With a plethora of supplements for muscle-building available online, it gets hard to separate the ones that work from bogus ones. The right supplements can help you build muscle faster and increase your strength and energy while reducing the recovery time.
How to identify which ones are authentic muscle gain supplements? Depending on the factors such as reviews, price, ingredients, and effectiveness. We have compiled a guide to the most effective bodybuilding supplements.
- Creatine
- Protein supplements
- Weight gainers
- Beta-alanine
- Branched-chain amino acids
- Beta-hydroxy beta-methyl butyrate
What are bodybuilding supplements?
Bodybuilding (muscle-building) supplements are dietary supplements that help aid in muscle mass, strength and reduce recovery time.
The benefits of these supplements can be maximized if paired with adequate training and a healthy diet.
Bodybuilders that are preparing for a contest primarily focus on resistance training, cardiovascular training, and nutrition, however, supplements can be used to augment preparation further.
Why Nutrition Matters for Muscle Growth
Nutrition is paramount for muscle growth as it supplies the body with essential components and energy vital for the development and maintenance of muscle tissue. Protein intake is crucial, as it furnishes amino acids necessary for muscle protein synthesis, the foundation of muscle growth. Consuming a surplus of calories is essential to provide the extra energy needed for muscle building, but it must be balanced to prevent excessive fat gain.
Carbohydrates are indispensable for fueling workouts and restoring muscle glycogen stores after exercise. Healthy fats support hormone production, including those critical for muscle growth, like testosterone and growth hormone. Micronutrients like calcium, magnesium, potassium, and vitamins are indispensable for proper muscle function and overall health.
Hydration is crucial for nutrient transport and temperature regulation during exercise. Proper nutrient timing and meal composition, especially around workouts, can optimize muscle recovery and growth. Consistency in nutrition is key for sustained muscle development.
Top Tips for Successful Muscle Gain
- Eat more
- Train heavy
- Take a pre-workout supplement
- Go hard with your workout
- Sleep at least 6 hours
7 Muscle Building Supplements that Actually Work
1. Creatine
Creatine is one of the body’s natural sources of energy that’s responsible for muscle contraction. Our body sources creatine from a carnivorous diet and about half of it is produced in the kidney, and liver and then delivered to skeletal muscles for use.
It is also found in our common dietary foods such as milk, red meat, and seafood. Normally with a diet like that, you consume up to two grams/day of creatine, vegetarians may have a lower amount of creatine in their bodies.
While the body produces creatine naturally, for professional athletes and bodybuilders creatine supplements aid in their workout routine and improve workout recovery time.
It is the most ergogenic and safe supplement available and has no adverse effects or changes in kidney and liver functions. Numerous studies have suggested that it significantly increases muscle size and strength when it is added to the strength training program. (1)
Creatine creates energy that is referred to as a ‘quick burst’ that increases strength and aids in performance. Research has shown that taking creatine supplements may also aid in
- Improving exercise performance
- Recovery after an intense workout
- preventing/reducing the severity of an injury
- Tolerating heavy training loads for athletes and bodybuilders
- Increasing fat-free muscle mass during training
Vegetarians have lower intramuscular creatine storage, and due to their diet creatine supplements may show greater gains for them. However, it may take longer to build up levels in the muscles.
Several studies have shown that people who use creatine supplements experience less cramping, muscle tightness, heat illness/dehydration, and muscle strains compared to those who do not take the supplements.
Research has also shown that creatine may aid in neurodegenerative diseases (Parkinson’s) and be neuroprotective in aging and brain injury. (2)
2. Protein supplements
Protein consists of the three primary macronutrients that our bodies require to survive. Protein can be found in a lot of everyday food we eat like vegetables, but unlike other macro and micronutrients, our body cannot store it, so we have to replenish it through foods or supplement intake consistently.
Protein supplements are a staple for bodybuilders and these supplements are available in plant-based drinks and powders making them accessible to people with diet restrictions.
Bodybuilders/athletes who exercise regularly require more dietary protein than sedentary individuals.
A study has shown the benefits of protein supplements that include (3)
- Protein intake by physically active individuals is safe and aids in improving training adaptions for exercise training
- When combined with a well-balanced and nutrient-dense diet, protein intakes are not detrimental to bone metabolism and kidney function in active individuals
- Supplement protein ensures adequate and quality protein replenishment for athletes and bodybuilders.
- Essential for proper recovery of immune function and growth and maintenance of lean body mass
- Improves exercise performance
An easy way to increase protein intake is through protein shakes or smoothies that help you get at least 25 grams of protein per serving. However, there are several protein supplements with unique potential benefits such as
- Whey concentrate: is amongst the popular forms of protein powder and is easy to find, it mixes well and gets absorbed quickly, and has between 70-80 percent protein. Can be used before or after workouts or as a snack between meals.
- Whey isolates: it has little to no carbs or fats and usually contains around 85% protein, it absorbs quickly and is good after a workout. It is also low in calories.
- Whey hydrolysate: is a supplement that is partially broken down before you consume it and is quickly absorbed by the body, and it immediately starts rebuilding the damaged tissues.
- Casein: Is known as the night-time protein drink as your body absorbs it slower than whey. It takes around 3-4 hours for it to absorb completely compared to whey which takes 20 minutes.
If you are following a low-carb lifestyle, there are plenty of low-carb protein powders available to support your dietary preferences.
3. Branched-chain amino acids
Branched-chain amino acids (BCAAs) consist of nine out of the twenty most essential nutrients that include isoleucine, leucine, and valine.
They can be found in our regular foods such as
- Dairy, whey, and soy
- Corn
- Poultry, beef, and fish
- Baked beans and lima beans
- Chickpeas
- Lentils
- Whole wheat
- Brown rice
- Nuts
- Pumpkin seeds
BCAAs stimulate the building of proteins in muscles and reduce muscle breakdown.
They are used for reduced brain function in people that have advanced liver diseases and movement disorders that are often caused by antipsychotic drugs. They are also used to improve athletic performances, reduce muscle breakdown, and prevent fatigue
Studies have also suggested the beneficial effects of BCAAs in the therapy of chronic renal failures. It has also been found that alterations in BCAA metabolite have been a common denominator for several diseases. (5)
Some other benefits of BCAA are
- It increases muscle growth
- Reduces muscle soreness
- Helps reduce exercise fatigue
- Prevents muscle breakdown
- Beneficial for people with liver disease
BCAA may be beneficial for people with liver diseases and protect against liver cancer. Supplements can be taken as per the recommended doses by your primary health physician.
4. Beta-hydroxy Beta-Methyl Butyrate
Beta-hydroxy beta-methyl butyrate (HMB) is an essential metabolite of an amino acid leucine that reportedly has anabolic effects (increase muscle mass and decrease fat) on protein metabolism. (7)
It aids in muscle building and increases physical activity. Beta-hydroxy beta-methyl butyrate has two primary uses
- Medical supplementation
- Performance enhancement
Over the years, several clinical trials have been run on various populations and medical conditions, specifically in those that are trying to preserve lean body mass in muscle-burning conditions.
It is also utilized as a dietary supplement for the enhancement of strength and lean body mass in resistance training.
Natural supplementation of Beta-hydroxy beta-methyl butyrate can be done through the intake of
- Asparagus
- Avocado
- Grapefruit
- Catfish
- Cauliflower
Regular Supplements can be found online as they are made available by several pharmaceutical laboratories.
5. Testosterone Boosters
Testosterone booster supplements have been shown to support healthy testosterone levels because the ingredients they are formulated with include a blend of herbal extracts and specific nutrients that promote hormone balance.
Testosterone plays a vital role in
- Muscle mass and bones
- Pubic and facial hair
- Development of deeper voices
- Sex drive
- Verbal memory and cognitive skills
Elevated levels of testosterone in the body have been shown to increase the growth of body muscles and contribute to better activation of the nervous system that results in more power and strength along with better mood and several other benefits. (8)
6. Glutamine
Glutamine is an amino acid that is found abundant in your body. It’s made in the muscles and is transferred by blood into different organ systems.
It is the building block for making proteins in your body and making other amino acids and glucose. Glutamine supplements can be helpful for functions of the immune system and gut, as well as other processes, and in times of stress, the body uses more glutamine.
Studies have shown that it also improves muscle mass and strength and combining glutamine with carbs can help reduce blood markers of fatigue during two hours of vigorous running. (9)
7. Carnitine
Carnitine is found in nearly all the cells of the body and is derived from an amino acid. It is a generic term for several compounds that include acetyl-L-carnitine, L-carnitine, and propionyl-L-carnitine. (10)
There have been studies conducted in older adults that have suggested that intake of L-carnitine can lead to increased muscles mass accompanied by a decreased body weight and reduction in physical and mental fatigue.. (11)
Before committing to any body-building supplements consult with your physician to better understand which supplement is best suited for your body and can give the maximum benefits.
Conclusion
Choosing the best supplements for muscle growth is vital as consuming the right supplement can affect your muscle gain. In this blog we have seen the best body building supplements that actually work. Make sure you time your supplements correctly as they have different benefits when it comes to muscle gain.
Supplements like creatine, protein powder and amino acid supplements are some of the best supplements for muscle building. If you are a professional athlete or a fitness enthusiast who wants to put on some muscle, then these supplements should be top of your list. Always consult your trainer before you start to consume any supplement.
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For bodybuilders and fitness enthusiasts, Fast&Up’s blog post on muscle gain supplements offers insightful information. Personal Training Vancouver The essay goes through many kinds of supplements, their advantages, and how they perform best in conjunction with a healthy diet and rigorous exercise.
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