Building muscle is a process that requires dedication, time, and effort. But it’s not just about working out hard at the gym. What you put in your body plays a role as well. Although a healthy diet is vital, sometimes, you may want to add something more to get the best results. That’s where supplements come in! This article will look at some of the best supplements you can use to help you build muscle!
Contents
Creatine
Creatine is one of the most well-researched supplements for building muscle. It enhances recovery rates between workouts and reduces exercise-induced muscle damage. Creatine monohydrate powder usually comes in a white or slightly yellowish powder.
Branched-Chain Amino Acids (BCAAs)
Research has shown that supplementing with BCAAs can improve lean mass muscle strength and speed up recovery time after exercise. While amino acids are the building blocks of protein, branched-chain amino acids are particularly effective after a workout because they help the body refuel without the carbs. Branched-chain amino acid supplements usually come in pill or powder form and contain all three types of BCAAs: leucine, isoleucine, and valine.
Whey Protein
Whey protein supplements help build muscle by supplementing your diet with more protein. Whey protein is a complete source of protein found in dairy products such as milk, cheese, and yogurt. Most whey proteins come in powder form, and it’s best to add them to a smoothie or shake for fast absorption. If you workout at night, have your whey protein before bed since it will provide the necessary building blocks that your body needs to repair damaged tissue from exercise while you sleep.
Beta-Alanine
Beta-alanine is a naturally occurring amino acid in the body, and it helps with muscle endurance and improving performance in high-intensity training. A recent study showed that supplementing with beta-alanine improved endurance performance by reducing muscles’ reliance on glycogen, which means you can perform better for longer during your workouts. It comes in either pill or powder form, and you should mix it into a beverage of your choosing.
Citrulline Malate
Citrulline malate is another naturally occurring amino acid found in the body. Like beta-alanine, citrulline malate supplements help increase muscle endurance and enhance workout performance. Since this supplement contains an amino acid derivative, it can be beneficial for those looking to build lean muscle mass, relieve fatigue and improve aerobic capacity. In addition, it’s slightly more soluble than beta-alanine so that you can mix it easily into your favorite beverage or your protein shake!
Carnitine
Carnitine is a non-essential amino acid that helps the body produce energy for your workouts. It does this by transferring long fatty acids into your mitochondria, which produces more energy to power your muscles and enhance exercise capacity! In addition, studies have shown that supplementing with carnitine can improve heart and muscle function and even lower blood pressure. Carnitine comes in pill or powder form, and you should mix it with any beverage of your choosing.
Beta-Ecdysterone
Beta-ecdysterone is a plant sterol that naturally occurs in small amounts in the daisy family of plants. This supplement is popular among bodybuilders for its ability to increase lean body mass, improve endurance, and speed up recovery time after workouts! You can take this supplement by pill or powder form, but it likely needs to be taken with food since its absorption rate has been shown to decrease when not combined with lipids. It’s also easier to find vegan sources of beta-ecdysterone like broccoli, spinach, and rye seeds.
Testosterone Boosters
Testosterone boosters are a class of herbal supplements that increase your testosterone levels. Some, like Tribulus and Terrestris, also increase sex drive and performance, while others, such as ashwagandha, have been shown to reduce stress and anxiety levels. Regardless of their other properties, testosterone boosters can enhance muscle mass by increasing the amount of free testosterone in your body. However, before you purchase any supplement claiming to boost your testosterone levels, be sure to learn about what makes a good quality supplement. Also, you should read labels carefully if you decide to use this type of product since not all brands are created equal!
Conclusion
When you’re looking for supplements to help build muscle, it’s important to find high-quality products with credible scientific evidence behind them. Your body and your goals will be different from the next person’s, and that’s why it’s important to understand how supplements work and what they’re made of. So be sure to do your research before you purchase any dietary supplement! Also, to be safe, you should check with your doctor before taking new supplements that you don’t know much about.
