Building muscles can be quite challenging. It requires consistent intense workout, a balanced meal, and a healthy lifestyle. At times, even all these things are not enough for muscle growth. This is where supplements come in the picture. There are various types of supplements for muscles that can give you the body you dreamt of. They not only support your body building goals but also accelerate the process of getting stronger muscles. While you can take a homemade protein powder as a supplement, it is best to buy them online as supplements there come with added benefits. Since the market is full of workout supplements, you may find it difficult to choose the right one.
6 Best Supplements For Muscle Growth
To give you an idea, we have jotted down some of the best supplements for muscle gain you can try. Read thoroughly and make a decision!
If you have been working on your muscles, you must have heard of whey protein. This one usually tops the list as one of the best supplements for muscle gain. Whey protein comes from milk and has high level of branched-chain amino acids. And since it digests really fast, whey protein powder's amino acids are available for building muscles shortly after you consume it. It also has high leucine content that helps in starting the body's process to use protein for muscle growth. Whey also contains peptides (small proteins) that can help in increasing blood flow to the muscles. This is why it is always recommended that you should consume whey protein supplements immediately after workout. The fast digestion rate of whey protein has an increased effect on the muscle growth after resistance training.
Next in the list is another one of the best pre workout supplements that is available in the market. Creatine is made up of three amino acids, namely: arginine, methionine, and glycine. Reports and scientific studies suggest that people you consume creatine supplements experience dramatic change in strength and gain amazing weight. Though the exact mechanisms for this wonderful effect is not clear, it is speculated that these muscle gain supplements increase the amount of fast energy that your muscles need to perform a larger amount of high quality training at the gym. And when your body has full creatine stores, you are able to do more reps and improve the recovery between the sets. This, in turn, leads to more muscle gain. In addition to this, creatine places a stretch in the muscle cells by drawing more water into them. This can improve the long-term growth of muscles.
Casein Protein Powder
It is time for another milk protein to make way to this list of muscle gain supplements. Casein protein supplements have been in the market for a long time as an excellent way to add more protein to your diet. It is mostly used as a recovery protein among post workout supplements rather than pre workout supplements. But people also use it as an ideal pre-bedtime snack as it prevents catabolism when you are sleeping. So, if you want a protein-packed snack, you can choose casein supplement. Compared to whey protein, casein protein has a slow digestion rate and that is why is has shown to prolong increased muscle protein synthesis (MPS). It also reduces muscle protein breakdown and helps in preserving the positive muscle protein turnover that is needed for muscle gain.
As the name suggests, these supplements are the blend of various proteins. They contain both whey and casein as supplements to give you the benefits of both in one. Some studies also show that those who take blended protein supplements have increased muscle mass than those who take either whey protein or casein protein as workout supplements. While whey protein gives you initial hike for the muscle protein synthesis, the casein protein helps in prolonging this increased rate of synthesis. The amazing combination gives you the desire muscle growth and mass, thereby, making it one of the highly beneficial and versatile muscle gain supplements. So, if you feel yourself in the dilemma of whether to choose whey or casein, we would suggest you go for both through protein blends.
Branched-Chain Amino Acids (BCAAs)
If you are following a vegetarian or vegan diet and don't know any supplements that suit your requirements, BCAAs growth supplements are a great option to gain muscles. As the name suggests, branched-chain amino acids contain more than one amino acid. It includes leucine, valine, and isoleucine, which are the most important amino acids required for repairing and building muscle tissue. The most essential among these amino acids is leucine which can stimulate protein synthesis on its own. When taken with other amino acids like valine and isoleucine, these supplements provide a number of benefits. These include the following:
- Promoted Muscle Growth
- Increased Energy During Workouts
- The Blunting Of Cortisol (a hormone that restricts testosterone and increases muscle breakdown)
- Decreased Delayed-Onset Muscle Soreness
In addition, you can also use BCAAs when your meals are low in protein. They can bridge the nutritional gap and increase muscle protein synthesis rates to boost muscle growth.
Glutamine has been a name known in the world of bodybuilding for decades. This commonly occurring non-essential amino acid has the ability to stop muscle breakdown by improving the protein synthesis. It increases the levels of leucine in muscle fibers and hence, it is also responsible for aiding muscle growth. Glutamine also helps in decreasing the muscle breakdown. You can include it into your pre workout supplements after consulting your trainer. Some recent studies have also shown that glutamine supplements may also help in fat losing by increasing the amount of calorie burn during the workout and at rest as well. Not just this, glutamine is also known for boosting immunity and prevents you from falling ill and skipping gym. This is why, it is also considered the best supplements to boost immune system. Also, if you take glutamine taken before workouts, it can help in reducing muscle fatigue and boosting growth hormone levels. So, if you have been looking for supplements to boost immune system while boosting muscle growth, opt for glutamine.
While the ones mentioned above are the best supplements you can take for muscle growth, there are plenty others that are known for muscle building. Here is a list of those supplements that you can also try to build your muscles and gain more body weight:
- Nitric Oxide Boosters
- Beta-hydroxy beta-methylbutyrate (HMB)
While you can always add healthy recipes such as oatmeal protein cookies or protein pancake to consume more protein for building muscles, these supplements can make sure you achieve your fitness goals quickly. And now that you have read all about the supplements, you can take the right decision. All these supplements are available in offline as well as online stores in various flavours, colours and even added ingredients. However, make sure you talk to your trainer before purchasing the supplements. They will guide you through the best of supplements and suggest you the right one as per your specific needs and requirements.
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