Fitness and strength are great aspects of a healthy body, but if you are like me then you want to see those hours in the gym in the form of bigger and more defined muscles.
The principles of gaining muscles are based on the tripod idea of bulking up by eating more calories than what you can burn, eating a lot more protein that you break down and increasing your weights each time you train. Now, if you do all three of those then you do not need to take any supplements. Supplements, however, are an easier way to get that gym body.
To make it easier for you, the six best gym supplements are listed below.
Naturally produced in our bodies, creatine is molecule that provides our muscles and other tissues energy. Nevertheless, we can increase our own creatine levels by 40%, by taking dietary supplements.
The creatine supplements will influence your muscle cells and improve your exercise performance, thereby enhancing muscle gain and muscle strength. In fact, the more muscles strength you have you will be able to push yourself even harder and thereby enlarging your muscle mass faster.
Another thing that creatine does is to increase the water content in the muscle cells. This action allows the muscles to appear bigger.
Still, creatine increases the muscle growth hormone IGF-1. Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth. Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1. Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles.
If you are looking for a supplement to help you gain muscle, consider creatine first.
2 Protein supplements
Getting enough protein is critical for gaining muscle. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes. While it is possible to get all the protein you need from protein-rich foods, some people struggle to do so. If this sounds like you, you may want to consider taking a protein supplement.
There are many 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 sources.
3 Weight gainers
Weight gainers are supplements scientifically designed to add more calories and protein to your daily diet. Weight gainers are very useful for people that are struggling to gain muscle, even if they eat a lot of calories and lifting weights.
This supplement is also useful for people that are on a low carb diet, as you need carbs to build muscles not just protein. In fact, these supplements can contain around 75–300 grams of carbs and 20–60 grams of protein per serving.
While these products can assistant you get more calories in your diet, it is still vitally important to grasp that they are not a magical instrument. Weight gainers are merely for those that struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.
The amino acid, beta-alanine, decreases fatigue and may rise exercise performance. As well, beta-alanine may help growth muscle mass, if you are following an exercise program.
5 Branched-Chain Amino Acids
Branched-chain amino acids comprises three individual amino acids, namely leucine, isoleucine and valine. These amino acids are found in most protein sources, mostly animal proteins such as meat, poultry, eggs, dairy and fish.
When it comes to muscle development, branched-chain amino acids are very important and they make up to around 14% of the amino acids in your muscles.
Just one thing, these forms of supplements will only benefit you for you are not eating enough high-quality protein in your diet.
6 Beta-hydroxy beta-methylbutyrate
Beta-hydroxy beta-methylbutyrate is a molecule that is created when your body processes the amino acid leucine. This is accountable for several of the beneficial effects of protein and leucine in the diet. It may be particularly significant for decreasing the breakdown of muscle proteins. You can add beta-hydroxy beta-methylbutyrate by taking supplement and it will help build muscles, particularly if you are weight training and want to see results. More so, this product is effective for those that are starting out or those that are increasing their intensity of their training sessions.
If your diet and exercise program is poor, do not expect too much from these supplements. To build your muscles you need to train hard, follow the correct technique eat correctly. Then, if you use supplements, they can add muscle gain.