5 Best Supplements That Will Help You Gain Muscle
Supplements used to gain muscle mass are varied and can be a good option as long as they are accompanied by regular exercise and a correct nutritional plan. Thus, to gain muscle, two conditions must be met: exercise and rest.
As we can see, a fundamental part of the process of gaining muscle is diet. Foods that should be consumed are those that are rich in proteins (such as eggs, chicken, veal, and others), healthy carbohydrates, and fats.
Supplements that help you gain muscle
Building muscle mass is a fairly complex process for the body. If physical activity and sports are supplemented to increase muscle mass, you will likely have success. Next, we’ll look at some of the best supplement options to gain muscle.
Protein supplements
Protein supplements are the most important and are necessary to gain muscle. The body needs to receive more proteins than it breaks down through natural processes. This is especially true when the body doesn’t produce enough proteins. Therefore, this type of supplement is faster and more effective.
The consumption of proteins, as with other supplements, should not be excessive. Many experts say that to gain muscle, it’s necessary to consume between 0.36-2 grams of proteins per pound of body weight.
The exact percentage of proteins will depend on the muscles of each person and the training they perform. It’s recommended to consume a shake during the morning and one during the afternoon or after doing some training.
Creatine supplement
Creatine is known as one of the fastest and most effective supplements. It’s highly recommended if you want to gain muscle mass; it not only serves to increase muscle mass but also muscle potency.
Creatine is very effective when it comes to gaining muscle. It helps trained muscles to recover and it demands more from the body during training. It also helps to increase the weight week by week, which will directly affect the evolution of the musculature.
For consumption, it’s recommended to dissolve creatine in a protein shake. It shouldn’t be taken for more than 90 days in a row. In addition, it’s essential to take a break from creatine consumption after 90 days.
Amino acid BCAAS
Branched-chain amino acids are found in most protein sources. BCAAs are important for gaining muscle and, in addition, form 14percent of the amino acids in the muscles. It really is a basic and essential supplement.
According to different studies, BCAA amino acids can help to acquire muscle mass or reduce muscle loss. Therefore, it’s an excellent option to consider within supplements to gain muscle.
BCAAS are taken in doses of 5 grams. They can be consumed at any time, be it before, during or after training. They can also be taken at night, before sleep.
Glutamine supplement
Glutamine is an amino acid that is present in the human body. Its main functions are to strengthen the immune system and provide anti-catabolic functions. Glutamine neutralizes excess lactic acid in the muscles.
There is no doubt that glutamine is an effective and important supplement if you want to increase muscle mass. For consumption, it’s recommended to take five grams of glutamine twice a day: one before training and another before going to sleep. Glutamine comes in both powder and capsule form.
The gainers
Also known as weight-gainers, gainers serve to gain muscle. They are specially designed to obtain more calories and proteins. Therefore, they are products with a high caloric content.
As for consuming the gainers, an amount of 3.53 ounces should be taken after training. It can also be taken if you are going for more than three hours without eating during the day.
In conclusion, supplements to increase muscle mass can be considered part of a complete nutritional plan, but they should never replace meals. Therefore, it’s advisable to first structure a training and nutritional plan before taking any supplements.