamins and minerals.
If you are lucky enough to have a rapid metabolism by genetics, mass winners can help offset your natural calorie expenditure.
Supplements can be considered as part of a solid diet plan, but they should not replace real food. Once you have structured all the points of your diet plan (consumption of calories and macronutrients, the sources of food and the number of meals) resort to supplements.
The supplements will fill any
eventual gap in your nutrition plan and accelerate muscle gains. See which
supplements fit your goals better and add them to the list