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Do you train regularly to gain muscle mass but don’t get much or no results? Maybe dietary supplements are a good option for you
Take a quick tour of the specialty section of a sports store and you’ll see tons of food supplements for muscle building. For the most part, these supplements work well for people, but not all supplements work for all people.
Because of the unique nature of our body, some athletes will react differently to some of them. Despite these differences, there are a number of complements that stand out. Find out below five supplements that will help you gain muscle mass effectively.
Creatine is a naturally occurring substance primarily located in skeletal muscle tissue where about 95% of the human body’s creatine supply can be found. The rest is stored in the rest of the body. This natural metabolite has been reproduced as creatine monohydrate for dietary purposes. It is used for the production of cellular energy.
The benefits of creatine are:
- Promotes lean muscle tissue
- Increases the volume of muscle cells
- Allows faster recovery after training
- Increases glycogen synthesis
- Increases high-intensity muscle performance
Athletes generally prefer creatine during bodybuilding and bodybuilding because of the speed with which lean muscle mass is built. Similarly, for many, it is easy to stop taking creatine because it is produced naturally by the body. When an athlete stops taking this supplement, creatine levels in the body return to normal within 3 to 4 weeks.
Recommended dosage: 5-10 grams. Take half your daily dose with your pre-workout meal and the second half with your post-workout shaker.
#2 Beta Alanine
It is a non-essential natural amino acid found in protein-rich foods such as poultry. Beta Alanine (BA) increases intramuscular levels of carnosine.
During high-intensity exercise, our body accumulates a large amount of hydrogen which causes our pH (which becomes more acidic) to drop. This acidification (lactic acid) can cause great fatigue, decreased muscle performance and stops the neural drive that can force muscle failure. By maintaining increased levels of carnosine by taking BA supplements, a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity, and thus delay muscle fatigue and failure.
The benefits of beta Alanine:
- High endurance
- Improved strength
- Reduced fatigue
- Improved body composition
- Acts in synergy with creatine
- Improved performance for athletes regardless of intensity or duration
Recommended dosage: 2-3 grams in pre-workout is sufficient. If you are of an advanced level, 2-3 grams extra in post-workout to help the recovery process.
#3 Whey or whey protein
Bodybuilding enthusiasts and bodybuilders can improve performance and lean muscle mass gain by consuming whey protein supplements. Whey protein feeds the body with a large amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.
Whey is usually taken before and after a workout to improve muscle recovery and recovery. If you are on a muscle mass gain goal or concerned about body fat loss, taking whey protein supplements during an exercise program can accelerate the desired gains.
Some of the main benefits of whey protein include:
- Easy to digest
- Ideal for lactose intolerants
- Improves muscle recovery
- Natural appetite suppressant
- Provides bodies with amino acids
- Improves metabolism
Recommended dosage: Consume 30-40 grams of whey protein at a time. Best to use before and after training. It is also a convenient way to get the necessary amount of protein when the usual food is not enough. However, don’t rely solely on dietary supplements. Although a whey protein shaker is ideal after training, at all other times of the day, do your best to eat in a classic way.
#4 Protein BCAA (Branch-Chain Amino Acid)
Another type of dietary supplement that those looking to gain muscle mass know well is branched chain amino acids (BCAA for Branch-Chain Amino Acid). Of the 21 amino acids in the human body, three are called BCAA: leucine, isoleucine and valine. These are the main elements and represent about 30% of the skeletal muscle in the body.
The body uses BCAAs to help muscles recover. As a whey protein supplement, BCAAs will drive nutrients to muscle tissue for better recovery after training. The body will naturally burn the BCAA during your exercises, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces the pain associated with muscle fatigue and improves metabolic recovery.
BCAAs can help improve endurance by keeping muscles fed, which is especially interesting during long exercises such as running (marathon), long distance swimming, or any other extended workout.
Recommended dosage: 3-5 grams when waking up and 3-5 grams in pre and post-workout.
Glutamine is praised for its ability to slow down muscle tissue degradation during intensive exercises and can help improve its resistance and endurance thresholds. Those who consume it will realize that they can lift heavier weights for long periods of time and more often. Pushing the limits of muscles requires the human body to produce more lean muscle mass to compensate.
Glutamine also has a number of other benefits:
- The preservation of muscle tissue allows your body to burn extra fat. The more lean muscle your body has, the more efficient your metabolism.
- Glutamine has shown an improvement in the immune system in those taking this supplement. When you are in intense training, it imposes constraints not only on the muscles, but also on our entire immune system.
- Glutamine improves growth hormone levels in the body. This is a major attraction for those who want to focus on muscle building. As studies have suggested that only 2 grams of glutamine supplements can increase growth hormone.
- Muscle tissue needs nitrogen, and glutamine supplements are made up of about 20% nitrogen. This makes them very good suppliers of nitrogen for muscle tissue.
Recommended dosage: 5 grams when waking up, 5 grams in post-workout and 5 grams before bed.