If you exercise regularly, you will want to ensure that you get the most from all of your hard work.
One of the most important benefits that exercise provides is gaining strength and muscle. When you have healthy amounts of muscles it makes it possible for you to perform at your very best in daily life as well as while you are exercising.
Three major criteria need to be met to gain the maximum amount of muscle: an exercise program that challenges your muscles, consuming more protein that is broken down by your body, and consuming more calories than are burned.
Although you can possibly meet all three criteria without using dietary supplements, there are certain supplements that can help you achieve your goals.
The following 5 supplements can help you increase your muscle mass when combined with a good exercise program.
This is actually a molecule that is produced inside your body naturally. Creatine provides your muscles as well as other tissues with energy.
However, if it is taken in the form of a dietary supplement it can help to increase the creatine content of your muscles by more than 40% more than your normal level.
That affects your exercise performance and muscle cells to promote the gain of muscle. There is a significant amount of research that has shown that muscle strength is improved by creatine.
If you want to gain muscle, that is excellent news. When you have greater strength, it helps you to perform even better while you are exercising, which over time can result in larger muscle mass increases.
Creatine also can increase your muscle cells’ water content. That can cause slight swelling of the muscles cells and product signals for the growth of muscle.
The supplement can also increase hormone levels like IGF-1 that are involved in the growth of muscle.
There is also some research that indicates that creatine can reduce the amount of breakdown of the proteins inside of your muscles.
Many researchers have studied exercise and creatine supplements, and one thing overall is clear – creating can help to increase muscle mass.
Creative has an outstanding safety profile and has been studied extensively.
2. Protein Supplements
To gain muscle, it is critical to get enough protein.
To gain muscle, you specifically need to consume a higher amount of protein than what is broken down naturally by your body.
Although it is possible to get all of the protein that your body needs from just eating foods that are rich in protein, many people struggle with this.
If you are one of those people, you may want to take a protein supplement.
Many protein supplements are available. Among the most popular of these are soy, casein, and whey protein. Other protein supplements are available that contain protein that is isolated from chicken, beef, eggs or other various sources.
There are many people who want to know how much protein they should eat on a daily basis. If you are an active person attempting to gain muscle then the best might be 0.5 to 0.9 grams of protein per pound of body weight.
3. Weight Gainers
These are supplements that have been conveniently designed to help you get more protein and calories. Typically, they are used by people who struggle with gaining muscle.
There are some individuals who find it difficult to gain muscle, even when they lift weighs and consume high amounts of calories.
The calorie content in weight gainer supplements can vary. However, they often contain more than 1,000 calories per serving.
Since protein is so important for building muscle, many people assume the calories are from protein. However, actually, most of the calories in weight gainers come from carbs.
These high-calorie supplements often contain 20-60 grams of protein and 75-300 grams of carbs per serving.
Although the products can help you be able to consume higher amounts of calories, it is very important for you to realize that weight gainer supplements do not have anything magical about them.
It was shown in research on physically inactive adults that increasing calories drastically can increase lean mass-like muscle as long as enough protein is consumed.
Weight gainers overall are only recommended for those who struggle to eat enough food and it is easier to consume a weight gainer shake than it is eating more real food instead.
This is an amino acid that might help to increase exercise performance and reduces fatigue.
Beta-alanine might also help to increase muscle mass when you follow an exercise program.
It was shown in one study that taking beta-alanine that the rate of 4 grams a day for eight weeks helped to increase more lean body mass compared to taking a placebo in college football players and wrestlers.
Another study reported that combining a beta-alanine supplement with a high-intensity interval training program for six weeks increased leady body mass by around 1 pound more than the placebo did.
Although additional research on muscle gain and beta-alanine is needed, the supplement might help to support the gain of muscle when it is combined with following a good exercise program.
The molecule Beta-hydroxy beta-methylbutyrate (HMB) is produced whenever the amino acid leucine is processed by your body.
HMB causes some of the beneficial effects of leucine and protein in the diet.
It can be especially important to reduce protein breakdown inside the muscles.
Although your body produces HMB naturally, when it is taken as a supplement it allows for a higher level to be used and that can benefit your muscles.
There were several studies conducted on adults who were previously untrained that showed that taking 3-6 grams of HMB a day help to improve the lean body mass gains coming from weight training.
HMB is the most effective for individuals who are just starting to exercise or who want to increase their workout intensity.