Top 5 Best Muscle Building Supplements
The proper supplementation is beneficial to muscle building, because it can help you gain lean muscle faster and easier and it improves body performance, because it complements your daily workout routine.
Here are the top 5 most effective and safe muscle building dietary supplements:
1. Whey protein
It consists of soluble globular proteins isolated from whey, mostly beta-lactoglobulin, alpha-lactoalbumin, serum albumin and immunoglobulins. In addition to providing a high amount of protein, this dietary supplement also provides high amounts of essential minerals such as calcium and magnesium, which are more easily assimilated by the body in liquid form. The whey protein supplement, primarily in the form of whey protein shake is advisedly taken before and after the workout for the purpose of improving and speeding up muscle recovery and muscle repair. It is recommended to consume 30-40 mg at a time. Whey protein is easily digested and it is suitable even for lactose intolerant individuals, because it is made from soy protein, egg protein and calcium caseinate protein.
This type of supplementation supplies the body all the necessary building blocks which help with the production of a high concentration of amino-acids, essential for protein synthesis in the body, protein which is in turn used for building muscle mass. Whey protein shake is also an appetite suppressant and it can be used as a snack between meals or to replace a meal. Furthermore, it boosts body metabolism and it increases the energy levels throughout the day.
This is an essential amino-acid which boosts growth hormone levels in the human body. Clinical data suggest that 2 grams of glutamine are enough to increase the growth hormone. Clinical studies have also shown that glutamine supplements minimize the breakdown of muscle tissue during strenuous exercise and enhance protein metabolism, which aids the lean muscle gain. The recommended dosage of glutamine is 5 grams in the morning, 5 grams after the workout and 5 grams before bedtime. L-Glutamine supplements also improve strength thresholds and increase body endurance, making workout possible for a longer period of time. Moreover, glutamine supplementation enhances the functioning of the immune system and helps you burn extra fat, while preserving lean muscle. Glutamine contains 20% nitrogen, which is essential for muscle tissues and helps you achieve faster your muscle building goals.
This is a nitrogenous acid which occurs naturally in our muscle cells. 95% of the body s total creatine is found around the skeletal muscle tissue and it helps to supply energy to all the cells in the body and especially muscle. Supplementation with creatine monohydrate supports the production of lean muscle mass, increases muscle cell volume, ensures quicker muscle recovery and restoration after workout, increases high intensity muscle performance and enhances glycogen synthesis, glycogen acting as a secondary long-term energy storage. Creatine is a high-powered metabolite used to regenerate ATP or adenosine triphosphate, the energy source of the muscles. The recommended dosage is 5-10 grams, half taken before workout and the other half after workout.
4. Branch Chain Amino Acids (BCAAs)
These are essential amino-acids which cannot be produced by the human body. The BCAAs are valine, leucine and isoleucine, main elements of protein which make up 30% of the skeletal muscle. Supplementation with BCAAs improves training results because it helps restore the lost nutrients during workout and facilitate muscle tissue recovery. In addition, it decreases pain from muscle fatigue, improves resistance to intense and long-term exercise routine and enhances metabolic recovery. The recommended dosage is 3-5 grams in the morning, 3-5 grams before workout and 3-5 grams after workout.
5. Beta Alanine (BA)
This is a non-essential amino-acid naturally occurring in the human body which is beneficial to muscle building, because it increases the levels of carnosine within the muscle cells and helps to improve muscular performance. With the use of BA supplements, the level of carnosine is increased by 60% within 4 weeks. High levels of carnosine promote optimum muscular endurance and enhance performance, regardless of the intensity or duration of the training program. BA supplementation also decreases fatigue, improves force output as well as body composition. During strenuous and intense exercise, our body accumulates large amounts of hydrogen which decreases our pH, making it more acidic and causing extreme fatigue. Beta alanine delays hydrogen accumulation and thus acidity and muscle failure. The recommended dosage is 2-3 grams before workout and 2-3 grams post workout to help muscle recovery.