Which is the best muscle supplement?
Check out the store area of Bodybuilding.com and you’ll see a lot of supplements that are good for building lean muscle and recovering from strenuous exercise. In most cases, these supplements are suitable for people to use, but not all supplements apply to everyone. Because of the uniqueness of our bodies, some athletes respond differently to supplements. Despite these differences, there are many supplements that show the greatest gains and greatest returns. Here are five jobs that I think are the best for muscle growth.
Creatine is a natural substance in our muscle cells, mainly around the skeletal muscle tissue, and about 95% of the creatine supply can be found. The rest is stored in the rest of the body.
This natural metabolite has been converted to creatine monohydrate for dietary supplement purposes. It is used in cell energy production and modulation.
Supplementary creatine allowance:
Because of the rapid growth of muscle mass, athletes often prefer creatine to weight training and bodybuilding. Also, it is easy for many people to stop taking creatine because it is naturally produced by the body. When the athletes stopped taking the supplement, their creatine levels returned to normal within three to four weeks.
Recommended dosage: 5-10 g. Take half of your exercise routine and exercise later in the second half of the day.
This is a naturally occurring non-essential amino acid that enters the body through protein-rich foods such as poultry. In addition, the enhancement of beta-alanine (BA) is due to its increased intramuscular level of muscle peptide. This increase in the supplementation of beta-alanine indicated that the level of the peptide increased by more than 60 percent in four weeks.
This is important because in the high-intensity exercise, our bodies accumulate a lot of hydrogen, causing our ph to drop (we become more acidic). This acidification (lactic acid) can cause severe fatigue, reduce muscle performance, and close the nerve that can force muscle failure. By supplementation of BA to maintain the level of muscle peptide, bodybuilding athletes can delay the accumulation of hydrogen and the resulting acidity, thereby delaying muscle fatigue and failure.
Other benefits of beta-alanine supplementation:
Recommended dosage: 2-6 grams per day. Take small doses throughout the day to relieve skin tingling.
It has been systematically believed that when consuming whey protein shakes or supplements, fitness and trainers can improve performance and increase muscle mass. Whey protein provides the body with a large amount of protein, which helps the muscle to grow.
Whey is usually consumed before and after exercise to increase protein synthesis and improve muscle recovery and recovery. Whether you want to increase your weight or decrease your body fat, adding whey protein supplements to your workout routine can speed up the profit and loss process. Here are some key benefits of whey protein supplements.
Weight trainers and athletes can save time by consuming whey protein drinks after exercise in order to gain the benefits of rapidly absorbing nutrients. Whey is a fast-digesting milk protein that works almost immediately to help transport amino acids to skeletal muscle.
Anyone with lactose intolerance knows the pain and discomfort of eating dairy products every day. Consider supplementing whey protein isolate, which contains a higher percentage of pure protein, and can actually be free of lactose, rather than through the discomfort of the gastrointestinal tract.
Please read the label carefully. If you have any Suggestions about lactose free protein powder, please email me.
When you finish a strong weight lifting or exercise event the body needs to repair itself. In order to do this, specific nutrients are needed. Protein is an important part of muscle repair and is packaged in whey protein shakes and supplements. Immediately after exercise the protein triggers the rapid muscle recovery.
Eating a high-protein diet avoids hunger and makes it easier to consume a low-calorie diet without severe hunger. Whey protein supplements and milkshakes can serve as dietary substitutes or as snacks between meals. Just make sure you find something that’s not full of carbs and fat.
Our bodies need a lot of good protein and amino acids to function. Whey protein supplements contain very high concentrations of essential amino acids for protein synthesis.
Burning a lot of protein is the fuel of the stove. When consumed throughout the day, it serves as a great source of energy and keeps the metabolism burning. As your metabolism improves, you’ll have higher calorie consumption throughout the day.
Recommended dosage: 20 to 30 grams of whey protein at a time. This is the best use before and after exercise, but is also a convenient way to obtain the necessary protein quality, the whole food is not a choice. Never rely on shaking; And whey protein shakes are ideal for doing your best food source at all other times of the day.
Weight trainers and bodybuilders turn to another common supplement, the branched chain amino acid (BCAAs), to improve the results of the exercise. Of the 20 amino acids in the body, three are called BCAAs: leucine, isoleucine and valine. These are key amino acids that stimulate protein synthesis and help regulate protein metabolism.
The body USES the BCAAs to help the muscles recover. Like whey protein supplements, the BCAAs drive nutrients to the muscle tissue to improve recovery. In muscles, the BCAAs act as an energy source in exercise, so taking supplements can help restore the same nutrients lost in strenuous exercise. This supplement also reduces the pain caused by muscle fatigue and improves metabolic recovery.
There is some evidence that BCAAs can help to improve muscle endurance, it is a long distance movement (such as a backpack or run (marathon), swimming or any other exercise for a long time) of interest.
Recommended dosage: 3 to 5 g wake up, 3-5 g before and after.
Glutamine is touted for its ability to slow down the breakdown of muscle tissue during exercise, which increases the strength threshold and improves endurance. Those weight training will find that they can improve their weight and train more frequently. Pushing the limits of the muscle stimulates the body to produce more lean muscle to compensate.
Glutamine also has some other benefits and takes a complementary form:
Recommended dosage: 5 grams after waking, 5 grams after exercise, 5 grams before bed.
Of course, the results can always be achieved without supplementation, but the process will always be slow. My advice to you is to make your diet meet the requirements first. You’ll be surprised how much your body responds to weight training when your diet meets your requirements. So if you decide to take my advice, you should see better results.
The results you get from the supplements will vary, specifically because each person will have different levels of intensity and length of exercise. If your diet is consistent and you are doing your best, these supplements may help you reach a new level.
Alex is passionate about bodybuilding, which gives him a chance to thrive in the fitness industry. He is a certified personal trainer and nutritionist.