Combined with a well-designed training program and smart nutrition plan, a simple supplement stack aimed at building mass can complement your efforts in and out of the gym. What are the must-haves that will help propel you toward maximum gains? Here’s what you need. supplements for muscle
1. WHEY PROTEIN
For anyone looking to build muscle, whey protein should be considered a required supplement. Whey, unlike casein or soy, is an extremely fast-digesting protein; the body can quickly absorb and utilize its amino acids to rebuild and repair your muscles. A majority of the research has shown whey to be the superior protein when it comes to stimulating muscle protein synthesis, the process that allows your muscles to grow bigger and stronger.
Sure, you could get the same amount of protein from a chicken breast post-workout, but whey protein powder offers up a convenient and easy way to reach your protein macro goals. Providing a fast stream of amino acids after resistance training will help to promote maximal muscle growth and jump-start the repair process. And, of course, a protein shake is a lot easier to take on the go than tilapia or ground beef. supplements for muscle
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Aim for about 20-40 grams of whey protein post-workout, or use it as a snack between meals to keep your rate of muscle protein synthesis elevated. No, you don’t have to sweat the anabolic window, but get it in fairly quickly. That way, you can eat soon after!
Serious lifters know that if they want to take their training—and muscle gains—to the next level, they need to include creatine in their supplement stack. One could argue that it should also be a daily staple for endurance athletes and, well, everyone. supplements for muscle
Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) within the muscle, helping to maintain energy during high-intensity exercise such as weightlifting. The more energy available, the more reps and sets you can do. Over time, this increase in training volume can lead to noticeable changes in your physique.
Furthermore, increasing the availability of PCr will help speed up recovery between sets. To optimise the benefits of creatine, take 5 grams of creatine on a daily basis. If you want to learn more about creatine, Click Here
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Timing isn’t so important when it comes to creatine—and no, you don’t need to cycle it. So whether you add it to your pre-workout drink or your post-workout shake, the important thing is to remember to take it every day! View all creatine supplements here
If you’re a strength athlete or bodybuilder, there isn’t a single reason not to take amino acids during your workout. supplements for muscle
BCAAs, especially leucine, help to regulate protein metabolism by promoting protein synthesis and suppressing protein breakdown. This can help to speed up the recovery process of muscles damaged during resistance training.
BCAAs & EAAs also improve workout intensity by serving as an immediate energy source to help reduce feelings of fatigue! By using a product that contains EAA’s as well, your recovery will increase up to an additional 50% compared to BCAAs alone! & remember, the body can’t produce the 6 essential amino acids so we need them from food & supplementation.
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Take 6-10 grams of BCAAs/EEAs while you train to boost energy levels and fight off fatigue.
Caffeine does more than just boost energy levels in the gym; it can actually reduce feelings of fatigue by blocking specific receptors located throughout the body. What does this mean for your gains? Lower levels of fatigue translate into more reps performed, more sets completed, and an overall greater training volume.
Caffeine taken before a workout has also been shown to increase the number of reps completed in the bench press, deadlift, squat, and row. It’s also been shown to improve maximal lower-body strength. supplements for muscle
Don’t make the mistake of taking your caffeine supplement or pre-workout drink as you walk into the gym. To take full advantage of the powers of caffeine, try to have it about 10-20 minutes before your workout. Caffeine newbies will likely see a benefit using a dose around 150-200mg. If you’re a chronic caffeine user, you may need to go up a bit in dosage, upwards of the 300mg mark.