To build the muscle, it is not sufficient if the person is working hard in the gym.
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Along with the physical efforts, nutrition also plays important role in muscle growth. The supplements for muscle building will improve the normal diet you are taking and offer the body with significant nutrients that are essential for the body. The designing of the products that are prepared for the muscle building is done to achieve certain goals.
Muscle building can improve the growth of lean muscle tissue, increase the synthesis of protein, decreases the risk of catabolism, maintaining the proper recovery from heavy training sessions, enhance the energy levels at the time of working out, encourage the person’s focus at the time of working out, augment the optimum blood flow to the muscle tissue that is working and decrease the fatigue such that the person can push more reps.
Muscle can be built by taking in right food and by lifting weights appropriately. In order to make the growth potential maximum, people should opt for taking supplements. With the increase in popularity for body building and due to the extreme health benefits achieved from the working out protocol, the best muscle building supplements are found to be essential for almost every bodybuilder.
Six Best Muscle Building Supplements.
Whey Protein Powder
Whey is the most popular and one of the best mass gain supplements as it is observed to be highly involved in triggering protein synthesis. Whey is the protein available in milk and it is known to have branched chain amino acids. Whey is considered as best as it is found to get digested very fast and reaches the muscle rapidly so that muscle is built-up very easily. Whey also consists of peptides that enhance the blood flow to the muscles.
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Hence, it is recommended by many trainers to consume whey protein just after training sessions.
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The positive impact of whey protein on muscle growth is observed when 20 grams of whey protein is taken half an hour before the training session and 40 grams one hour after the training session. The muscle growth can be triggered by taking 20 to 40 grams of whey protein every day in the morning.
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The user has to take care that the whey protein powder must consist of whey protein hydrolysates or whey protein isolate.
Casein Protein Powder
Casein is considered as pre-bed time snack and it is always observed as being next to whey due to its slow rate of digestion. If it is taken just before going to bed, it avoids catabolism during the sleep and gets digested slowly and gradually.
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As casein intake will not make the person stomach to feel full, it is taken as a great snack by the people who desire to build their muscle.
If casein is taken after any work out then it will enhance the muscle protein synthesis similar to the whey effect.About 20 to 40 grams of micellar casein powder is taken just prior to going to bed.
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After the training sessions, 10 to 20 grams of casein is added to the whey protein.
Creatine
Creatine is made up of three amino acids known as methionine, glycine and arginine. The scientific studies have revealed that those who have taken Creatine will be able to build more than ten pounds of body weight and develop muscle strength. Creatine is known to enhance the fast energy present in the muscle which allows the person to perform more reps with the available weight and grow stronger. More water is drawn into the muscle with the help of creatine which increases long term growth of the muscle cell.
Creatine is also found to be increasing the insulin like growth factor-1 levels of the muscle which is significant for the growth stimulation.The various forms of creatine that can be consumed are creatine monohydrate, creatine ethyl ester, creatine malate, and creatine alpha Ketoglutarate. Nearly 2grams to 5grams of the above forms of creatine can be taken along with the protein shake just before starting the training session. This step will enable the muscles to keep store of sufficient creatine that can help the muscles to gain much energy to carry out more reps.
Also Read
Bodybuilding Meal Plan
How To Lose Abdominal Fat
Diet For Bodybuilding Cuts
Branched Chain Aino Acids
The most important amino acids that are essential for the build-up and repair of the muscle tissue are Valine, Leucine and Isoleucine. Leucine is observed more powerful out of the three and it can trigger the protein synthesis of the muscle.
But, it is suggested that these amino acids have to be taken together to provide large benefits such as muscle growth, blunting of cortisol, reduced delayed-onset of muscle soreness and energy enhancement while doing exercises.Consuming 5grams to 10 grams of branched chain amino acids along with the breakfast will give good results. Taking them before and after the workouts is also reported to be better.
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Beta Alanine Or Carnosine
The amino acid beta-alanine in combination with another amino acid called histidine generates carnosine. The scientific research has revealed that muscles that have more levels of carnosine are able to have more strength and tolerating capacity. Carnosine allows the muscle fibers to contract with higher force without any fatigue.
The people who consumed beta-alanine along with creatine have increased their muscle mass heavily and lost their body fat compared to the people who consumed only creatine.Taking 1gram to 2grams of beta-alanine or carnosine just before and after the training sessions might give better results.
Nitric Oxide Boosters
Nitric oxide is known to be carrying out many functions in the body. One of them is dilation of blood vessels. The dilation of blood vessels will make the vessels to allow the faster blood flow to the muscles in order to deliver more oxygen, anabolic hormones, water and nutrients to them.
Hence, the person will gain more energy to perform exercise and the muscle will recover very fast after the training session.Nearly 3grams to 5grams of NO boosters like L-arginine, arginine ethyl ester, arginine alpha Ketoglutarate and arginine malate can be consumed.
