In order to achieve pumped up muscles and a perfectly toned body, an individual must keep a number of factors in mind. The most important factors that help in building muscle mass are a vigorous exercise regime, a balanced and nutritious diet along with the consumption of those supplements which will help you to build muscles in an effective manner.
These supplements help to maximize the building potential of your muscles. However, just taking any supplement will not help as you should know the best and the right supplements for your body. You can choose from these supplements and give a great boost to your muscle building ability.
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6 Supplements For Building Muscle
Whey Protein Powder
Whey protein powder is one of the best supplements when it comes to building muscle mass because it is quite effective in helping protein synthesis in taking place. Being found in milk, it gets digested very rapidly, boosts the blood circulation in the body with the help of peptides and reaches your muscles.This is the reason why it helps our muscles to start building up rapidly. Around 20 grams should be consumed before the workout while 30 grams should be consumed right after the workout.
Creatine
Another commonly used supplement is Creatine which is quite useful in building muscle mass in a rapid manner. Creatine is helpful in fast increase of energy in the muscles which are solely responsible for the increased repetitions that you make during a workout.It also supplies the muscle cells with more and more water so that they can grow and build quickly. 4 to 5 grams of creatine should be consumed just before you start working out.
Branched-Chain Amino Acids (BCAAs)
These amino acids consist of leucine, valine and isoleucine which happen to be the most essential amino acids in our body. They are extensively used for building muscle tissue and also repairing damaged tissues.They promote muscle synthesis and help in increased energy and building of muscle. One of the greatest benefits of this amino acid is that they help to decrease muscle fatigue and soreness.
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The recommended daily dose is 5 to 8 grams of these amino acids before and after workout.
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Carnosine
Carnosine or Beta Alanine provides our muscles with a lot of endurance and training. If you consume carnosine supplements regularly, the fibers in your muscles are able to contract with a lot more force without getting fatigued.This helps you to build muscles at a faster rate. It also helps an individual to lose body fat quickly. Consume 2 grams of this amino acid before and after your workouts for best results.
Nitric Oxide Boosters
The most useful property of nitric oxide is that dilates our blood vessels so that there is an increased flow of blood to the muscles.This helps more nutrients, oxygen, hormones and water to enter the muscles and help them to grow. A total of 5 to 6 grams of this booster should be consumed in the entire day.
ZMA
The combination of Zinc, Magnesium aspartate and Vitamin B6 is known as ZMA. This combination helps you to maintain and boost your hormone levels and regular consumption lead to a sound sleep which is very essential for recovery.ZM boosts the level of testosterone which can prove to be quite helpful in building muscle mass. It should be consumed an hour before bedtime for best results.
