Three Supplements That Will Amp Up Your Muscle Gain
It is believed that the average man can gain anywhere between one and a half to two and a half pounds of muscle within a month of training, while women, on the other hand, can put on less muscle mass at only about a pound a month. For some, these gains can be visible in as early as four weeks into training, while for others, it might take a lot longer. Genetics, the type of training, fitness baseline, and diet, among other things, are some of the key factors that play a huge role in muscle gain. Putting on muscle mass varies from one person to another, and it can be frustrating not to see the results you are expecting when you know that you’ve been hitting the gym hard and sticking to a strict diet. Sometimes, the workout and the diet alone just isn’t enough, so read on to see three supplements that will amp up your muscle gain.
If you’ve been working out to gain muscle mass, then whey protein isn’t new to your ears. In fact, this is among the most common supplements used to help promote muscle gain. This type of protein is one of the two types of protein that is naturally found in milk, the other being casein. Whey is known to have all nine essential amino acids that speed up the body’s ability to grow muscles.
Whey protein is typically consumed before and after a workout. Adding this supplement to your workout routine can speed up both muscle gain and fat loss. Moreover, whey is not only proven to aid the body’s protein synthesis and muscle growth. It can also suppress your appetite, keep you full and off of mindless and unnecessary snacking. And if you are lactose intolerant and worry that taking up dairy protein shakes will upset your GI, consider whey protein isolate – a type of whey protein supplement that is known to be virtually lactose-free while having a high percentage of pure protein
Whey protein supplements to try:
Creatine is a protein-like metabolite naturally found in meat and fish. Very popular among athletes, this supplement works well in increasing muscle power, muscle strength, muscle size, and enhancement of overall athletic performance. As a dietary supplement, creatine is being reproduced as creatine monohydrate. This supplement stimulates modulation and production of cellular energy while increasing muscle cell volume, glycogen storage, and promoting faster muscle recovery after a workout.
Creatine monohydrate is usually consumed both as pre and post workout supplement.
Creatine supplements to try:
Dieting is a huge part of a fitness regime, and while it is crucial to make some gains, that is not always the case. Dieting is catabolic which affect muscle gain, and sometimes, can lead to muscle breakdown. This is where BCAAs play an important role. BCAAs, or branched-chain amino acids, are another popular supplement among bodybuilders and weight trainers. This type of workout supplement stimulates protein synthesis, preventing muscle mass loss during a calorie-deficit diet.
BCAAs don’t only reduce muscle breakdown and increase protein synthesis; they are also known to help improve workout intensity. This supplement bypasses the liver and goes directly into the bloodstream, and as a result becomes an immediate source of energy during a workout. Additionally, BCAAs reduce soreness caused by muscle fatigue, improving your body’s muscle recovery.