Building muscle is something that men and women all over the globe are striving to do. Unfortunately, our efforts in and out of the gym seem to fall short of rewarding us with the bodies we desire. In some cases, it can help you both physically and mentally to give your body a boost with these crucial supplements that will ensure you get the most out of every workout.
Creatine is actually a naturally occurring substance within the human body. It’s used by the muscles and other tissues as a form of energy. When you intake creatine you can allow your body more energy to train harder and to workout more often than you can without it. With more training and harder workouts, your body will produce faster results than with just regular training without a creatine energy powder.
This substance is available in a large range of flavored powders which get mixed with liquid for an easy pre or post-workout shake. Creatine also works to pull water from out of the bloodstream into the muscle cells. This does make the muscles look fuller and allows more protein synthesis, the basis for muscle regrowth, to take place. If you are thinking about this supplement, just be aware that due to the increased water retention that creatine provides for your muscles, you will gain some water weight.
You can’t read a magazine in the weightlifting world without running into an article describing the benefits of taking whey protein. This comes in a powdered form or pre-mixed drink in a variety of tasty flavors. Whey protein can be taken before a workout but is most effective when taken after a workout. This is because it provides the body with much-needed protein to kickstart protein synthesis, the process of muscle regrowth.
Now, if you take a look at your local supplement store, you’ll find that there are many different types of protein out there. Whey is considered one of the best for a few reasons. Whey protein is one of the easiest forms of protein that the body can absorb. This means your body can use the protein quickly to spark muscle growth. It also boosts satiation in the body. This means you won’t feel the need to overeat and can better control your body fat.
Branched-Chain Amino Acids (BCAAS)
Branched-chain amino acids are comprised of valine, isoleucine, and leucine. These are considered essential amino acids, as they must be consumed in your diet since your body doesn’t naturally produce them. You typically can get these essential amino acids in foods like chicken, beef, and eggs. However, eating more of these foods to get BCAAs isn’t always the best idea. Remember that foods are processed through the gut and liver, so it takes a while.
With BCAA supplements, you get pure amino acids that go straight into your bloodstream to be used. These amino acids are directly responsible for muscle growth and repair in the human body. More specifically, leucine works to regulate protein metabolism in the body, which means it promotes protein synthesis and suppresses protein breakdown. The remaining BCAAs have been shown to reduce muscle soreness and aid in a quicker recovery time. This translates into you getting to hit the gym more often and forcing your muscles to continue to grow back stronger.
Beta-Alanine is a non-essential amino acid that the body naturally gets from the foods that we consume, typically those high in protein. This amino acid works to increase the intra-muscular levels of carnosine in the body. Carnosine works as a buffer to stop the buildup of hydrogen ions in the bloodstream.
As you workout, your body typically accumulates large numbers of hydrogen ions. These hydrogen ions cause the blood pH to drop which results in muscular fatigue and, eventually, failure. When you take beta-alanine, you provide your body with a buffer to keep those ions from building up. This allows for your muscles to experience less fatigue which, in turn, allows for you to push your workout harder and more often. These two benefits allow you to gain more muscle mass faster.
There are many supplements and powders out there claiming to help you to build muscle mass quickly. However, it’s important that you truly understand what each supplement or powder will do for you before taking it. Creatine, whey protein, BCAAs, and beta-alanine are four of the most crucial supplements you should look into taking as they will help anyone build muscle regardless of the type of workouts they prefer to perform.