You Only Need This 5 Supplements For Muscle Growth

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supplements-for-muscle-growth

You Only Need This 5 Supplements For Muscle Growth

This 5 supplements for muscle growth is what you need for building your muscles. Supplements are a great way to boost your performance, improve your fat loss process and can help in muscle growth. In this article, I will be talking about only those 5 supplements that a bodybuilder or any competitive athlete will need for their muscle growth.

supplements-for-muscle-growth

Only the best athletes get followed in the sport of bodybuilding.

When I say best, I mean some of the legends of this game. Some names like Arnold Schwarzenegger, Lee Haney, Dorian Yates, Ronnie Coleman, Phil Heath are being followed by their millions of fans. All this because of their hunger and passion to win and be the best.

Now you know that they are the champions, but they also started training with a lean body just like you and me.

So how did they gain so much muscle?

Because of their training principle, diet, and mainly correct supplementation.

Supplements play a huge role in the overall muscular development of your body. Sometimes your age causes slow development of your muscles. This issue can discourage our training efforts. In such cases, a correct meal plan and supplements can help you out.

Your training intensity depends on your training program. You can either choose to have a highly intense workout or you can choose to have a low-intensity training.

If you are competitive and you end up doing high-intensity training, then most probably you have damaged your muscle tissue. And now it is time for muscle recovery.

If you don’t have correct supplements, you will have an issue with muscle recovery. With proper muscle recovery, it will be a hard task for you to train again. The most common way of recovering your muscles is to sleep well. But what if enough sleep didn’t help in recovering your muscles?

This is why it is particularly important to fill any nutritional gaps with quality supplements. Continuing this practice all year round can result in the growth of muscle size and strength.

Misconceptions about Supplements For Muscle Growth

supplements-for-muscle-growth

Since the past few years, many misconceptions are circulating about supplements. Some say supplements are harmful to our health. And some people say that supplements are not that necessary.

Such kind of misconceptions holds people back in getting the nutritional benefits that supplements have to offer.

In recent times, however, it has become clear that with advancements in supplement quality and purity the benefits they have to offer has increased in such a way that even whole foods cannot cover everything.

So I would suggest you not to take the supplements as an optional item in your training requirement. Instead, start using supplements as an important part of your diet. This will help you in fat loss, muscle building and will improve your performance.

Now I think you all have understood the importance of supplements in training program. You can miss your training day because of muscle recovery but without providing proper supplement nutrition means you are stopping the muscle healing process.

In this article, I will talk about the supplements that you need to pack on some serious muscle mass. Many different kinds of supplements are available in the market but only these 5 supplements are important for you to boost your muscle growth.

5 Supplements That You Need For Muscle Growth

1. Whey Protein

supplements-for-muscle-growth

The foundation of muscular growth requires quality protein.

Whey protein is one such protein source which is high in quality and a rich source of protein. The best absorbed time of whey protein is post-workout with meals.

The biological value of whey protein is high and it is extremely convenient to take.

You can also choose to have whole food for an increase in quality protein levels but whey protein is rapidly shuttled into the muscles where it can perform its powerful anabolic effects.

There is no limit on the intake of whey protein. But I would suggest you take whey protein twice a day. First, when you wake up in the morning, take it with your breakfast and another one right after you finish your training.

Whey Protein is the best source of protein that you can take as the first thing right after you wake up in the morning.

I will tell you why!

No one would wake up in the middle of the night to prevent the 8 hours of fasting we do while sleeping. Thus, it is essential to take some high quality of protein right after you wake up. And whey protein is the best form of protein you can take at this time.

2. Creatine

supplements-for-muscle-growth

Creatine is by far the most favorite supplement for athletes worldwide.

It is a kind of supplement that will benefit you by increasing your size and strength. Many scientific studies have concluded that the best form of creatine, in the long run, is the monohydrate form.

Creatine helps in boosting lean muscle mass and increasing your muscular strength and gains.

When I was taking creatine, I found an increase in my muscles size and the energy levels also went up. Creatine helped me a lot in my training sessions. I felt changes in the intensity of my workout.

It helps in increasing the muscles energy which allows an athlete to train harder. It also hydrates the muscle tissue which causes them to get bigger and stronger over time.

Our liver and kidneys produce creatine in a small amount. Creatine is transformed into creatine phosphate after it is transported to muscle tissues.

From this Creatine Phosphate, the energy molecule of muscles known as ATP is produced. ATP is used to power up intense exercise and regenerate muscle tissues.

As because it is produced in our body, it is only sufficient for the cellular functions in our body. This small amount of creatine is not sufficient for massive muscle growth.

You can also get creatine from whole foods like meat, fish, and eggs. But you cannot rely on whole foods as a source of creatine. If you want some serious muscle growth, you will need 5 grams of creatine daily. Now to extract those 5 grams of creatine from meat you will have to eat up pounds of meat which itself is a hard task.

So supplementation is necessary to get that 5 grams of high-quality creatine monohydrate.

3. Branched Chain Amino Acids (BCAA)

supplements-for-muscle-growth

Leucine, Isoleucine, and Valine combine to create the supplement Branch Chain Amino Acid (BCAA).

The main reason to take BCAA is to promote muscle growth and enhance exercise performance. BCAA can also help in reducing fatigue after exercise and help in weight loss.

Here is the molecular structure of Branch Chain Amino Acid (BCAA)

supplements for muscle growth
Photo Credit: healthline.com

BCAAs are very essential for your body. This is because BCAA consists of essential amino acids. Essential amino acids can be created by your body but the non-essential amino acids cannot be created by your body. So it is important to take them from your diet or supplements.

One of the main reasons for taking BCAA supplements is that it reduces muscle soreness after exercise. BCAAs taken before or after strength training helps in reducing muscle soreness.

Another great benefit of BCAA supplements is that it can increase muscle mass. Studies have found that BCAAs activate enzymes which are responsible for building muscle. Many people opt to buy BCAA for this reason also.

You can also use BCAA for weight loss.

Some studies proved that those people who consume an average of 12 grams of BCAAs from their regular diet each day has a 30% lower risk of becoming obese than those who consume an average of 8 grams per day. So BCAA can also be a good choice if you want to get rid of the unwanted fat in your body.

However, the effect may vary from person to person and with the intensity of the training. The effects of BCAAs can also vary according to your gender and how much protein you consume in your diet.

You can take BCAA from whole foods or also can buy BCAA supplements individually. But I would personally recommend buying an individual supplement because of the BCAA quantity.

4. Glutamine Supplement for Muscle Growth

supplements-for-muscle-growth

Glutamine is considered as an essential amino acid which comprises up to 60% of the amino acids which circulates in muscle tissue. It is also a useful supplement which is critical for muscle recovery.

There are two main forms of Glutamine: L-Glutamine and D-Glutamine.

The L-Glutamine form is the most common form of Glutamine that is found in foods and supplements. Amino acid functions are performed with the help of L-Glutamine. The human body doesn’t require D-Glutamine.

Variety of food items has Glutamine naturally. A human being consumes 4-8 grams of Glutamine from his regular diet. But the amount can vary according to your specific diet.

Animal-based product with high protein content contains the highest amount of Glutamine. But some plant-based food products also have a high percentage of protein content.

Some of the foods that are high in Glutamine content are

  • White Rice– 0.3 grams per 100 grams
  • Skim Milk– 0.3 grams per 100 grams
  • Corn– 0.4 grams per 100 grams
  • Eggs– 0.6 grams per 100 grams

Glutamine is very effective for muscle growth. The building block of protein is Glutamine.

While some research has proved that Glutamine increases muscle growth, while some other research has also shown that glutamine supplementation can also decrease muscle soreness and improve recovery after an intense workout session.

The best way to supplement Glutamine is to take 5 grams twice a day. You can add glutamine in the protein shakes for better results.

5. Omega-3 Fish Oil for Muscle Growth

supplements-for-muscle-growth

Omega-3 Fish Oil is one of the most important supplements needed for muscle growth. It has various health benefits.

Fish tissue is the fat or oil that contains the Omega-3 Fish Oil.

Herring, Tuna, Salmon, and Mackerel have Omega-3 fatty tissue. You can get fish oil by eating 1-2 portions of fish per week. But you can also choose fish oil supplements to get enough Omega-3s.

Many people in this world are suffering from heart disease. Omega-3 Fatty Acids are the best supplement for them. Studies show that people who eat a lot of fish have much lower rates of heart disease.

Omega-3 fatty acids also make your eyes healthy. People who don’t get enough omega-3s have a high risk of eye disease.

Omega-3 Fatty acids are also a great supplement for muscle building.

But to improve performance and boost muscle growth, you must have a healthy body. Muscle growth happens only when the body is physically ready and is in the correct condition for muscle growth.

Omega-3 fatty acids support proper blood circulation. Blood circulation allows nutrients such as protein and carbohydrates to reach the muscles and perform their functions and benefits.

Omega-3 fatty acids also help in fat loss by maximizing metabolic rate.

Full-Day Supplement Program For Muscle Growth

First Thing After Waking Up In The Morning

  • 30 grams of Whey Protein
  • 5 grams of Creatine
  • 1 Serving of BCAAs

With Breakfast

  • 5 grams of Glutamine
  • 1 serving of Fish Oil

With Lunch

  • 1 serving of Fish Oil

Before Training

  • 1 serving of BCAAs
  • 5 grams of Creatine

Post Training

  • 30 grams of Whey Protein
  • 5 grams of Glutamine

After Dinner/Before Bed

  • 30 grams of Whey Protein
  • 1 serving of BCAAs
  • 5 grams of Glutamine
  • 1 serving of Fish Oil

Conclusion

Many people still think that they can achieve the muscular development depending solely on the whole foods. This is not true. Supplementation is not an option anymore. It is a necessity.

Muscle Growth occurs under a certain condition which demands more precise nutrition. A good diet with whole foods is a good option but it cannot fulfill the necessity of our body. For this reason, good supplements for muscle growth are needed by our body.

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