You can add muscle mass by simply eating the right food and hitting the gym. However, to maximize your mass gain, you need to consider protein supplements consumption. This article is to help you think about your needs and preferences and your lifestyle with supplements. The following tips will help individuals with tight budgets to choose the supplements correctly;
- Casein Protein Supplement
The digestion rate of casein is slow and steady. The supplement works magic when used before bed since the powder prevents catabolism due to the slow digestive rate. The supplement works well for individuals who want to add muscle mass since the powder will make you remain less-full after eating. Also, casein works magic when taken after training since the powder encourages muscle protein synthesis. You lessen your journey to building muscle mass when you take whey together with casein after exercise. When shopping for casein protein, choose the one that consists of micellar casein. This specific casein is the slowest regarding digestion. You should take 20 grams before bed. After training, you should add ten grams of casein to your whey protein.
- Whey Protein
As one of the greatest muscle building supplement, whey encourages protein synthesis. Whey is a milk protein with a high level of branched-chain amino acids. Most importantly, whey gets digested faster and gets into the muscle more rapidly starting to create muscle mass. Also, these kinds of muscle building supplements consist of small proteins responsible for smooth blood circulation to the tissues. Whey is most effective if you take the supplement after training. For instance, you can consume 20 grams of the supplement 30 minutes before the gym and another 60 grams one to two minutes after exercise. Also, you should take 20 grams of the supplement a few minutes after waking up in the morning to kick off muscle building.
Creatine contains three amino acids, namely glycine, arginine, and methionine. Numerous studies confirm that individuals who take creatine increase in body weight by over 20 pounds and gain strength dramatically. Creatine adds the amount of fast energy in the muscles required during training. The more the fast energy available in the muscles, the more weights you can lift, and you grow stronger and bigger in the long run. Most importantly, creatine draws more water into the muscle cells. Therefore, water increases the size of the cells and encourages growth in the long run. Recent studies show that creatine increase the level of insulin, which is popular in encouraging growth.
- Branched-Chain Amino Acids
The branched-chain amino acids include isoleucine, valine, and leucine. These pieces of amino acids are good in repairing and building muscle tissues. Leucine is the most crucial element since the substance can stimulate muscle building synthesis independently. When you take the three elements together, the amino acids work to increase energy during the workout, muscle growth and discourages muscle breakdown. You should look for the BCAA product with an increased amount of leucine.
- Beta-Alanine and Carnosine
When beta-alanine gets into the body, the element combines with histidine to form carnosine. With an increased level of carnosine, the muscles gain endurance and strength. The substance increases the capability of the muscle fibers to contract with force, and you train for long without fatigue. Also, Carnosine works perfectly for athletes in building power and strength. You should take 2 grams of carnosine before and after training in addition to creatine.
- Nitric Oxide Boosters
Nitric Oxide is a molecule found in the body. As a good bodybuilder, your concentration should be on the capability of the molecule to dilate the blood vessels. With efficient flow of blood, there is enough nutrients, oxygen, water, and anabolic hormones. The enhancement of the body energy encourages muscle growth and recovery after workout. Nitric oxide supplements supply amino acid arginine that get transformed to nitric oxide in the body. Researches show that individuals who use arginine have increased muscle growth and strength. Also, the element encourages loss of body fats. Bodybuilders should go for NO that provides 3 to five grams of arginine in the form of arginine malate, alpha-ketoglutarate, or ethyl-ester.
For decades, the amino acid is the favorite for the bodybuilders. The element naturally exists in the body helping to raise the levels of leucine in muscle fibers. Glutamine discourages muscle breakdown and boosts the immune system. The element gives you the energy to remain consistent in attending your workout. You should take glutamine before workout to work on decreasing muscle fatigue and enhance growth hormone levels. Numerous researches show that glutamine is efficient in fat loss by encouraging burning of fat at rest and while training and increases the level of calories. The supplement works effectively when you take 5 to ten grams immediately after exercise. You will enjoy muscle efficiency when you follow the above tips in choosing the right supplements.