If you are just starting on a weight training program with an aim to increase your muscle mass, choosing the right supplements for muscle growth can often leave you scratching your head. With all of the “impressive” flashy marketing campaigns trying to convince you with their before-and-after photos the sports supplement industry can be confusing terrain to navigate, full of worthless supplements all trying to get hold of your hard-earned cash.
If you are new to the whole bodybuilding scene it can be a minefield trying to get real information about which muscle building supplements work and which don’t and it’s easy to fall prey to the all too many forums offering “broscience” knowledge by so-called experts. When looking for the best supplements for muscle growth it’s important to see through all of the bells and whistles and BS that is littered around the web and to evaluate muscle-building supplements by the real science confirming their efficacy and more importantly their safety.
Top 10 Muscle Building Supplements
So before you run out the front door with your hard-earned cash in your hand, a bucket load of misinformation, and a sprinkling of forum “broscience”, consider these proven and effective muscle-building supplements to add into your current bodybuilding regimen.
1. Whey Protein
If you had to only choose one supplement to take to help with muscle growth whey protein should probably be it. Whey comes from milk and is a fast-digesting protein that triggers faster muscle protein synthesis. Because whey is a fast acting and has a high bioavailability (highest protein rating) it is one of the best protein supplements for muscle growth and can be taken both pre-workout and post-workout in the form of a “protein shake”. Shop For Whey Protein Supplements > Here.
2. Creatine Monohydrate
Creatine Monohydrate also known as Creatine Phosphate or often just referred to as simply “creatine” by gym-goers, is one of the best natural supplements for muscle growth second to protein. This wonder-supplement helps to fill muscle cells with more water which in-turn makes them look physically larger. It also helps the body produce ATP (Adenosine Triphosphate) a lot more efficiently in the actual muscle tissue. Shop For Creatine Supplements > Here.
3. Beta Alanine
If you are trying to build muscle fast Amino Acids should be on your list of muscle building supplements. Beta Alanine is an Amino Acid that works well alongside Creatine, where Creatine helps to trigger ATP (Adenosine Triphosphate) production in the muscle cells Beta Alanine helps to buffer the Lactic Acid that builds-up in your muscle cells as a side effect of Anaerobic Metabolism.
In layman terms, the burning sensation you feel when you are really pushing yourself in the gym is a build-up of Lactic Acid in the muscle cells which in-turn limits your muscular performance. By taking Beta Alanine supplements for muscle growth you will increases intramuscular L-carnosine levels, which will allow you to push and train your muscles harder for longer. Shop For Beta Alanine Supplements > Here.
4. Branch Chain Amino Acids (BCAAs)
Another Amino Acid to add to your list are Branch Chain Amino Acids (BCAAs). These Amino Acids are some of the most important when it comes to building muscle and are actually the basic building blocks of all proteins, including meats, milk, whey, eggs, and fish. L-isoleucine, L-valine, and L-leucine are metabolized directly in the muscle tissue, faster than in the liver, and they initiate protein synthesis extremely fast. Shop For BCAAs Supplements > Here.
5. L-Glutamine
L-Glutamine is one of the most abundant Amino Acids found in human muscle tissue. In-fact, one gym workout can cause a loss of up to 40% of muscle glutamine stores. So if you can replace those lost muscle glutamine stores things can only be good, right? Yes, by supplementing with L-Glutamine you can boost performance by increasing growth hormone production, volumizing your muscle cells as well as aiding in speeding muscle recovery post-workout. Shop For L-Glutamine Supplements > Here.
6. L-Arginine
If you want to get the most out of your gym session take a look at L-Arginine. Sometimes referred to as Arginine AKG (as well as other names) helps to increase Nitric Oxide production in the body. An increase in Nitric Oxide helps to vasodilates blood vessels which allows them to relax and open up, which in-turn sends more blood flow to working muscles. Shop For L-Arginine Supplements > Here.
7. Omega-3
You can actually get natural muscle-building supplements such as Omega-3 that work wonders for your muscle building regime. While not as exciting as some of the other muscle-building supplements Omega-3 should not be overlooked. Omega-3 helps to lubricate joints and also acts as a natural anti-inflammatory which can help prevent injury and strain from heavy weight training. Omega-3 can boost fat burning (when the correct dosage is taken) and also helps with skin, heart and brain health. Shop For Omega-3 Supplements > Here.
8. MCT Oil
MCT Oil often known as Medium-Chain Triglyceride is a saturated fat that is found naturally in coconuts. This healthy saturated fat is used by the body for energy and can increase lipolysis which can aid in fat burning. For best result simply add a tablespoon of MCT Oil to your pre-workout food and another tablespoon can be taken along with your post-workout protein shake. Shop For MCT Oil Supplements > Here.
9. Caffeine
Yes a “Cup of Joe” can actually help with your gym workout. Caffeine is one of the most popular pre-workout natural supplements that can help to stimulate activity when you hit the gym. Huh? Not only is caffeine a great pre-gym stimulant it actually helps to reduce workout-induced muscular pain which essentially makes the effort feel easier. And there’s more, Caffeine is also a potent Thermogenic which increases your core body temperature which in-turn helps to trigger an increased metabolic rate.
10. Longjack
And finally a strange one; Longjack is a Malaysian herb that has been shown to help boost and increase Free Testosterone in men who are “hitting the gym”. This boost can help you to gain lean muscle mass. 300-milligrams Longjack can be taken daily either in the morning or 30 minutes before your workout to help enhance performance. Shop For Longjack Supplements > Here.
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....The Bottom Line
Just because we have listed 10 supplements to aid in your muscle growth and time spent at the gym doesn’t mean you should rush out and buy each and every one. Most of these naturally occurring supplements can be found in food, so as long as you are getting a balanced diet don’t worry too much.
If building muscle mass fast is your goal start out with Whey Protein Powder as well as Creatine combined with a good men’s multivitamin and you should see some noticeable gains. To be honest, the basics of muscle building remain simple and tried and true, lift heavy, eat plenty and get enough sleep. Treat supplements as the name implies!
Original article and pictures take www.lifestylemunch.com site
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