The routine for muscle mass growth sounds less complicated: eat more protein, lift heavier weights and train three times a week. Believe it or not, it’s not as easy as it seems. In fact, it will take you months before you see your cuts.
This is where muscle building supplements comes in. They can help you build muscle at a faster rate, so you could see improvement after just a few weeks. The challenge now is looking for the best muscle building supplement in the market.
No need to look further. Here are 15 of the best muscle building supplements available, so you can find out which one does a good job in enhancing your own muscle growth
1. Whey Protein Powder: One of the Best Muscle Building Supplements in Town
You might be wondering: what is the best muscle building supplement on the market
? While there are many products available, one thing is for sure: whey will make it on the list.
Whey is a milk protein that comes with high level of branched-chain amino acids or BCAAs and works hard for protein synthesis. It is also capable of digesting fats fast in order to build muscles. Consequently, whey has peptides or small proteins that increase blood flow to your muscles.
Make sure to take 20 grams of whey protein powder 30 minutes before workout and 40 grams of it within an hour after exercise. Even on rest days, taking 20 to 40 grams every morning could already kick start muscle mass
2. Creatine: Build Your Muscles with a Crowd Favorite
This is another favorite among bodybuilders
Creatine is a naturally occurring substance within your muscle cells, just around the skeletal muscle tissue. It is also made of three amino acids that could help do the following:
- Increase the amount of fast energy in your muscles to help you perform reps during strength training.
- Draw more water in your muscle cells to increase long term growth of muscles.
- Boost your insulin levels in your muscles such as IGF-1, which are critical in stimulating growth.
To enjoy its benefits, make sure you take two to five grams of creatine together with your protein shake before and after workout. It helps produce the necessary energy needed to perform reps and at the same time, boosts IGF-1 levels in your body to stimulate muscle growth after workouts.
3. Say Hello to Muscle Mass Growth:Using Branched-Chain Amino Acids
You know that amino acids are important to help you build and repair muscles. Perhaps, this is the reason why bodybuilders stock on protein.
First, what are branched-chain amino acids?
Branched-chain amino acids or BCAAs are made of valine, leucineand isoleucine. These are the most important amino acids that help repair and build your muscle tissues. Leucine, in particular, stimulates muscle protein synthesis on its own.
Aside from this, BCAAs can:
- Increase your energy during workouts.
- Stimulate muscle growth.
- Reduce cortisol, a hormone that encourages muscle breakdown.
- Decrease your delayed-onset muscle soreness.
To enjoy the benefits of this serious contender and the product voted the best muscle building supplement in 2015, take five to 10 grams of BCAAs every morning together with your protein shake.
Last tip: when buying BCAAs, look for products that provide leucine with a ration of 2:1 per dose of valine and isoleucine.
4. Casein Protein Powder: Another Type of Whey Powder That Deserves the Spotlight
Aside from whey, here is another type of milk protein that you should consider when it comes to muscle building: casein.
Casein may have slow digestion rate, which is why it doesn’t have the spotlight most of the time. Still, it prevents catabolism while you sleep by emptying slowly and steadily, thereby making it a good pre-bedtime snack. It also makes you feel less full, making it an effective snack in case you are after muscle mass gain.
Before you take casein protein, make sure it contains micellar casein
, or the slowest-digesting casein. Take 20 to 40 grams before going to bed and 10 to 20 grams after you workout. You can also mix up to 40 grams of casein in your protein shake.
This is just the beginning. There are more bodybuilding supplements you should know, so make sure you read until the end.
5. Beta-Alanine or Carnosine for Muscle Building
Did you know that your body has naturally occurring amino acids, which you got from eating protein? One of these is beta-alanine. When combined with histidine, another amino acid, it forms into carnosine.
What do these amino acids do?
When your body has high levels of carnosine, you have more strength and endurance. At the same time, carnosine increases your muscle fiber’s ability to contract with more force, thereby reducing the possibility of fatigue.
This doesn’t mean beta-alanine has no role in your best muscle building supplement stack. Athletes and bodybuilders who took this type of supplement showed an increase in strength and power. When taken together with creatine, it could even help you lose more body fat and gain more muscle mass, thereby speeding up muscle growth.
Make sure you take one to two grams of beta-alanine or carnosine before and after every workout. You could even take it together with your protein shake. In case you’re wondering, your body will benefit a lot from this even when you are not training, so make sure you get your daily dose along with creatine.
6. Glutamine: Another Favorite Amino Acid that Helps Develop Your Cuts
Don’t be fooled. Even if there is “gluta” in its name, it doesn’t necessarily follow that this amino acid is all about whitening your skin. In fact, glutamine is a favorite among bodybuilders because it is among the bountiful aminos found in your body.
Consequently, it provided the following benefits during muscle building:
- Increases the levels of leucine in your muscle fibers, thereby aiding in muscle growth.
- Decreases the possibility of muscle breakdown.
- Boosts your immune system to prevent you from missing workouts or getting sick.
- Reduces your muscle fatigue.
Aside from the mentioned benefits, glutamine boosts your growth hormone levels, which are essential in building your muscles. On the other hand, if you want to boost your growth hormones, you can try GenF20 Plus
. It is the number one HGH releaser in the market that ensures increased HGH levels by 28 percent after three months
7. Boost Blood Flow and Say Hello to Muscles with Nitric Oxide Boosters
Perhaps, you encountered “nitric oxide” for your man down there. After all, nitric oxide or NO is a type of molecule that facilitates proper blood flow in important areas in your body.
What does NO and blood flow had to do with muscle mass growth?
Nitric oxide dilates your blood vessels and paves the way to better blood flow to your muscles. This leads to enhanced delivery of nutrients, oxygen, water and anabolic hormones that gives you more energy during your workouts. It also enhances muscle pump and helps you in the muscle recovery and growth.
How to Enjoy Nitric Oxide Benefits
Take a nitric oxide booster
that provides three to five grams of arginine. NO boosters with ingredients like citrulline and American ginseng could also help in converting arginine into nitric oxide. Make sure you take one dose each during the foll
owing times, thereby supplementing your intake of creatine:
- Before you eat breakfast in the morning.
- Approximately 30 to 60 minutes before training.
- After training sessions.
- At least 30 to 60 minutes before your bedtime.
8. Enhance Muscle Growth by Taking Carnitine
Here’s a simple task for you: check weight loss drinks in the supermarket and look for a common ingredient. If you’ll notice, most of these drinks contain carnitine, a popular fat-loss supplement.
How can it help you build muscles if the primary purpose of carnitine is to help you lose weight?
Despite its popularity as a fat-loss tool, carnitine is also excellent in enhancing muscle growth. It also increases blood flow to your muscles and boosts your testosterone levels and amount of T receptors inside your muscle cells especially after a workout. Consequently, carnitine increases IGF-1 levels in your body, which aids in muscle building.
Who says carnitine is only for weight loss
goals? This is the reason why it has been among the best muscle building supplement since 2014.
9. Fish Oil: More Than Just a Muscle Booster
Surprised? Don’t be. It turns out that fish oil is one of the supplements you could feed your body. Aside from helping you build muscles, it is one of those products that also take care of your health.
Fish oil is rich in omega-3 fatty acids, which keeps your heart healthy and promote overall health. In muscle building point of view, fish oils has antioxidant and anti-inflammatory properties that could facilitate healing.
Keep in mind that when you train, it could cause microscopic tears in your muscle fibers and could lead to inflammation and muscle damage. Fish oil could help you in the post-exercise recovery process by reducing muscle soreness.
Here’s an added benefit: fish oil works best when combined with BCAAs and carbs. It increases protein synthesis rate and lead to greater muscle mass gains, making it among the best muscle building stack in the market.
10. Citrulline Malate: An Anti-Fatigue Bodybuilding Supplement Every Builder Should Have
Building muscles is not easy. Despite the gains, you will always encounter pain and muscle fatigue after every workout. This is where citrulline malate comes in.
Originally marketed as an anti-fatigue pill, citrulline malate also comes with performance-boosting effects. This supplement is a combination of L-citrulline and malate, which increases not only your athletic performance rate during training, but also speeds up the recovery procedure.
A recent study
also showed that taking eight grams of citrulline malate could reduce muscle soreness within 24 to 48 hours after exercise. It also increases the number of lower body repetitions and improves your performance when doing resistance training exercises.
You know what to do. After a workout, make sure you take this supplement, so you won’t have to worry about pain and soreness during your rest days.
Do you still have room for more information? There are a few best muscle building supplements you should know so stick around until the end. Plus, find out the pros and cons of taking muscle builder supplements, which you will learn towards the end of the article.
11. Build Muscles by Combining Three Essential Nutrients
If you want to get the best of all worlds, at least when it comes to muscle growth, then you should consider this: ZMA.
Experts realized that many bodybuilders are deficient in certain minerals that are crucial in maintaining hormone levels; hence, they came up with ZMA, which is a combination of zinc, magnesium aspartate and vitamin
Coupled with intense training, ZMA can increase your testosterone and IGF-1 levels, hormones that are essential in your muscle building journey and make huge impact on muscle mass gain. Make sure you will take this kind of supplement on an empty stomach and at least an hour before your bedtime for better sleep and optimal recovery.
12. Caffeine: Helping You Build Muscles One Cup at a Time
Are you a coffee lover? Then this one is for you. It turns out that caffeine is among the widely used stimulants in the world, which could also benefit your body during strength training.
How exactly does caffeine help in muscle building?
Caffeine is an effective ergogenic aid to help you during endurance exercises and high-intensity activities. It also helps you during resistance training, decreases fatigue, and reduces your lower perception of effort. A study
published in the European Journal of Applied Physiology showed that taking caffeine before resistance training could improve your total number of reps done.
In case you need a little pick-me-upper before going to the gym or lifting weights, caffeine could come to the rescue and pump up your mornings. It blocks the brain chemicals associated with sleep, opens up your airways and increases blood flow – all needed by your body to build muscles.
Here’s the thing: caffeine plays limited role when it comes to strength performance. It keeps you up and about during training, but if you are looking for a tool to help you boost your strength, then consider going through this list since caffeine cannot help you when it comes to this department.
Stick to 150 to 300 milligrams of caffeine and take it 30 to 60 minutes before your scheduled workout.
13. Beta-Ecdysterone: Often Unheard but Effective Tool for Muscle Mass Growth
Have you tried using this bodybuilding supplement? If not, then you should consider this ingredient.
Beta-ecdysterone is a type of phytochemical
found in plants, such as spinach whose main function is to protect itself against insects. Years ago, researchers discovered that this component has anabolic properties, which means it stimulates protein synthesis that could lead to muscle growth. It is also helpful in increasing both your strength and muscle size.
The best way to enjoy beta-ecdysterone is to take it frequently in high doses throughout the day, preferably 400 to 500 milligrams. Don’t forget to take it during meals, and before and after workouts. You will notice a difference in your built in just a few weeks.
14. Growth Hormone Supplements: Another Effective Tool in Building Muscles
From the name itself, you can tell that growth hormones help you in the growing process of your body, including your muscles. This explains why they are at its peak during your childhood and teenage years, and then slowly decline as you age. This is why it is important to continuously supply your body with HGH to make sure that your body is still able to grow and develop muscles.
One of the best HGH supplements
you can try is GenF20 Plus. It helps release growth hormones in your body, which could help build muscle mass.
Still, don’t rely too much on growth hormones. Despite its best intentions, make sure you will complement it with right diet
, proper exercise, and ample amounts of sleep.
15. Add High Molecular-Weight Carbs in Your Post-Workout Routine for Better Muscle Development
Molecular weight refers to the mass of one molecule of a substance. On the other hand, high molecular weight means large and heavy molecules.
How does it affect muscle building?
High molecular-weight carbs or HMCs caneasily pass through your stomach, absorb and enter your blood stream. It also suppresses cortisol levels in your body, raises insulin levels, and prevents muscle breakdown to promote muscle growth and replenish your body’s muscle glycogen levels.
How can you maximize the benefits of HMCs?
After workouts, make sure you add 60 to 100 milligrams of HMCs in your post-workout shake to help in recovery and muscle growth. HMCs could also cause insulin spike, thereby driving more amino acids and carnitine into your muscle cells.
In other words, aside from boosting muscle growth, HMCs can work well with your other bodybuilding supplements and encourage them to work better.
Bodybuilding supplements are widely recognized means to build muscle mass. Now that you know what the best bodybuilding supplements are, the question now is this: are they safe?
Learn more about the pros and cons of muscle gain supplements in the succeeding sections.
Say Yes to the Best Muscle Building Supplement
The best muscle growth supplements can be beneficial in helping you reach your fitness goals. This is the reason why many people use bodybuilding supplement. Aside from helping you build muscles, here are the other benefits of using muscle builder supplements:
- Muscle Strength – A study showed that muscle building supplements, particularly creatine supplementation could improve your strength, especially when combined with resistance training.
- Better Blood Flow –Pre-workout bodybuilding supplements contain arginine, an ingredient that promotes the production of nitric oxide. This nitric oxide helps improve blood flow to your muscles and leads to better performance during workouts.
- Fat Burning – Most of the best bodybuilding supplements contain branched-chain amino acids or BCAAs. According to a study published in the Journal of Sports Medicine and Physical Fitness, BCAAs increase fat oxidation or fat burning during training sessions, which makes it easier for you to build muscle mass.
Unfortunately, taking muscle builder supplements comes with side effects too, which you will learn in the next section.
Hold Your Horses Before Buying Muscle Gain Supplements
Despite its benefits and making it easier to facilitate muscle mass gain, here are reasons why you should think twice before taking any products related to muscle building:
- Damage to the Kidneys– This is the most popular side effect of creatine use. Even if you went for the best creatine supplement in the market, there is a higher risk that it could cause long-term damage to your kidneys.
- Gastrointestinal Issues – This includes diarrhea and upset stomach. If you are lactose-intolerant, taking supplements could cause nausea, cramping and bloating.
- Insomnia – Did you know that muscle growth products contain combine caffeine and creatine? It helps you during intense workout and keeps your energy supply full. However, this could lead to insomnia and restlessness, especially when taken close to bedtime.
- Dehydration – In relation to caffeine-creatine combination, there is an increased risk of dehydration when you take even the best supplements to build muscle mass.
The bottom line is to be careful when using supplements. Even if you use the best muscle building supplement in the market, there is still a risk of exposing yourself to these side effects. Therefore, take it easy and with proper precaution.
One Last Tip on Muscle Building Supplements
The truth is, you will never run out of options when it comes to muscle mass growth – and this list proves that. Still, here is something you should remember: before you indulge in these bodybuilding supplements, take time to consult your doctor and read about the best muscle building supplement reviews to check if what you are taking is appropriate for you.
The end goal is not only to build muscles but also ensure that your health is in tiptop shape. Once you found the best muscle building supplement for you, stick to it. Don’t forget to complement it with healthy diet and regular workout and you will surely say hello to your muscles in no time.