Gain Strength Fast: These Are the Best Supplements for Muscle Growth
During the last year of the pandemic, many of us have picked up new passions. Some of us got really into baking, others learned how to knit, and many people started gardening. And millions of people decided to use the time they had to stay home to get themselves into peak physical condition. Whether bodybuilding is an old love or a new passion, getting the nutrients you need can be difficult. Read on to discover some of the best supplements for muscle growth and how to use them safely.
When you start getting into the world of bodybuilding supplements, it won’t be long before you start hearing about creatine. Creatine is a molecule that your body produces naturally. It helps to provide energy for a variety of tissues in your body, including your muscles.
While you should have a natural level of creatine in your body, taking it as a supplement can help increase muscle creatine content. A variety of studies have shown that taking creatine supplements can help to improve muscle strength. Creatine is also one of the safer supplement options for bodybuilding, though you should still talk to your doctor before beginning creatine supplements.
You may not be surprised to see protein supplements on this list, given what we know about protein’s role in the body. Your body contains lots of protein, especially in your muscles, but over time, this natural protein gets broken down through routine processes.
If you want to gain muscle, you need to consume more protein than your body breaks down in a given period of time.
Eating a healthy, well-balanced diet, especially one that focuses on protein content, can help meet some of this protein demand. But taking protein supplements can also be a fantastic way to increase your protein intake. There are a variety of different types of protein supplements available, but some of the most popular are soy protein, whey, and casein.
When you’re trying to body build, you’re going to be taking in and expending enormous amounts of calories. Trying to get all the calories and protein you need into your diet can be challenging and expensive.
Weight gainers can be a great way to get the nutrition you need without having to down an entire chicken every night.
Weight gainers are supplements designed to do what they say on the tin: help you gain weight. These supplements usually contain as much as a thousand calories per serving, as well as high levels of carbs and protein.
Each serving of a weight gainer supplement may contain between 75 and 300 grams of carbs and between 20 and 60 grams of protein.
If you’re following a strict exercise program, beta-alanine can be a great way to put on more muscle. Beta-alanine is an amino acid, a type of protein that is found naturally in your body, including in your DNA.
Some studies have shown that taking beta-alanine as a supplement can help to reduce fatigue and enable you to keep going for longer with your workouts.
Beta-alanine may also be helpful in increasing muscle mass when you take it in combination with a workout regimen. This supplement is still being researched, and you should always talk to your doctor before beginning a new supplement. But early studies look promising, and beta-alanine can be a great way to increase your lean muscle mass.
Branched-Chain Amino Acids
Beta-alanine isn’t the only amino acid that can help you meet your fitness goals. There are also some branched-chain amino acids that can help increase your muscle growth. There are three different types of branched-chain amino acids: isoleucine, leucine, and valine.
These three specific amino acids are found naturally in most protein sources, including meat, eggs, and dairy. They make up about 14 percent of all the amino acids in your muscles and so are incredibly important for muscle growth.
If you are having trouble getting enough protein in your diet, taking these supplements can help you reach the protein levels you need.
Beta-hydroxy beta-methyl butyrate, which carries the confusing nickname HMB, is a byproduct of your body breaking down leucine. In fact, this molecule may be behind some of the benefits you can get from taking leucine and other branched-chain amino acids. Like many of the other supplements we’ve discussed here, HMB is produced naturally in your body, but taking it as a supplement can help to increase its effectiveness.
Like some of the other supplements we’ve discussed, research into the effectiveness of HMB is still being studied. Some early studies have shown it can be more effective than a placebo at increasing lean muscle mass. It may also help to reduce the number of proteins your body breaks down on a routine basis, helping you to prevent muscle loss.
Conjugated linoleic acid, or CLA, is an umbrella term for a group of omega-6 fatty acids. It’s a natural trans fat that occurs in a variety of healthy foods, including beef and dairy.
You tend to find CLA in especially high concentrations in beef from cows that have been fed grass diets, rather than grain diets.
Some early research has indicated that CLA may be helpful in promoting fat loss by stimulating fat breakdown and reducing fat production. This can be helpful for bodybuilders, as fat can cover up those muscles you’ve worked so hard to build. However, CLA can have some serious side effects, so be sure you talk to your doctor before starting these supplements.
Of course, one of the most well-known supplements to promote muscle growth is testosterone. This hormone is responsible for making male bodies male and is found naturally in varying levels in both male- and female-bodied people. And it is true that testosterone can help to promote muscle gain and increase fat loss when taken as a supplement.
However, messing with hormones can get messy in a hurry, and taking testosterone-boosting supplements can have some dangerous side effects.
You should never begin testosterone-boosting supplements without talking to your doctor first. This supplement is primarily helpful for people who may have naturally low testosterone levels.
If you’re using your golden years to get in a little bit better shape, glutamine may be a helpful supplement for you. Glutamine is another of the amino acids your body produces naturally. It’s an important part of your immune system, as well as your digestive health, and it comes in two different forms, the most important of which is L-glutamine.
Some research has suggested that glutamine can help to reduce soreness and improve your recovery after an intense workout. More study is needed on this supplement, but the early results are promising. In addition to taking L-glutamine supplements, you can also get glutamine in eggs, beef, skim milk, tofu, white rice, and corn.
Carnitine is another supplement that can be helpful for older adults looking to improve their fitness. Carnitine is a molecule that helps to provide the energy your body needs to exercise and grow.
It’s responsible for delivering long-chain fatty acids to the mitochondria, which, as we all recall from seventh-grade science class, is the powerhouse of the cell.
Taking L-carnitine can help you to burn fat, which can help you show off your developing muscles. It’s important that you have an active exercise regimen to go along with this supplement. And, as always, talk to your doctor before beginning a new supplement of any description.
You might be surprised to learn that your morning cup of joe could do more for you than just give you the energy to get through your exercise regimen. Although you shouldn’t discount that energy boost and the benefits it can bring to your workouts.
Having higher energy means you can push yourself harder, which allows you to build muscle faster.
Caffeine can also help to increase your muscular strength and power, as well as reducing pain and fatigue. Combined with that amazing energy boost we all know and love, a dose of caffeine can help you to make the most of your gym time. However, be sure to use caution if you’re taking caffeine pills; these pills are extremely potent, and overdoses can be dangerous.
Electrolytes are one of those things you always hear buzz about in health and fitness circles, and for good reason. Chemically speaking, electrolytes are substances that can conduct electricity when they’re dissolved in water.
In your body, they help to balance the amount of water you retain and maintain a healthy pH level.
During intense workouts, your body loses a lot of the key minerals and salts it needs to function well. Consuming electrolytes can help you replenish those nutrients, as well as making it easier for your body to retain the water it needs. Many sport and fitness drinks contain electrolytes to help you get that little extra rejuvenation after your workout.
Antioxidants are another darling of the fitness world, and it’s easy to see why. Oxidation is when substances begin to lose electrons, causing them to become less stable. Rust is the result of oxidation, and in your body, in your body, cells can die or begin to malfunction if they oxidize.
Antioxidants help to protect the cells in your body from the destructive effects of oxidation.
This can help to reduce muscle damage, soreness, and other discomforts during and after your workout. Foods like blueberries, strawberries, raspberries, artichokes, and kale are all high in antioxidants.
Safe Supplement Use
Before you start taking any of the supplements we’ve mentioned here, there are a few safety rules you have to follow. First and foremost, always, always talk to your doctor before beginning any new supplement.
Some of these supplements may interfere with other medications you’re already taking, and your doctor can help you figure out the best regimen for your specific needs.
You should also always be sure to buy your supplements from reputable sources, especially when you buy online. There is no regulatory body that guarantees the quality of supplement products the way the FDA does for medications. Buying from a reputable seller can help you avoid wasting money and getting a substandard product.
How to Use These Supplements
When you’re using the supplements we’ve discussed here, always start by following your doctor’s recommendations. If your doctor doesn’t provide dosing advice, always follow the dosing instructions on the bottle. Never exceed the maximum dose recommended on the product you’re using.
If the package has a range on their recommended dosing, always start with the smallest amount. This will allow you to see how the supplement affects you and monitor any side effects you may experience. If you don’t get any effect, you can increase the dose slowly, stopping when you begin to see the benefits you want or you hit the maximum recommended dose.
Find the Best Supplements for Muscle Growth
When you’re trying to get your body in peak physical condition, you may not be able to get all the nutrients you need from your diet alone.
Taking the supplements we’ve mentioned can help you burn fat, build muscle, and have more effective workouts. Always be sure to talk to your doctor before beginning a new supplement, and be sure you follow the dosing directions on the bottle.
If you’d like to learn more about the best supplements for muscle growth, check out the rest of our site at Lyf Fit. We have information about peptides and supplements to help you get your best body the natural way. Check out our articles on vitamins and learn how to optimize your fitness regimen today.