Top 5 Supplements for Building Muscle

Posted by ngnutra on May 23, 2018

Top 4 Supplements for Building Muscle

If you want to build muscle mass, diet and exercise are key but supplements can also play an important role in your size goals. Let’s review the top 4 supplements for building muscle.

1. Whey Protein

Without a doubt, the quintessential supplement for ensuring you build the muscle you want is whey protein. Containing the very building blocks of lean muscle tissue, whey protein has been shown time and time again to be highly effective at promoting protein synthesis, muscle repair, and muscle hypertrophy or muscle growth. (1-3)

When Should You Take This Supplement?

You want to take protein before an hour before a workout and immediately after a workout as studies show this will maximize muscle hypertrophy. You may even want to take a third serving before bed to promote protein synthesis while sleeping.

Protein That We Recommend

SP50 is a proven protein supplement blend that contains a variety of protein including isolate, casein, and egg.

2. Pre-Workout

High quality pre-workout supplements should be a mix of both muscle boosting nutrients along with key energy ingredients. Pre-workouts should provide your body with stimulants such as caffeine to promote athletic performance. After all, how will you build muscle if you can’t make it through the workout?

What’s more, a good pre-workout will supply your muscles with energy on a cellular level by including ingredients such as branched chain amino acids and creatine. (4-5)

When Should You Take This Supplement?

Take a pre-workout supplement 20 minutes before working out. If you have a lengthy warm-up, take it halfway through.

Pre-Workout That We Recommend

MO90 – (CLICK HERE) is one of the best pre-workout supplements on the market because it delivers intense energy on all levels. Beta alanine, BCAAS, and creatine boost muscle energy while caffeine and agmatine sulfate increase cognitive ability and athletic performance.

3. BCAAs

When protein is digested and broken down in the body, the result is a wave of muscle building amino acids that flood the tissue.

While there are 20 amino acids, only three are considered essential for promoting muscle building. Studies show that Leucine, Valine, and Isoleucine are key nutrients for building muscle but they also must be taken at a 2:1:1 ratio with the supplement having at least 3 grams of Leucine. (6-8)

When Should You Take This Supplement?

To maximize your results, you can take BCAAs during your workout. You can also take them in the evening with a meal or just before bed.

BCAAs That We Recommend

Containing the ideal ratio of essential amino acids, MR46 – (CLICK HERE) is the BCAA recovery supplement that you need to promote protein synthesis and muscle repair.

4. Creatine

Converted into adenosine triphosphate once ingested, creatine provides direct energy to muscles, which will help you with your intra-workout performance. Studies show that creatine supplementation promotes intra-workout strength and endurance. Subjects were able to perform more repetitions and sets at higher weights than those who were not using creatine. (9)

When Should You Take This Supplement?

Creatine has been shown to be effective regardless of when you take it. The important thing is to be consistent and that means taking it every day. To make it simple, you can take it with your pre-workout supplement or with your post-workout protein shake.

Creatine That We Recommend

APT48 – (CLICK HERE) is a highly absorbable and effective creatine blend that combines the best types of creatine with CoQ10 and fenugreek extract.

Conclusion

Do you use any of these supplements? What benefits have you noticed? Were you able to achieve your muscle building goals? Let us know in the comments below.

References

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

2. Phillips, S. M., and L. J. Van. “Dietary Protein for Athletes: From Requirements to Optimum Adaptation.” Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

3. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition. 2012;9:54. doi:10.1186/1550-2783-9-54.

4. Maridakis V, O’Connor PJ, Dudley GA, McCully KK. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. J Pain. 2007 Mar;8(3):237-43. Epub 2006 Dec 11.

5. Costill DL, Dalsky GP, Fink WJ. Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports [1978, 10(3):155-158].

6. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.

7. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

8. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

9. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.

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