If you happen to exercise regularly, we suggest that you ensure that you’re maximizing the effectiveness of it. One salient benefit of exercise is to gain muscle and strength. Having a healthy and adequate amount of muscle allows you to be at your best during exercise and daily life. Three fundamental criteria must be satisfied for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles. While it’s possible to meet all these criteria without the assistance of dietary supplements, certain supplements may provide the boost you need to meet your goals. As you may know, our line of hydration effervescent supplements is revered by the fitness community. However. the 5 supplements listed below may help you add more muscle with your existing exercise regime.
1. Creatine
Creatine is a biochemical molecule that’s created naturally in your body. It supplies energy for your muscles and various other tissues. However, consuming it as a dietary supplement can proliferate muscle creatine content by up to 40% beyond its standard resting levels. This influences your muscle cells and exercise performance, boosting muscle gain. In fact, a high amount of research indicates that creatine enhances muscle strength.
This is great news if you’re trying to add muscle. Greater strength supplies you the charge to perform better during exercise, leading to bigger increases in muscle mass over time. Creatine can also proliferate water content in your muscle cells. This will cause your muscle cells to increase slightly and send the brain signals for muscle growth. Furthermore, this supplement may heighten levels of the hormones that are involved in muscle growth, such as IGF-1.
Moreover, a fair amount of research shows that creatine could reduce the breakdown of proteins in your muscles. Overall, several researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help speed up the process of gaining muscle mass.
2. Protein Supplements
There are various different protein supplements available, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, chicken or other organic sources. Research shows us that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs. However, the effects are probably the highest for people who aren’t getting enough protein in their normal diet.
In fact, some research shows that consuming abnormally high amounts of protein supplements doesn’t help increase muscle if you are already adhering to a high-protein diet. People often wonder how much protein to eat daily. If you happen to be an active individual trying to increase muscle, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight might prove to be ideal.
3. Weight Gainers
Weight gainers are high-calorie products that facilitate you to absorb more calories and protein. However, they are only suggested to individuals who battle to get enough calories from food. A lot of people find it difficult to gain muscle, even when eating and drinking large amounts of calories and lifting weights. The calorie contents of weight gainer supplements differ, and it’s common for them to hold over 1,000 calories per serving.
Most people assume that these calories are derived from protein since it’s fundamental for muscle building. However, a majority of the calories actually come from carbs. There are often 75–300 grams of carbohydrates and 20–60 grams of protein per serving of these calorie-rich supplements. While these products can assist you to consume more calories, it’s important to realize that there is nothing mystical about weight gainer supplements. Some research in sedentary or inactive adults has indicated that drastically increasing calories can increase lean mass like a muscle, as long as you consume enough protein.
4. Beta-Alanine
Beta-alanine is an amino acid that decreases fatigue and may boost exercise performance. Moreover, beta-alanine may assist the process of muscle mass if you are adhering to an exercise program. One study suggested taking 4 grams of beta-alanine every day for eight weeks boosted lean body mass and overcame the illusion of a placebo in college wrestlers and football players. While most research on beta-alanine and muscle gain is required, this supplement may help support muscle gain when mixed with a regular exercise program.
5. BCAA’s
Branched-chain amino acids (BCAAs) comprises of three individual amino acids: leucine, isoleucine, and valine. They are found in most protein sources, specifically those of animal origins like meat, poultry, eggs, dairy, and fish. BCAA’s are fundamental for muscle growth and make up about 14% of the amino acids that are soaring through your muscles. Just about everyone digests BCAAs from food every day, but it’s also highly recommended to take BCAAs as a supplement.
A substantial amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, in opposition to a placebo. It’s probable that BCAA supplements will be effective if you are not consuming enough high-quality protein in your diet. We are proud to say Fast&Up’s BCAA protein supplement which is an informed choice product.
Daily Wellbeing
Amaan is someone who loves to read and write. He is a writer and editor with passion for daily wellbeing. His focus areas are daily wellbeing and overall health. He writes about health hacks, nutri... Read More
