The market for food supplements is one of the most profitable in the world. It is difficult to know what effective products, what the unnecessary ones and those that are potentially dangerous. Here is 5 there , among the safest and most effective for gain muscle.
Take a brief look at the Section of a sports shop and you will see tons of supplements for muscle building. Most of these supplements work well for people, but all add-ins do not work for everyone.
Due to the unique nature of our body, some athletes react differently to some of them. There are a number of supplements that differs. Find below five supplements that will help you gain muscle mass effectively.
Creatine is a nonessential amino acid food, which is found primarily in meat, poultry and fish, at about 5 g per kg. The body of the product according to its needs (from 1 g to 2 g per day, it is argued) from protein foods consumed. It is found to 95% in skeletal muscle. It is synthesized in the kidney, liver and pancreas.
The advantages of Creatine:
- Promotes lean muscle tissue
- Increases the volume of muscle cells
- Allows faster recovery after training
- Increases glycogen synthesis
- Increases muscle performance High intensity
Athletes usually prefer Creatine during weight training and bodybuilding because of the speed with which lean muscle is built. Similarly, for many, it is easy to stop taking Creatine because it is naturally produced by the body. When an athlete stops taking this supplement, Creatine levels in the body back to normal in 3-4 weeks. So Creatine is one ofÂ Â best supplements for building muscle.
Recommended dosage: 5-10 grams. Take half your daily dose with your pre-workout and the second half with your post-workout meal shaker.
Warning. Creatine is not effective to improve the performance of persons involved in endurance sports. It also increases the risk of cramps and dehydration in this kind of sports.
This is a nonessential naturally occurring amino acid found in foods that are high in protein, such as poultry. The Beta Alanine (BA) will increase intramuscular carnosine levels.
During high intensity exercise, our bodies accumulate a large amount of hydrogen which causes a decrease in our pH (which becomes more acid). This acidification (lactic acid) can cause severe fatigue, decreased muscle performance and stops neuronal player that can force muscle failure. Maintaining increased carnosine levels by taking supplements BA, a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity, and thus delay muscle fatigue and failure.
Benefits of Beta Alanine:
- High endurance
- Strength improved
- Reduced Fatigue
- Improved body composition
- Acts synergistically with Creatine
- Improved performance for athletes regardless of the intensity or duration.
Recommended dosage: 2-3 grams in pre-training is sufficient. If you are an advanced level, additional 2-3 grams post-workout to help the recovery process.So Beta Alanine is one ofÂ Â best supplements for building muscle.
The followers of bodybuilding and bodybuilders can improve performance and gain lean muscle mass by consuming whey protein supplements. Whey protein supplies the body with a large amount of proteins 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 target gain in muscle mass or concerned about the loss of body fat, taking a whey protein supplement in an exercise program can speed the desired gains. Some of the key benefits of whey proteins:
- Â Digestible
- Â Ideal for lactose intolerant
- Â Improves muscle recovery
- Natural appetite suppressant
- Provides the body amino acid
- Improves metabolism
Recommended dosage: Consume 30-40 grams of whey protein at a time. Best used before and after training. It is also a convenient way to obtain the necessary amount of protein when the usual food is not enough. However, you should never rely solely on food supplements. Although whey protein shaker is ideal after training at all other times of the day, do your best to feed you conventionally.
So Whey proteinÂ is one ofÂ Â best supplements for building muscle.
Another type of food supplements that those looking to gain muscle mass is familiar with the branched-chain amino acids (BCAA for Branch-Chain Amino Acid). Of the 21 amino acids of the human body, are called three BCAA: leucine, isoleucine and valine. These are the key elements and represents approximately 30% of skeletal muscle in the body.
The body uses BCAA to help muscles recover. As a complement to whey protein, BCAA will lead nutrients to the muscle tissue allowing for better recovery after training. The body will naturally burn BCAA while exercising, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain related to muscle fatigue and improves metabolic recovery.
BCAA can help improve endurance by keeping powered muscles, which is particularly useful during long exercises like running (marathon), swimming over long distances, or other extended workout.
Recommended dosage: 3-5 grams upon waking and 3-5 grams pre and post-workout.
So Branched-Chain Amino AcidÂ is one ofÂ Â best supplements for building muscle.
Glutamine is touted for its ability to slow the breakdown of muscle tissue during intense exercise and can help to improve levels of resistance and endurance. Those who consume it will realize they can lift heavier weights for longer periods and more often. Moving the application to the human body muscles to produce more lean muscle to compensate.
The Benefits Of Glutamine
- Â The preservation of muscle tissue helps your body burn extra fat – your body has more lean muscle, your metabolism is more efficient.
- Â Glutamine showed an improvement of the immune system in those taking the supplement. When you are in intense training, this imposes constraints not only muscles, but also for our entire immune system.
- Â Glutamine improves growth hormone levels in the body. This is a major attraction for those who want to focus on building muscle because studies have suggested that just 2 grams of Glutamine supplements may increase growth hormone.
- Muscle tissues need nitrogen, and Glutamine supplements consist of about 20% nitrogen, which are in very good nitrogen suppliers for muscle tissue.
Recommended dosage: 5 grams upon awakening, 5 grams post-workout and 5 grams before bed.So GlutamineÂ is one ofÂ Â best supplements for building muscle.