Can’t afford all the muscle gain supplements you’d like? This check list of the best muscle building supplements will help you cherry-pick wisely.
It’s well known fact that to pack on muscle size, you simply have to eat right food and workout (lift weights). However, to really maximize your muscle-mass growth potential, supplements intake becomes a key factor. We have spoken many professional-trainers and have compiled a check-list list of top 10 nutrition supplements that you can keep with you. As you cannot buy and use all of them, therefore you can use this check-list for choosing the muscle mass supplements that will provide you the best results. Accordingly, you can spend your hard-earned money in a wise way.
The muscle supplements are ranked in order of priority, starting from the most essential (Rank # 1), can’t-do-without supplements to the less essential nevertheless still greatly effective ingredients for adding muscle mass fast. The idea is to help those on a tight budget determine which supplements to go for.
Rank #1: WHEY PROTEIN POWDER
Why Included In The List: Whey protein wins hands down to be ranked number 1 in the list of mass-gain supplements because it provides the best results when it comes to boosting protein synthesis. Whey is a kind of milk protein that contains a very high intensity of branched-chain amino acids (BCAAs, Ranked No. 4 on our list). Whey wins the trophy because it digests fast and goes to your muscles swiftly to kick off building muscles. Bonus point is it also has peptides (small proteins) that boost up blood flow to the muscles. This is why the professionals all the time endorse using whey protein immediately after training.
How To Get The Most Out Of Its Intake: Take 20 grams of whey protein powder in the 30 minutes before training, and have 40 grams within 60 minutes after working out. Also try taking 20-40 grams of whey immediately upon waking every morning to jump-start muscle growth. The best option is to select a whey protein powder that has whey protein isolate or hydrolysates (whey protein broken down into tinier fragments for quicker digestion).
Rank #2: CASEIN PROTEIN POWDER
Why Included In The List: The other milk protein, casein, screeches in just next to whey. Casein has at all times played role of second fiddle because of its very slow rate of digestion, nevertheless this makes it perfect as a pre-bedtime snack as it averts catabolism when you sleep by emptying gradually and at a snail’s pace.
Casein renders you feel less full too that makes it a wonderful snack for the ones who are looking for to gain muscle mass. Moreover, new studies have found that casein gives whey a tough competition – when it’s taken post workout, casein increases muscle protein synthesis just like whey does. It’s even advocated that a whey and casein protein combo-shake taken post workout boosts up muscle building better than either of these two protein taken alone.
How To Get The Most Out Of Its Intake: Select a casein protein, which has micellar casein (the slowest-digesting casein you can choose) and take 20-40 grams right before going to bed. After workouts, mix in 10-20 grams of casein to your whey protein. Also, you can take 20-40 grams of casein in your protein shakes between meals.
Rank #3: CREATINE
Why Included In The List: Creatine is formed by using three amino acids: arginine, glycine and methionine. Scientific research and Anecdotal reports, both have found that guys who take creatine put on almost at least 10 pounds of bodyweight and augment strength markedly.
Creatine is beneficial in many ways. Firstly, it augments the amount of fast energy in your muscles required to carry out reps in the gym. More the fast energy that’s accessible, the more reps you can perform with a given weight, enabling you to gain bigger and stronger muscles eventually. Creatine enables drawing additional water into your muscle cells, putting a stretch on the cell that enhances muscle growth over time. Bonus point – Studies have shown that creatine can boosts levels of insulin like growth factor-1 (IGF-1) in muscles, which is essential for fueling muscle gains.
How To Get The Most Out Of Its Intake: Consume 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethylester or creatine alpha-ketoglutarate with your protein shake just before training. This will maintain your muscles saturated with creatine, supplying the quick energy they require to carry out more reps. Then take another 2-5 grams with your after training shake (in addition to 40-100 grams of fast-digesting carbs), so that creatine is quickly taken up by muscle cells and the enhancement in IGF-1 amount helps stimulate additional growth. On the off days when you don’t workout, have 2-5 grams of creatine with a breakfast that includes carbohydrates.
Rank #4: BRANCHED-CHAIN AMINO ACIDS (BCAAS)
Why Included In The List: The term branched-chain amino acids relates to leucine, isoleucine and valine, the out-and-out most critical amino acids for repairing and building muscle tissues. Leucine is the most essential of the three, because studies have shown that it can kindle muscle protein synthesis on its own. Nevertheless, it’s still recommended to take all three together, as they work best in synergy to deliver a host of benefits, including better muscle gain, enhanced energy during training, the dulling of cortisol (a catabolic hormone, which impedes testosterone and augments muscle breakdown) and reduced & delayed start of muscle soreness.
How To Get The Most Out Of Its Intake: Take 3-5 grams of BCAAs each time – with breakfast (or on waking up), as well as in your pre- and post-training shakes. Select those BCAA products that offer leucine in proportion of 2:1 per dose of isoleucine and valine. For instance, if you have a 5-gram amount of BCAAs, about 2.5 grams should be from leucine, 1.25 grams each from isoleucine and valine.
Rank # 5: BETA-ALANINE/CARNOSINE
Why Included In The List: In the body, the amino acid beta-alanine works in unison with another amino, histidine, to produce carnosine. Studies have found that that when muscles have greater levels of carnosine, they gain more strength and endurance. Carnosine seems to upsurge the muscle fibers’ capability to contract with more power, and also do so longer without tiring. Many research papers have reported build-ups in muscle strength and stamina in athletes who took beta-alanine. One recent study observed that the participants who were given beta-alanine in combo with creatine gained more muscle mass and lost more body-fat than the participants who were given only creatine.
How To Get The Most Out Of Its Intake: Take 1-2 grams of beta-alanine or carnosine just prior to and after every training in addition to your shakes and creatine. On off-days when you don’t do training, take 2 grams in breakfast, along with creatine.
Rank # 6: NITRIC OXIDE BOOSTERS
Why Included In The List: Nitric oxide (NO) is a molecule present throughout your body, which plays an important role in several processes. To gain muscles fast a key factor is that your blood vessels should are dilated so that more blood flows to your muscles for augmented supply of oxygen, nutrients, anabolic hormones and water (blood is mostly water). This process will provide you with more energy during your training, more efficient muscle pumping, and better muscles recovery and enhanced muscles growth post training.
The nitric oxide exactly fulfills this requirement. It dilates the blood vessels, so that the above process is triggered. Actually, Nitric oxide boosters don’t provide Nitric oxide, but provides the amino acid arginine, which is promptly transformed in to NO in the body. Studies have observed that the participants who were given arginine gained muscle strength and growth and lost body fat.
How To Get The Most Out Of Its Intake: Consume an NO booster, which contains 3-5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or arginine malate. Better are NO boosters that also contain ingredients like citrulline, pycnog-enol and American ginseng, which stimulate arginine’s capability to intensify NO. Try one dose at the following times: in the morning before breakfast, 30-60 minutes before training, immediately after training and 30-60 minutes before bedtime. Consider the dose combining with 500-1,000 mg of vitamin C that will help maintain levels of NO for longer.
Rank # 7: GLUTAMINE
Why Included In The List: This is a kind of amino acid that has been preferred by bodybuilders for decades as it’s vital for muscle performance and is one of the most copius aminos present in the human body. Glutamine offers multiple muscles-building benefits like supporting muscle gains by boosting amount of leucine in muscle fibers, assist in lessening muscle breakdown and strengthening the immune system that helps guard you against falling sick and missing workouts. Having glutamine prior to training helps in reducing muscle fatigue and upsurge growth hormone levels. For those who want to lose fat good news is that many studies have found that glutamine might also play a role in fat loss by augmenting the quantum of calories and fat burned at rest and during training.
How To Get The Most Out Of Its Intake: Take 5 grams of glutamine each time in the morning with breakfast (or waking up), with your pre- and post-training shakes, and with your nighttime snack.
Rank # 8: ZMA
Why Included In The List: It is a combination of zinc, magnesium aspartate and vitamin B6. It’s a vital supplement as hard-training athletes like bodybuilders many times lack in these crucial minerals that are essentially needed for keeping right hormone levels and helping sleep (necessary for recovery). Hard workouts can impair levels of testosterone and IGF-1. As a matter of fact, one research study observed that athletes who took ZMA substantially enhanced their levels of testosterone and IGF-1 during eight weeks of training; on the other hand those who took a placebo suffered a slump both T and IGF-1. Indeed, improving testosterone and IGF-1 levels can make remarkable progress in building-up muscles fast.
How To Get The Most Out Of Its Intake: Take a ZMA product that contains about 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6, and take it 30-60 minutes before bedtime without any food or calcium. Consuming ZMA on an empty stomach will increase its acceptance and utilization, leading better quality sleep for better muscles repair and recovery.
Rank # 9: CARNITINE
Why Included In The List: Not only carnitine is a well-liked fat-loss supplement, but it’s now also considered as an ingredient to support muscle-gains through a multiple of mechanisms, all of which are corroborated by clinical research. For one, carnitine helps improve blood flow to muscles, meaning that it offers same benefits as that of NO boosters. It also improves testosterone levels after training and the quantum of T receptors within muscle cells, which leads to faster muscles growth. The bonus point is, carnitine supplements are also known to augment levels of IGF-1. Combine all these benefits together, and what you get is a recipe to build of muscle at a quicker pace.
How To Get The Most Out Of Its Intake: Try 1-3 grams of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-tartrate with breakfast, your prior and after training, and nighttime meals.
Rank # 10: BETA-ECDYSTERONE
Why Included In The List: Beta-ecdysterone is a phytochemical found in plants like spinach, where its major role is to safe-guard the plant from insects. Russian scientists ascertained many years ago that beta-ecdysterone contains anabolic properties. Actually, it’s similar in structure to hormones found in insects and crustaceans. However, beta-ecdysterone doesn’t act same as a hormone in the body, but rather helps by promoting protein synthesis and consequently leads to muscle growth. Anecdotal reports indicate that it’s useful for yielding growth in both muscle size and strength.
How To Get The Most Out Of Its Intake: Ensure that you take a proper dose and take it regularly. Choose products that provide about 100 mg of beta-ecdysterone and have it along with meals in the morning, prior to and post training, as well as with lunch and dinner, for a total of 400-500 mg per day.
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