For sure, you could gain muscle mass simply by having the habit of eating right and lifting weights. However, for really maximizing your muscle growth potential, muscle gain supplements are a must.
In this article, we provided you a compilation of the 5 top muscle mass growth supplements. These 5 supplements are listed in terms of priority, from the most critical to the less crucial but still effective for muscle growth.
5 Top Supplements for Muscle Growth
1. Whey Protein Powder
Reason to make it in the list: whey become the first on this list of muscle mass growth supplements because it is indeed the most crucial ingredient for pushing protein synthesis in your body. Whey is a milk protein which has a high level of branched-chain amino acids.
Maximizing its effects: consume twenty grams of whey protein powder 30 minutes prior to your working out and consume forty grams within 60 minutes right after workout. In addition, take 20 to 40 grams of whey immediately upon waking each morning to start your muscle growth. Your best option is to choose a whey powder which contains whey protein hydrolysates or whey protein isolate.
2. Casein Protein Powder
Reason to make it in the list: casein always played an important role for bodybuilding due to its relatively slow digestion pace. In this regards, casein is very ideal as a pre-bedtime snack since it prevents catabolism while you sleep. Furthermore, casein also will make you feel less full, which makes it a great snack for those individuals who want to pack on muscle mass growth.
Maximizing its effects: choose a casein protein which has micellar casein and take 20 to 40 grams just before going to bed at night. After doing workouts, consume 10 to 20 grams of casein blend into your whey protein as well as take 20 to 40 grams of casein in your protein shakes between meals.
Top Supplements for Muscle Growth
Reason to make it in the list: creatine is made from 3 amino acids: arginine, glycine and methionine. Creatine works in a number of ways. First, it can increase the quantity of energy in your muscles which is needed to perform reps in the gym. The more fast energy is available, the more reps you could do, permitting you to get bigger and stronger muscle in the long run.
Maximizing its effects: consume 2 to 5 grams of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate right before doing workouts. Then take another 2 to 5 grams creatine with your post training shake, so creatine will be rapidly consumed up by muscle cells and the boost in IGF-1 levels will help prompt further muscle growth.
4. Branched-Chain Amino Acids (BCAAs)
Reason to make it in the list: branched-chain amino acids points to leucine, isoleucine and valine. These are the most important amino acids for repairing and growing muscle tissue. Moreover, leucine is the most crucial of the 3, as it could stimulate muscle protein synthesis on its own.
BCAAs work to provide a alot of benefits including muscle mass growth, increased energy during trainings, the blunting of cortisol (a catabolic hormone which inhibits testosterone and increases muscle breakdown) as well as decreased delayed-onset muscle soreness.
Maximizing its effects: consume 5 to 10 grams of BCAAs with your breakfast, as well as in your pre- and post training shakes. Take only the BCAA products which provide leucine at a ratio of 2:1 each dose of isoleucine and valine for the most benefits.
Reason to make it in the list: research found that when muscles have higher levels of carnosine, they have more strength and endurance. Carnosine can increase the muscle fibers’ capability to contract with more force longer without any fatiguing. Furthermore, a recent study found that individuals who consumed beta-alanine with creatine gained more muscle mass and lost more bodyfat rather than individuals who consumed only creatine.
Maximizing its effects: consume 1 to 2 grams of beta-alanine or carnosine right before and after trainings in addition to your protein shakes and creatine. On non-training days, consume two grams of beta-alanine or carnosine with your breakfast, along with creatine.
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Building Muscle :: Men’s Health
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