If you workout on a regular basis, you probably want to make sure you’re getting the best out of it. Hence, supplement is the key! Gaining muscle and strength is a significant advantage of exercise. A decent amount of muscle helps you to perform at your best during exercise and in everyday life. For maximum muscle growth, three key requirements must be met:
- Eating more calories than you burn,
- Consuming more protein than you break down, and
- Engaging in an exercise regimen that is demanding to your muscles.
While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.
1. Protein Supplement
Well, obviously. To be more specific, in order to build muscle, you must eat more protein than your body can digest naturally. Although it is possible to get all of your protein needs from protein-rich foods, some people find it difficult. If this describes you, you should think about taking a protein supplement.
There are numerous protein supplements available, but the most common are whey, casein, and soy protein. Protein isolates from eggs, meat, chicken, and other sources are used in other protein supplements. In reality, some research indicates that eating large quantities of protein supplements does not help increase muscle mass if you already eat a high-protein diet.
If you are an active individual trying to gain muscle, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight may be best
2. Weight Gainer
Weight gainers are supplements that are intended to help you consume more calories and protein in a more convenient manner. They are usually used for people who are having difficulty gaining muscle. Even while eating a lot of calories and lifting weights, some people struggle to build muscle. While calorie contents of weight gainer supplements vary, it is not unusual for them to contain more than 1000 calories per serving.
Since protein is so important for muscle building, many people believe that these calories are derived from it. However, carbs account for the majority of the calories. These high-calorie supplements usually contain 75–300 grams of carbs and 20–60 grams of protein per serving.
While these items can help you eat more calories, it’s important to remember that weight gainer supplements aren’t magical.
Creatine is a chemical that the body produces naturally. It gives your muscles and other tissues energy.
Taking it as a dietary supplement, on the other hand, will increase muscle creatine content by up to 40% above normal levels. This has an effect on your muscle cells as well as your exercise efficiency, encouraging muscle gain. In reality, a large body of research indicates that creatine enhances muscle strength.
If you’re looking to bulk up, this is great news. Greater strength helps you to perform better during exercise, resulting in greater muscle mass gains over time. Creatine can also increase the amount of water in your muscle cells. This can cause your muscle cells to swell slightly and generate muscle growth signals.
Overall, many researchers have studied creatine supplements and exercise, and one thing is clear, creatine can help increase muscle mass.
Beta-alanine is an amino acid that can help you feel less tired and do better during exercise. In addition, if you exercise regularly, beta-alanine can help you gain muscle mass.
One research found that giving college wrestlers and football players 4 grams of beta-alanine a day for eight weeks increased lean body mass more than a placebo.
5. Branched Chain Amino Acids (BCAAs)
Branched-chain amino acids (BCAAs) are made up of three amino acids: leucine, isoleucine, and valine.
They can be found in most protein sources, particularly those derived from animals, such as meat, poultry, eggs, dairy, and fish. BCAAs are important for muscle growth and account for approximately 14% of the amino acids in your muscles.
It’s likely that BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.