There are many muscle building supplements that are available in the market, but there are very few that actually help in building muscle. Given below is a list of the supplements that are effective in building muscle mass and strength.
Creatine is a supplement used greatly, in order to build muscle mass and boost strength. It has been referred to, as the most cost effective supplement for bodybuilding by one of the greatest bodybuilder named Arnold Schwarzenegger. It is often available in the market as creatine monohydrate, which can be combined along with simple carbohydrates and consumed.
Creatine is produced by the body and can also be found in foods such as red meat and fish. Creatine is known to play an important role in boosting anaerobic energy during workouts, which is extremely important to build muscle. It helps to increase the size of the muscles by pulling the water to the muscle cells.
According to several studies, creatine is known to have a significant impact on muscle strength and mass, by increasing it greatly. This supplement is consumed mostly during workouts. There are supplements that combine creatine with simple carbohydrates, which is known to increase the effectiveness of the supplement. It is recommended that you consult your physician regarding the side effects of consuming this supplement regularly.
Nitric Oxide supplements are very helpful in increasing muscle mass and strength by increasing blood flow to muscles, thereby boosting energy. This supplement is mostly consumed after workouts. Most Nitric oxide supplements combine simple carbohydrates with nitric oxide, which helps to increase the energy boosting abilities of the product.
Nitric oxide is produced as a result of the breakdown of the amino acid called arginine. This is known to result in the expansion and relaxation of the blood vessels, called vasodilatation. Vasodilatation is known to boost the flow of blood to the muscles, thereby increasing the transport of nutrients and oxygen to the muscles. This increases the ability of athletes to train harder and for a longer period of time.
Glutamine is an amino acid which is helpful in increasing muscle mass, remove excess ammonia present in the body, boosting the immune system and burn fat. The body also naturally produces glutamine, but it is not enough if you are performing strenuous exercises. This is because the level of glutamine in the muscle begins to deplete when performing strenuous exercises.
The amount of glutamine that was lost needs to be restored in order to maintain as well as increase muscle mass. This supplement is available in the powder form and as capsules. It is often recommended to consume 5 grams before and after workouts.
Waxy Maize is one of the fastest digesting carbohydrates that are derived from corn starch. It is absorbed very fast by the body, as it is known to possess a unique ability of passing through the stomach and directly reaching the intestines.
This is extremely important as there is depletion in the levels of glycogen in muscles, which needs to be replaced in order to prevent the body from going into the catabolic state. Waxy maize is known to release the insulin that helps to increase the flow of nutrients to your muscles, which helps in beginning the process of muscle building.
Multivitamins are one of the most neglected bodybuilding supplements. It has been stated by many health professionals that overlooking multivitamins can hinder muscle growth as well as prevent you from reaching your genetic potential. Multivitamins are needed by the body in order to process the macronutrients such as carbohydrates, fats and proteins to reach the muscle tissue.
Branched Chain Amino Acids
Branched Chain Amino Acids also known as BCCA’s, are a common bodybuilding supplement used these days, that posses a unique molecular structure, enabling it to enter into the muscle cells without much difficulty.
This helps to provide energy to the muscles as well as increase the synthesis of protein in the muscles, retarding the breakdown of muscle tissue. They also help in aiding speedy recovery and reduce muscle soreness. It is recommended that you consume 5 grams of BCCA’s before, after and during workouts.
Whey protein is one of the best supplements that help in building muscle. Whey is known to contain all the 22 amino acids required by the body to stimulate muscle growth, thereby referred to as a complete source of protein.
It contains 24 grams of protein per scoop of the powder, each scoop weighing around 28 grams. Whey is very easily digested by the body, which reaches the muscles after half an hour from the time of consumption. This makes it an ideal post-workout meal.
There are two main types of whey protein i.e. whey protein isolate and whey protein concentrate. Whey protein isolate is preferred as it contains no fat and lactose. Whey protein is available in the form of powders and protein bars. The protein powders can also be added to the preparation of muffins, which makes it an easy way to consume it.
Casein Protein is another protein supplement greatly used in order to build muscle. Casein Protein is derived from milk and is the kind of protein which digests slowly. It is used by many athletes as well as fitness enthusiasts, along with whey protein to have a combination of slow and fast digesting protein that will help you to effectively build muscle.
Casein protein is also a source of complete protein. Many bodybuilders recommend the use of casein protein before going to bed as it prevents the body from entering into a catabolic state i.e. the state in which the body begins to use muscle for energy. It is recommended that you avoid the usage of casein as a post workout shake as it digests extremely slowly i.e. it takes a few hours to digest.