[ad_1]
When it comes to finding the best muscle building supplement, there is a huge difference between effective supplements that can move the needle and marketing hype.
Experts confirm that the average muscle size depends on several factors, including age, heredity, and training status. according to law is a body wrap (read: steroid-free). one to two pounds a month. Can you catch more than that? Maybe. But getting above average requires the right combination of regular exercise, proper nutrition, and targeted supplementation.
What are the best muscle building supplements? The list of really effective ingredients is shorter than you might think. But, if your goal is high performance, this is where supplementation can make a real difference.
What are the best muscle building supplements?
Protein powder is the foundation of your muscle building supplement plan.
What does protein do?
Heavy muscle strain can cause injury, and protein helps your body repair and rebuild, a process known as muscle protein synthesis. They grow as muscle fibers repair damaged by strength training.
This is why high-quality protein powders are so beneficial. Adequate intake provides your body with the nutrients it needs to support muscle growth.*
All proteins are made up of amino acids, some of which, leucine (one of the three BCAAs), are more important for promoting muscle growth. International Society of Sports Nutrition offers a protein source rich in leucine and contains a balanced number of essential amino acids, which are not naturally produced in the body and must be obtained through food.
How much protein should you consume?
In general, you want to eat 1.4 to 2.2 gr of protein per kilogram of your current body weight per day. So, if you weigh 180 pounds (about 82 kg), you should eat 115-180 grams of protein per day.
That’s why protein powders are the foundation of your muscle-building plan: They offer a convenient, concentrated dose of protein.
What is the best form of protein?
Depending on your dietary preferences, the best choices are whey protein and pea protein.
Whey is derived from milk and is the most rapidly absorbed form of protein. It basically comes in two ingredients, a concentrate and an isolate, and whey protein isolate is the purer of the two and also the form to use. Beachbody performance recovery.
If you are a vegetarian or vegan, or if you are sensitive to dairy, pea protein (as used in plant-based formulas) Beachbody performance recovery) is your best bet because of its high leucine content. Most other plants, such as rice or hemp, offer incomplete protein profiles.
How to use protein well
Aim for approx 20-40 grams of protein per meal from any source. Protein powder is best taken two hours before or after exercise.
Before bed, you can drink a slow-digesting protein such as casein or milk protein to promote muscle growth.
What other muscle building supplements work?
Different supplements have different approaches to the ultimate goal of muscle growth. Here are the best ingredients and their different mechanisms of action.
1. Creatine
Creatine, a compound commonly found in meat, increases strength, endurance, power, and promotes muscle growth. Perhaps most importantly, it is the most clinically tested supplement you can buy.
Creatine is found in many foods, including beef, chicken, milk, and cheese, but should be eaten in very small amounts. two to three pounds of meat per day Get the same benefits as one teaspoon of powdered form.
How does creatine work?
Creatine provides extra energy during short bouts of intense anaerobic activity and provides additional phosphate for the cycle that produces ATP, your body’s primary fuel source. And this extra energy will significantly change your strength: a 22 study findingsParticipants who used creatine increased their strength by eight percent compared to those who did not.
Also, the strength you enjoy during strength training comes in shorter bursts like sprinting, which leads to improved speed. recovery between efforts. It might even help accelerates the recovery process of lost muscles.*
How to best use creatine
Your best bet is creatine monohydrate; no other form even comes close in terms of clinical research. In general, aim for 5g per day, and up to 10 g If you have more muscle mass. And as long as you take the supplement regularly every day, it will never matter.
Some prefer a “loading” period, in which creatine is taken for a short period of time before switching to a regular feeding schedule, with large doses taken daily.*
You can mix creatine in hot or cold liquids, but the higher the temperature, the faster the creatine will break down before use. Creatine is stable only once in liquid short timemaking its powder form the most reliable.
2. Beta-alanine
If you want to build more muscle, there are three main ways to do it: muscle tension, metabolic stressmuscle damage. All three are stimulated by more and longer exercise. This is beta-alanine is your friend.
How does beta-alanine work?
Beta-alanine aids in the production of carnosine, which reduces muscle fatigue and improves endurance during intense, explosive exercise such as weight training.
How to best use beta-alanine
In order to see the effects of beta-alanine, you should have at least 1.6 g per day and the upper limit. 6 g per day. It takes some time for it to build up in your system, so it’s important to take beta-alanine regularly. Four to eight weeks of regular use are required for noticeable benefits.
For some people, beta-alanine can induce a mild “chilling” effect that some people find unusual. The more beta-alanine you take, the more likely this sting will be.
To overcome this effect, you can use a time-release beta-alanine formula, split the dose, or take it with food and extra water. For example, when taking Beachbody Performance EnergizeIf you don’t like the tingling sensation, simply mix it with more water and drink it with food.
3. HMB
Hydroxymethylbutyrate (HMB) is a compound produced by the metabolism of leucine in the body. Often, HMB supplements are taken for exercise to help build muscle lost due to aging also found have a positive effect on muscle mass, performance and recovery.
How does HMB work?
The Effects of HMB It does two things: on the one hand, it helps promote muscle protein synthesis, the process by which protein becomes muscle after exercise, and on the other hand, it helps reduce muscle protein breakdown.
The the result improves muscle growth, strength and power and improves recovery. However, HMB requires a sufficient level of activity to damage muscle – high intensity and/or high volume. be most effective.*
How to best use HMB
International Society of Sports Nutrition says HMB can be used for both chronic (lasting) and acute (temporary) benefits. Since you would need to consume more than 600g of protein per day to get the recommended daily dose of HMB used in human studies (60g), HMB is often supplemented with supplements.
For chronic benefits, ISSN recommends taking 3 g of HMB three times a day two weeks before training at an intensity high enough to damage muscles. For acute benefits, the organization recommends taking 3g of HMB at least 60 minutes before intense exercise, or longer if glucose is involved.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
[ad_2]
