When you work out regularly, you surely want to make the most out of it. One significant benefit of working out is gaining strength and muscle. Having a healthy amount of muscle helps you perform every task with ease.
One must keep in mind three criteria while trying to build muscle – first, eating more calories than you burn, second, consuming more protein than you break down, and finally, following an exercise pattern that challenges your key muscles. While it is possible to meet all the criteria without dietary supplements, certain supplements ensure the overall growth and maximum results.
Here’s A List Of The Best Supplements For Muscle Gain
Contents
Whey Protein
Whey protein is at the top of the list because it is very crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branch chain amino acids known as BCAAs. In simple words, Whey digests fast, gets to your muscles rapidly and starts building them. Whey also contains small proteins known as a peptide that helps to increase blood flow to the muscles. That is why the best time to consume whey protein is immediately after a workout.
How Should You Take It For Maximum Results?
To get the maximum benefits of whey protein, take 20 grams of whey protein 30 minutes before the workout and take 40 grams within 60 minutes after training. You can also take 20 to 40 grams of whey after waking up immediately to kick start the muscle growth.
Creatine
Creatine is a molecule naturally present in your body that provides energy for muscles and the body. Taking it as a supplement can increase the creatine content in the body by up to 40%. Creatine is from arginine, glycine, and methionine. Taking creatine can promote your muscle cells and exercise performance which promotes muscle gain. Great strength allows you to perform better during exercise leading to muscle gain over time.
Also, creatine stimulates protein synthesis, which helps in faster muscle growth. You can choose between creatine ethyl ester, creatine alpha-ketoglutarate, creatine malate, or creatine monohydrate. Still, the original and best form is creatine monohydrate.
How Should You Take It For Maximum Results?
The best way to consume creatine is to take two to five grams of it with your regular protein shake before the workout. This will give your muscles more energy to do more reps during your session. After you’ve completed your activity take another two to four grams of creatine along with your post-workout shake.
Branched-Chain Amino Acids (BCAAs)
For a strength athlete or bodybuilder, there’s no reason to skip BCAAs during a workout. Leucine is the most important of them all, as it can stimulate muscle protein on its own—BCAAs speed up the recovery process after a challenging workout. However, there’s one thing to consider: BCAAs don’t mix well with water and taste very bitter. This is why some producers combine artificial sweeteners like sucralose, aspartame, acesulfame potassium and dissolve agents in these products.
How Should You Take It For Maximum Results?
The best way to take amino acids is to take five to ten grams of BCAAs with breakfast or a pre-workout shake. It’s best to look for a product that consists of a 2:1 ratio of leucine to valine and isoleucine.
Glutamine
The amino acid has been a preferred choice of many bodybuilders for a long time. Glutamine provides several bodybuilding benefits like increasing leucine in muscle fiber, reducing muscle breakdown, promoting muscle growth, and bolstering the immune system. In addition, if taken before a workout, it can boost hormone levels and reduce fatigue during training.
When you take glutamine before a workout, it helps decrease muscle fatigue and boost hormone levels. According to a few reports, it shows that glutamine also plays a crucial role in fat loss by increasing the fat burned during the workout sessions and while resting.
How Should You Take It For Maximum Results?
It’s best to take five to ten grams of glutamine with your breakfast before you work out with your pre-workout shake and post-workout shake and finally with your nighttime snacks.
Nitric Oxide or NO Boosters
Nitric oxide is found in our body and is involved in multiple purposes. Bodybuilders like NO boosters because it dilates the blood vessels and ensures proper blood flow to the muscles for adequate oxygen delivery, which is why you feel more energy during the workout. NO Boosters also speeds up the recovery after a workout session.
However, NO boosters do not have nitric oxide in them; instead, they have amino acid arginine converted into nitric oxide in the body. Though you’ll see products claim they have NO, in reality, they have a mix of ingredients that may be harmful to consume. It’s best to buy a good brand and check it before consuming.
How Should You Take It For Maximum Results?
You can take one dose of NO boosters in the morning, an hour before your workout, and immediately after working out. You can take another amount an hour before you go to bed at night.
Casein Protein Powder
Casein Protein is another milk protein that many take due to its slow digestion rate. This makes casein suitable as a snack before you sleep because it prevents catabolism while you sleep. Also, according to studies, casein boosts muscle protein synthesis when taken after a workout, just like Whey does. Some also say that whey and casein protein, when taken together, increases muscle growth than either of them taken alone.
How Should You Take It For Maximum Results?
It’s best to take a casein protein with micellar protein and take 20 to 40 grams of it before going to sleep. After exercise, take 10 to 20 grams of casein along with whey and 20 to 40 grams of casein protein in your protein shakes between regular meals.
The Bottom Line
It is an unchanging fact that supplements do not work unless you’re not following a specific diet and workout plan. These were the six best supplements that work and are best for muscle gain and strength. Along with supplements, it’s crucial to eat a filling diet that gives you enough calories and protein to gain muscles. It’s advisable that you get familiar with your workout and diet plan and then move forward with supplements.
