Top 5 Supplements To Take To Build Muscle
When one wishes to increase their size and muscles, the first option they have is to work out and focus on bodybuilding exercises. That plus sticking to the right diet can see to it that their muscles grow. However, the intended results may not be acquired within the timeframe that one has set for themselves. At this point, an option would be to introduce workout supplements.
There are various workout supplements which exist in the market. However, it is important to identify some of the best supplements which can help on to lose fat, build lean muscles and give their bodies the energy it requires for a training session. There are some supplements which are scientifically backed to help people to build more muscles.
Supplements that promote muscle growth
Some of the great supplements which will make purchasing them a worth-while investment include;
As it is commonly known, protein is essential for the building of muscle mass. Maintaining a protein rich diet is vital. However, by taking the whey protein, you are more likely to experience better results within a shorter time. The science behind the whey protein is what makes it an effective supplement.
Whey protein is obtained from milk during the process of making cheese. It is effective at increasing muscles and muscle strength because it facilitates protein synthesis. The high levels of branched chain amino acids (BCAA) which cause muscle growth by increasing blood flow to the muscles. Their advantage is that they can be absorbed easily thus giving faster results. It is recommended that someone should take 20-30g of this supplement when they wake up, before and after a workout.
If you are looking for a supplement that will not only add your muscle size but also boost your performance at a training session or event, creatine is the supplement for you. Whereas creatine can be found in food such as meat and eggs, the quantities are not enough to help you realize your goals.
Creatine naturally occurs in the body as a combination of three amino acids namely; L-arginine, L-methionine and glycine. When taken, the supplement can increase the creatine level in the body thus providing muscle cells with creatine phosphate energy. Creatine for women has effectively provided women a way through which they can gain lean muscles. The benefit of taking creatine is that one will be able to boost their performance thus increasing muscle build. It is also essential for muscle repair. It can be taken at a daily dose of 5g spilt between before training and after the training.
3. Branched Chain Amino Acids (BCAA)
The three amino acids, previously mentioned above can stand as supplements on their own. The benefit of taking it include a faster increase in muscle mass. BCAA works by facilitating an increase in the protein synthesis process. The importance of this process is that it can promote the healing and repair of muscle fibers. If one does not have adequate levels on BCAA, there are chances that their muscle development progress will not be effective.
It is recommended that one should take 3-6 grams of this supplement before and after working out.
Beta-alanine is a non-essential amino acid that occurs naturally in the body. When working out, the muscles become fatigued. The fatigue is usually caused by the build-up of acid in the muscles which prevents them from contracting.
The extra beta-alanine that is acquired from the supplement provides the body with enough carnosine which is required to prevent muscle fatigue. As a result, one can work out longer and thus build more muscle. It is recommended that one should take 4-6 grams of beta-alanine per day.
This stands for Beta-hydroxy beta-methylbutyrate. It is naturally produced by the body while it processes an amino acid referred to as leucine. It is, therefore, important for facilitating some of the functions of protein such as muscle growth. Like most of the other supplements, an increased amount of the elements involved results to a faster process of increasing the size and muscle of the body after training. For HMB, it is advised that one should take 3-6 grams per day before training.
In conclusion, there are various supplements which are available. For one to realize the benefits that are provided by these supplement, it is important that they get to take the correct supplements which have been scientifically
proven. That way, you will improve your performance during training, prevent muscle fatigue and ultimately increase muscle strength and size.
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1