Top 5 Muscle Building Supplements
Reading about bodybuilding supplements online and searching for the right ones can truly be a dreadful nightmare. With all the commercial products being advertised as “the best for losing fat” or “supplements for easy muscle pumping”, while they are actually unhealthy and insufficiently tested, you can easily get confused and either give up or make the wrong choice. It is because of this that I wrote this article, to end your search and give you the truth about the top 5 supplements that will promote protein synthesis in your muscles and help you achieve a lean and muscular figure.
Yes, you can build muscle by simply lifting weights and eating right. However, supplements are required if you want to maximize your growth potential. Without further delay, these are the top 5 muscle building supplements, the absolute most critical for pumping muscles.
The number one mass-gain supplement, most essential for promoting protein synthesis, is whey protein. Whey, a by-product of cheese production, has a high level of branched-chain amino acids, and peptides (small proteins) that increase blood flow to the muscles. It digests fast and rapidly reaches your muscles to start building them. The best whey powder choice is the one that contains whey protein isolate or whey protein hydrolysates. For example, optimum nutrition gold standard whey is at the top of the list of whey protein powders.
Whey protein consummation is recommended before, as well as immediately after training. For maximizing its effects, take 20 g of whey protein in the half an hour before your training session, 40 g within an hour after training, and 20-40 g right upon waking up (but not necessarily) to kick-start muscle growth.
Another milk protein. Because of its slow digestion rate, casein has always trotted behind whey protein, but is actually a great snack for right before jumping into bed. It empties steadily and slowly, thus preventing catabolism while you sleep. Casein, when taken after a workout, promotes protein synthesis just as whey does, while a casein and whey protein shake taken post-workout is suggested to boost muscle growth. The slowest digesting casein you can purchase is the one that contains micellar casein. The right measure of casein intake is about 20-40 g before bedtime, 10-20 g in your whey protein shake after workouts, and 20-40 g in protein shakes between meals.
Methionine, glycine and arginine are the three amino acids that make creatine, which is found to work in numerous ways. First, it draws more water into your muscle cells and increases their long-term growth by placing a stretch on the cell. Next, it increases the amount of fast energy which is needed for performing more reps in the gym. About 2-5 g of creatine monohydrate, creatine ethyl ester, creatine alpha-ketoglutarate, or creatine malate in your pre-workout protein shake will give you needed energy, while 2-5 g after workout will boost levels of IGF-1 to boost further muscle growth. Also, take 2-5 g with breakfast rich in carbs on your rest days.
Related: Best Creatine for Muscle Building
BCAAs (Branched-Chain Amino Acids)
BCAAs are the most important amino acids for building and repairing muscle tissue. The term refers to valine, leucine and isoleucine. Leucine can stimulate muscle protein synthesis on its own, which makes it the most critical one, but it is best to take all three together because they work together to provide various benefits, such as increased energy during workouts, muscle growth, decreased delayed-onset muscle soreness and the blunting of cortisol. Maximize the effects of BCAAs by taking 5-10 g with breakfast, pre- and post-workout shakes. Opt for the one that provides leucine at a 2:1 ratio per dose of valine and isoleucine.
When people avoid carbs, they lose energy and reduce their bodies’ ability to create muscle tissue (which requires protein, vital fats, and carbs for energy, recovery, and rebuilding muscles). Carbs improve performance during training which leads to muscle growth in the long run, but they also increase muscle growth by promoting the release of insulin. Insulin is one of the most important hormones that promotes muscle protein synthesis and has anti-catabolic properties as well. Complex carbs help the body recover after exercise and during the night and help to better protein utilization. Complex carb supplements are faster digesting and can cause a greater insulin spike. Opt for high glycemic supplemental carbohydrates like glucose, maltodextrin, and dextrose for before, during, and after training.
These are the top 5 supplements you should pay attention to when thinking about supplementing your body with needed amino acids, carbs, and proteins, in order to make your figure leaner and pack some more muscles.
About the author:
Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life. Check out his website ripped.me and follow him on Twitter.