For decades, bodybuilders and athletes alike have taken supplements to sculpt some large muscles and increase their strength. Some have been proven effective, some not so effective, others are really dangerous.
This article will give you 5 of the best supplements that have been proven to be not only effective but also safe to use. It might be difficult to provide everything your body needs to build muscle through diet and exercise alone. Try using these supplements to see results faster.
It should be obvious how multivitamins help with muscle growth, but in case you don’t get it, I’ll break it down for you. The body needs a good dose of a wide variety of vitamins and minerals to function at optimal levels. If you lack certain nutrients, you will definitely not be able to take your “A” game to the gym.
Your body needs minerals such as calcium, iron, and phosphorus to convert the usable energy in your muscles. Vitamins such as vitamin C and D help your body absorb and use these minerals and protect it from cellular damage induced by exercise. These are just some of the examples of the body that uses vitamins and minerals to help build muscles and increase their strength.
When choosing a multivitamin, be sure to look at the contents and think about your individual needs. There are some facts only for men that include nutrients for prostate health and for healthy testosterone production. There are other multivitamins only for women that provide the nutrients that many women need for healthy hair, skin, and nails. People over 50 have nutrient deficiencies that come with age, so there are multivitamins created just for them.
Whey and casein protein
Proteins are the building blocks of muscle cells. Without enough protein in the body, it is impossible to maintain the muscle you have, let alone build more. When your body lacks protein, it will actually break down your muscle tissue for fuel. Providing enough protein for your body will protect your valuable muscles and allow you to build more.
Whey protein is a fast-absorbing protein that will provide a fast source of protein for your body to use. This will be very useful to use after you exercise when your muscles need it the most.
Casein protein is a slow-release protein that provides a constant source of amino acids for your muscles. This will help you maintain the muscles that you build during exercise and repair damaged muscle tissue. This type of protein is best consumed before going to sleep when your body does most of its repairs.
Some people choose to use a mixture of whey protein and casein to ensure they benefit from fast and slow digestion of protein synthesis.
How much protein is needed to gain muscle? The recommendation for the average person is to consume 0.36 grams of protein per pound of body weight (0.8 grams of protein per kilogram of body weight). This is obviously the minimum and the amount increases to 1 gram or more per pound of body weight (2.2 grams of protein per kilogram of body weight) if you have a physically demanding lifestyle or if you exercise regularly (which must be since you read this?).
So the average person has to eat 50 grams of protein just to maintain their muscle mass. Supplementing with whey protein and casein makes it easier to ensure optimal protein intake to get bigger muscles when we train hard in the gym.
Intense exercise requires the amount of ATP (the source of energy that makes things work) to energize the muscles. Your body can only produce certain amounts of ATP. It will run out after a few seconds. That is why you can only maintain the highest intensity of exercise for a short period of time.
Creatine helps increase the production of ATP in the body, allowing for longer exercise. This means heavier lifts with higher repetitions create bigger and stronger muscles.
Creatine also helps create muscles that appear larger by increasing the volume of water in muscle cells. It is also thought that creatine increases the production of muscle growth hormone.
It is important to remember that the benefits of creatine only come with exercise. It should also be noted that creatine supplementation starts with the loading phase of about 20 grams per day for about one week before lowering the dose to a maintenance level of about 5 grams.
This is another amino acid that your body produces but can sometimes be lacking. The miracle of beta-alanine supplementation is the fact that it increases carnosine reserves in muscles.
When your muscles run out of carnosine, it causes muscle fatigue and acidity. When your muscles become acidic, they become tired and no longer contract. By giving a good dose of beta-alanine, your body will provide your muscles with an acid antidote carnosine and you can push some reps or other sets. This means more profit through long practice.
I am sure you are wondering why you will not only supplement with carnosine instead of beta-alanine but like many different amino acids, carnosine breaks down when ingested into two parts, beta-alanine becomes one of them. This process defeats the purpose of supplementation with carnosine.
Just like creatine, beta-alanine supplementation requires a loading phase to be most effective. During the loading phase, you must add 6.4 grams for 28 days. Then you can prevent up to 4.8 grams to 2 grams per day.
Beta-alanine can cause tingling sensations on your skin but this is not dangerous. Often when your body gets used to, the sensation of pins and needles stops. For some people, they really enjoy the sensation and know beta-alanine does its job.
The branched-chain amino acids, or BCAAs, are three amino acids, leucine, isoleucine, and valine. These three friends represent more than a third of the body’s muscle proteins.
During lifting, BCAAs are exhausted at an alarming rate. When they are short, your body produces tryptophan in larger amounts. Tryptophan becomes serotonin in the brain. This chemical is known as the happy chemical, but when it comes to exercise, it makes you want to stop. Completing with BCAAs can help reduce fatigue and keep working.
BCAAs also help increase muscle mass by improving recovery rates. A good workout will undoubtedly lead to pain the next day. This is called DOMS, or delayed onset muscle pain. BCAAs are known to reduce this feeling, allowing you to resume your workouts faster.
BCAAs have also proven their ability to reduce muscle damage. There is always a balance between protein synthesis and degradation. BCAAs help to ensure that scales are oriented towards synthesis. The more protein in the muscle, the less muscle mass you have.
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