Even if you lift heavy, do squats, bench-pressing, and curls, it is almost impossible to gain muscle without consuming the right nutrients. Your body needs specific amino acids and macronutrients to repair and build new muscles. Moreover, certain molecules can help enhance your endurance while lowering muscle fatigue.
Several supplements can help you build muscle, but some have a negligible effect. However, this article explores the products that can help you achieve your muscle-building goals faster.
The following are the best muscle building stacks in the market.
Creatine is undoubtedly one of the must-have supplements if you want to gain muscle mass. Multiple clinical studies show that it can enhance lean body mass, increase strength, improve energy size, and make your muscles bigger. It works by stimulating the synthesis of ATP, which gives you the energy needed to exercise.
Although research indicates that creatine can help you lose fat, the results vary with every individual. For the best results, combine this supplement with resistance training. Also, it would be best if you took it after the workout rather than before training.
Branched-Chain Amino Acids (BCAAs)
BCAAs help you build muscle indirectly by speeding up recovery and reducing muscle damage after strength training. This means that you can resume your training sooner.
A standard BCAA supplement contains three essential amino acids, leucine, isoleucine, and valine. These three work together to give you more energy during training, reduce post-workout soreness, and enhance muscle growth over time. More importantly, they inhibit the production of cortisol, a hormone that degrades your muscles. For optimal results, purchase a BCAA supplement with 67% leucine and equal parts of the other two amino acids.
Fish oil is beneficial to your overall wellbeing because it helps in reducing inflammation. When training, less inflammation improves your muscle recovery. Furthermore, fish oil contains omega-3 fatty acids that help in bulking up your muscles. Ideally, it would be best to consume at least a gram of fish oil daily after exercise.
Whey and Casein
Whey is by far the most popular muscle-building supplement, and rightly so. It has a higher concentration of leucine than BCAAs, meaning that it is more effective at stimulating muscle protein synthesis.
While whey is effective on its own, it works best when mixed with casein. Whey is digested fast and starts building your muscles shortly after ingestion. Conversely, casein is digested slowly, meaning that it takes longer to notice its effects. The ideal frequency for consuming this supplement is 20 grams every three hours.
Carnosine is effective at fighting muscle fatigue because it prevents the buildup of lactic acid. However, the supply of this crucial substance is limited to the pool of its root enzymes, beta-alanine, and I-histidine. By taking beta-alanine supplements, you can replenish your carnosine levels.
Additionally, beta-alanine improves your performance and endurance during high-intensity exercises like weight lifting, enabling you to work harder. The supplement also enhances muscle fiber synthesis and improves lean muscle mass development. It works best when combined with creatine.
If there is a hormone that is crucial for mass gaining, it is testosterone. This is because it improves strength, muscle mass, and leanness.
Gaining mass can be a challenge. It is a painstaking process that requires effort, determination, and an adequate supply of nutrients.
If you observe a strict workout regime and eat the right diet but still can’t gain muscle, you might want to consider taking supplements. The options mentioned above are an excellent starting point. Like other medications, it is advisable to consult a medical professional before you start taking these supplements.