Muscle building supplements help improve your physical performance during your workout sessions and help to stimulate muscle building.
Regular Training such as weight lifting puts a lot of strain in your muscle and it breakdown your muscles fibers. and over a period of time when your muscle starts to recover it becomes stronger and larger than before
As a beginner, you should not use so many supplements. because beginner builds muscle quickly as they start doing the resistant workout.
And the other reason is that when you are a beginner your body is not ready to digest supplements. so you should start using supplements after 2 to 3 months of joining the gym.
Here the supplements you should be using in order to build muscle.
Whey protein is great for building muscle as it helps in muscle recovery. so when you work out you break your muscle and the protein helps in building those muscles back.
But some of the researchers have come out with mixed results on this statement. But there are some studies which show that dietary supplements actually work and helps to build muscle.
For example, One Study has found that Combining protein supplementation with resistance training is effective for eliciting gains in fat-free mass among older adults but does not seem to increase muscle mass or strength.
And A STUDY with 1,863 participants showed that dietary protein supplementation significantly increased changes and muscle size. Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults
Benefits Of Whey Protein Supplement For Muscle Building
- Protein helps in stabilizing your blood sugar level.
- It helps in boosting your energy level.
- Support your muscles and bones in the absorption of important nutrients.
- another benefit of protein is that it helps in maintaining and losing fat.
- and lastly, it helps in building muscles.
These Studies strongly state that dietary protein supplements are very effective for building muscle.
But apart from this, you should not only rely on the dietary supplements for building muscle. ALWAYS REMEMBER THE SUPPLEMENTS ARE ADD ON.
You should include food protein-like- chicken breast, fish, beans eggs as well so that you can meet your daily protein requirement and build muscles rapidly.
If you want to build muscle then you will have to consume more protein than your daily recommended.
The ideal protein recommendation is 1.5 grams of protein per kilogram body weight in order to build muscle and gain weight.
Some people believe that consuming protein instantly after a workout will be better for muscle growth. but RESEARCH showed that time does not have any effect like this.
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Let me tell you about creatine first, people don’t know about it. they think that creatine is some kind of chemical and all, but they all are totally wrong.
In fact, creatine is a nutrient that is found in food like chicken, fish, beef, etc. mainly all animal-based protein contains creatine.
Even our body produces 50% of creatine through the kidney, liver, and pancreas.
International Society of Sports Nutrition says that creatine supplementation increases intramuscular creatine concentrations, can improve exercise performance, and/or improve training adaptations. Research has indicated that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection.
Basically, creatine helps in increasing workout performance and muscle recovery.
A Review of 22 studies found that creatine supplementation increases the 8% muscle strength and 14% weight lifting repetition.
Benefits Of Creatine Supplement For Muscle Building
- Creatine helps us improve our lifting power.
- increases our muscle-building process.
- support blood flow during workout.
- increases our muscular strength.
- improves performance in an intense workout like the squat, deadlift, etc.
In conclusion, we can say that creatine is a really effective supplement in order to improve strength and muscle growth.
As all the studies show that heavy training workout with creatine supplementation can lead you to the best muscle growth.
Daily Creatine Intake
Your daily creatine intake should be 5 grams. it is the best recommendation of creatine intake for positive body changes.
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BCAA stands for branched-chain amino acids. so there are basically two types of amino acids essential amino acids and non-essential amino acids.
essential amino acids are those which your body does not produce and non-essential amino acids are those which our body produces by itself.
since our body does not produce essential amino acids, so it becomes important for us to get essential amino acids through foods or supplements.
For that, we have to consume BCAA because branched-chain amino acids are the essential amino acids.
When we talk about essential amino acid we talk about 3 amino that makes the essential amino acids and those are Leucine, IsoLeucine, and Valine
Now you must be thinking what is the work of Branched-chain amino acid in our body?
BCAA helps to prevent muscle breakdown, it helps to keep your body into anabolic condition during the workout, along with this it also helps in recruiting new muscle fibers, in short, it stops your muscle fibers to convert into energy and provides you sufficient fuel to perform your workout.
if you are an athlete or you train too long in the gym and your body does not have essential amino acid (BCAA) then your body will start using the muscles to provide you energy, at this point your body starts to convert your protein synthesis or muscle into fuel which is the worst scenario your body could ever face.
if your body has a lack of essential amino acids your body starts to get into catabolic condition. catabolic is a phase where your body starts to break down your muscles to provide you energy for the workout or any activity you are performing.
A cycling test study shows that BCAA supplementation improves performance.
Benefits Of BCAA Supplement For Muscle Building
- BCAA helps to prevent muscle breakdown.
- continuously provides fuel to the body during the workout.
- recruit new muscle fibers.
- rebuild muscle tissues.
- and definitely grow your muscles.
The conclusion comes out is that you should definitely add BCAA in your supplement stack if you are not willing to lose your muscles and gains.
another way of having essential amino acids is through foods like eggs, chicken, fish, beef, turkey, etc.
remember the BCAA’s should always be in 2:1:1. for example 2g Leucine, 1g IsoLeucine, and 1g Valine.
Best Use of this supplement would be pre-workout or during the workout. this is the best recommendation for you.
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Casein protein is the slow-releasing or slow-digesting protein, which means casein supplies protein to your body for 7 to 8 hours. The main difference between casein protein and whey protein is that casein is a slow digestive protein and whey is a fast digestive protein.
As the other protein sources, casein also provides your body all the essential amino acids says this STUDY
The casein is mainly consumed before sleeping because it releases amino acids slowly which helps you prevent muscle breakdown and recovery.
The main and basic work of casein protein is to provide your body nutrients and amino when you are sleeping so that your body does not break your muscles to provide you fuel.
The casein also has two most important nutrients in it that are calcium and phosphorus which are very important for your bones.
One more thing to remember if you are not doing resistant training then the protein will be of no use. it is very important to maintain the balance. the resistant training with the supplement will give you better results.
Benefits Of Casein Protein For Muscle Building
- the number one benefit is that it provides you amino and nutrients for long hours.
- it is helpful in muscle growth and fat loss.
- minorly helps in lowering down blood pressure.
- improves the overall protein intake in your body that helps in maintaining your body.
A study has stated that the pre-sleep consumption of casein has a positive effect on the human metabolism rate.
and the conclusion comes out that if you consume casein in your pre-sleep the chances are you will surely see the better results and amazing changes in your body.
NOTE: if you are allergic to lactose then you should definitely stay away from this supplement.
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These are all the best Muscle Building Supplements, which I have personally used, give it a try and build muscles.