Gaining muscle mass is a fairly laborious process and takes a lot of dedication and time. Eating the right foods, getting the right amount of exercise, as well as staying hydrated and getting good quality rest, are all conducive to hitting your goals. Unfortunately, unless you have a significant amount of time on your hands and aren’t working long hours, it can be very difficult to maintain a regular workout routine, as well as eating a healthy diet.
The foods we eat heavily impact both our body’s repair mechanisms such as recovering from injury as well as growing muscle, and the energy within our cells to keep us working out correctly and avoiding burnout. This is where certain supplements come in, which are best used alongside your attempts to eat properly. Remember, they’re not replacements, they’re there to help boost your nutrients to optimal levels. Here’s everything you need to know about the supplements that are used for muscle gain.
Creatine
This molecule actually occurs in the body, giving your cells energy to complete their tasks. You can probably guess that taking this supplement can provide you with a better performance during your workout as you’ll be able to increase the time it takes for your muscles to burn out and go into muscle failure. Directly improving the energy in your muscles using creatine supplements is a fantastic way to push yourself that little bit further to get a more gratifying workout and gain more muscle. This supplement also does a number of other things to improve your strength, such as increasing the number of hormones like IGF-1 which aid in muscle growth. Extensive study has proven that this is a useful and safe supplement to incorporate into your routine.
Whey Protein
Probably the most well-known of the supplements is protein powder. Many people who start working out get themselves some of this powder to give themselves a boost when getting into a better muscle gaining diet. Whey protein is a very healthy way for adding protein to your diet. A high-quality product will provide you with a great protein source to be absorbed into your body and used to repair and grow your muscles after strenuous workouts. If you’re aiming to lose fat as well as gain muscle, whey protein can also help to reduce the number of calories that you’d otherwise be at risk of consuming when eating more foods to get your protein levels up. There are also some whey powders that are combined with weight gain supplements for those that struggle to put weight on too. Protein powders are generally made into smoothies and milkshakes to drink, but some add them to their homemade snacks or meals too. It all depends on what’s easiest for you.
Branched-Chain Amino Acids
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As you step up your workout game, you might find that you’ve begun to plateau, and you’re not gaining muscle mass as quickly as you did before. Many bodybuilders turn their attention to amino acid supplements. Now, it’s important to understand that protein is made up of amino acids, but these supplements are designed to be absorbed quickly and efficiently into the body and in larger quantities, cutting out the need for the body to break down complex proteins into their component parts. Knowing when to take amino acids, as well as whether or not you truly need them can be a bit confusing, but many people swear by these supplements to help their muscle gain performance skyrocket. Follow this guide by Ingredient Optimized to find out more about amino acid usage, as well as when and how best to take these supplements.
Caffeine
This naturally occurring chemical is found in so many of our foods and drinks such as chocolate, tea, and coffee. While it’s important to understand your tolerance to caffeine as well as the impact it can have on you personally, it can be a very beneficial molecule in keeping you alert and reducing tiredness. This helps your performance while working out as well as helping to give you the motivation to start in the first place. You have to be careful with caffeine, however, as it is an incredibly powerful drug which can cause some unpleasant symptoms if taken in the wrong amounts. Of course, everyone responds differently to caffeine intake, and it’s important to discuss with your doctor if you’re concerned about the impact of caffeine on your body.
Use Supplements Responsibly
With any of these workout-enhancing supplements, it’s so important to be wary of any side effects that can come with their use and overuse. In some cases, you may find that you’re sensitive or even allergic to a particular supplement. If this happens, stop using those supplements immediately and contact your doctor. If you’re concerned about starting the use of supplements, it’s worth conferring with a medical professional too, to see if it’s the right course of action for you. Of course, these products are generally available to get without medical guidance, so just be careful and take all the precautions possible to ensure safe and healthy usage.
