When it comes to bodybuilding and muscle building, we don’t need to tell you exactly how difficult and time consuming the whole process can actually be. People seem to think that to build muscle and improve your body, all you have to do is go to the gym, lift weights, and then repeat the process two or three times during the week.
However, the truth is that building muscle and improving your body is so much more than just lifting weights, and it takes a lot of dedication, hard work, knowledge, motivation, and maybe even stubbornness.
Proper diet is just as important as proper exercise, and possibly even more important. Many top personal trainers and bodybuilders believe that bodybuilding and muscle building consists of about 20% exercise and 80% nutrition.
Even if you eat right, your genetics can only get you this far before you need a bit of outside help, and this is where supplements come in so handy.
Make no mistake, diet supplements are not a substitute for really healthy, nutritious foods, but if you get your workout and diet just right, muscle building supplements can give you a little boost and can help you improve your body dramatically.
We’re going to look at the five most effective supplements for building muscle:
Whey protein should be the perfect complement for anyone looking to build muscle and improve their body. When we lift weights, we are not building muscle at all, we are destroying muscles, or rather the tiny fibers that make up our muscles.
When we rest, we build muscle as our body rebuilds and repairs the damaged muscle, even bigger and stronger than it used to be. To do this, however, they need protein and other nutrients.
Protein is important for the growth and repair of muscle tissue and the amino acids it contains are often affectionately referred to as muscle building blocks. Whey protein is a powdered form of protein that is easily absorbed by the body, allowing it to repair and rebuild the damaged muscle fibers almost instantly.
A protein shake that consists of two scoops of whey protein generally contains around 40-45 grams of protein. This is the optimal amount the body needs after exercise.
Always consume a whey protein shake mixed with water after a workout, as the water is absorbed much faster than milk.
Whey protein is the number one supplement in terms of muscle building, but very close behind is creatine. Creatine actually helps the body produce more energy specifically used by the muscles. This energy is known as adenosine triphosphate or ATP for short.
Because creatine increases the body’s ATP stores, muscles can work longer before they get tired and fatigued.
The longer you can work naturally, the more productive your workouts and the more muscle you can build. Creatine also helps to dramatically increase your strength, as well as your energy and mental focus.
Beta alanine is a non-essential amino acid. Unlike most amino acids, your body doesn’t use it to synthesize proteins. Instead, it works with histidine to produce carnosine, which is then stored in the fast-twitch muscle fibers.
Carnosine can be found in both the heart and the brain. These The protein building block helps to contract and tone the muscles during exercise. This is basically the way the muscle does each rep.
Beta alanine also stabilizes the PH level in the muscles and helps keep lactic acid levels low. Lactic acid is produced when muscles begin to tire and causes painful muscle spasms. The less lactic acid that is formed, the longer muscles can work from fatigue, and you can also keep cramps at bay.
Glutamine is another fantastic muscle building supplement. It is an essential amino acid that provides fuel and energy to cells in muscles.
Glutamine strengthens and strengthens the immune system as well. It replenishes the glycogen stores in the musclesand helps dramatically improve and increase the rate at which the body rebuilds after a workout.
Put simply, glutamine is one of the best amino acids for post-workout recovery. Combine one serving with your post-workout protein shake for the ultimate recovery meal.
Branched Chain Amino Acids (BCAAs)
Branched chain amino acids or BCAAs In short, they are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, which means that your body cannot produce them. These three amino acids are essential for protein synthesis and muscle recovery.
BCAAs can be taken and consumed before, during, and after exercise and can improve your energy levels, boost your metabolism, and the speed at which your body recovers.
When BCAAs are consumed in food form such as high-protein meat, they are first transported to the liver where they are processed and broken down to be used either as fuel or for muscle repair and regeneration.
This process is time consuming and many of the essential nutrients are actually lost during the process. However, when consumed as a supplement, BCAAs skip the liver altogether and instead go straight to the muscles where they can begin the rebuilding and recovery process almost immediately.
Combined with a good nutritional strategy, these 5 muscle building supplements should get you on the right track to building muscle and strength.