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Muscle volume: which dietary supplements?

Food supplements

supplements for muscle mass

You practice bodybuilding with the aim of building a physique and, above all, gain muscle mass ? If you train regularly and seriously, you surely want to get the most out of it. Of course, regular training and a diet focused on building muscle are two determining factors. But some dietary supplements can literally change your life, allowing you to train better, recover better and optimize your muscle development.

CREATINE

Creatine for muscle volume

Creatine is a molecule that is produced naturally in our body, in particular from methionine, glycine and arginine, which are 3 amino acids. Creatine provides energy to muscles and other tissues by accelerating the turnover of ATP in muscle fibers. When consumed as a dietary supplement, muscle creatine levels can be increased by over 40%! A large body of research shows that creatine improves muscle strength, and that’s good news if you’re trying to gain muscle because greater strength and more energy allow you to train more, heavier, and longer.

Additionally, this supplement may increase levels of hormones involved in muscle growth, such as IGF-1. Overall, many researchers have studied creatine supplements and exercise, and one thing is clear: creatine can help increase muscle mass. Creatine has also been extensively studied and has an exceptional safety profile, i.e. that it is not toxic to the body. If you are looking for a supplement to help you gain muscle, immediately consider creatine.

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PROTEIN POWDER

Protein powder and muscle volume

Gaining muscle volume requires greater use of protein. Specifically, to gain musclewe need to consume more protein than our body breaks down by natural processes. Although it is possible to get all the protein we need from food, some people struggle to do so. If this is your case, you may consider taking a protein supplement.

There are many protein supplements available, but the most popular are whey, casein, and certain plant proteins. Research shows that increasing protein intake through dietary supplements causes higher muscle gain in people who exercise, compared to adding carbohydrates. But how much protein should you eat? If you are an active person trying to gain muscle mass, consider 1.2g to 2kg per kg of body weight like the minimum.

THE GAINERS

Gainers for muscle gain

Gainers are supplements designed to provide lots of calories, through a mixture of proteins and carbohydrates. These products are recommended for people who have trouble gaining weighteven with already rich food intakes, as is the case for ectomorphs.

Although the calorie content of gainers can vary, it is not uncommon for them to contain over 1000 calories per serving. Protein values ​​can vary from 20 to 60g, and carbohydrates from 75g to 300g.

BETA-ALANINE

Beta-alanine and muscle volume

Beta-alanine is an amino acid derivative that reduces fatigue and may increase exercise performance. It can also help increase muscle mass if you follow a weight training program.. A study has shown that taking 4 grams of beta-alanine daily for eight weeks can increase body mass. Subjects who consumed beta-alanine were compared to a group of wrestlers and American footballers using a placebo.

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Another study reported that adding a beta-alanine supplement to a six-week HIIT-type training program increased lean body mass by approximately 1 pound (0.45 kg) compared to a placebo. . While more research on beta-alanine and muscle building is needed, this supplement is already proven to promote muscle development when combined with a workout program.

BCAAs

BCAAs for muscle volume

Branched-chain amino acids (BCAAs) consist of three essential amino acids: leucine, isoleucine and valine. Found in most protein sources, especially those of animal origin such as meat, poultry, eggs, dairy products and fish. BCAAs are critically important for muscle growth and make up about 14% of the amino acids in our muscles. Almost everyone consumes BCAAs through everyday food, but it is also very important to consume BCAAs in the form of food supplements to reap all the benefits on muscle recovery and protein synthesis. Research on these exceptional amino acids confirms that BCAAs can improve muscle building and reduce muscle loss in certain specific cases.

OTHER MUSCLE BUILDING SUPPLEMENTS

All the supplements to gain muscle volume

The CLA

CLA (Conjugated Linoleic Acid) refers to a group of omega-6 fatty acids that have several effects on the body. CLA’s muscle building studies have produced mixed results, but it’s clear that it promotes fat loss while protecting muscle mass during a calorie deficit.

Testosterone boosters

Natural testosterone boosters such as Tribulus Terrestris, Fenugreek or Maca can provide many benefits to people who have low hormone levels by stimulating muscle mass gain and increasing energy levels.

Glutamine and L-Carnitine

They are probably not very effective on their own in increasing muscle mass in active young or middle-aged individuals, but their benefits for fat loss are on the other hand proven. Interestingly, studies have shown that l-carnitine could preserve muscle mass in the elderly.

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READ ALSO

Building muscle: the success factors

The best supplements for mass

The training program for muscle building

Which creatine to choose?

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
https://www.ncbi.nlm.nih.gov/pubmed/12433852
https://www.ncbi.nlm.nih.gov/pubmed/28443785
https://www.ncbi.nlm.nih.gov/pubmed/26957922
https://www.ncbi.nlm.nih.gov/pubmed/21659893
https://www.ncbi.nlm.nih.gov/pubmed/19210788
https://www.ncbi.nlm.nih.gov/pubmed/26733764
https://www.ncbi.nlm.nih.gov/pubmed/11822473

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