When it comes to finding the best muscle construction supplements, there is a big difference between effective supplements that can move the needle and those that simply offer marketing exaggeration.
Depending on a series of factors, which include age, genetics and training state, experts argue that the average amount of muscle that can legally Pack in your body (read: there are no steroids) is One or two pounds per month. Can you build more than that? Maybe. But it takes the correct combination of consistent training, an adequate diet and supplements directed to boost beyond the average.
What are the best muscle construction supplements? The list of ingredients that really work is shorter than you think. But, if your objective is high performance, this is where supplementation can make a real difference.
What is the best supplement to gain muscle?
Powder protein is the basis of its supplement plan for muscle construction.
What does the protein do?
The strenuous effort of the muscle can cause damage, and protein is needed to help your body recover and repair that damage, a process known as muscle protein synthesis. When it repairs the muscle fibers broken down by strength training, it is when they grow.
That is why high quality protein powder is so beneficial. Taken in sufficient amounts, it provides your body with the nutrients you need to support muscle growth.*
All proteins are composed of amino acids, and some of them, such as leucin (one of the three BCAA), are more important to help support muscle growth. The International Sports Nutrition Society Recommend protein sources that are high in leucine and include a balanced variety of essential amino acids, called that because the body does not produce naturally and, therefore, should be consumed through food.
How much protein should it consume?
In general, you want to eat 1.4 to 2.2 g of protein per kilogram of its current body weight per day. So, if weighs 180 pounds (approximately 82 kg), you must eat between 115 and 180 g of protein per day.
This is the reason why protein powders are the basis of their muscle construction plan: they offer a concentrated amount of protein that is convenient to consume.
What is the best form of protein?
Its best options, depending on dietary preference, are serum protein and pea protein.
Serum is derived from milk and is the fastest protein shape. It comes mainly in two formulations: concentrate and isolate, with the isolated of the serum protein that is the purest of the two and also the form used in Beachbody Performance recovers.
If it follows a vegan or vegetarian diet, or if it is sensitive to dairy, the pea protein (as the type used in the formulation based on plants of Beachbody Performance recovers) It is your best bet due to its high leucine content. Most other plants, such as rice or hemp, offer less complete protein profiles.
How to consume the best way to consume proteins?
Point to 20 to 40 g of food protein of any source. Protein powders are more convenient approximately two hours before or after training.
You can also take a slow protein, such as casein or milk protein isolated, before bedtime to help promote muscle growth while sleeping.
What other muscle construction supplements really work?
Different supplements adopt different approaches to the ultimate goal of muscle growth. Here are the main ingredients and their various mechanisms of action.
1. Creatine
A compound that is generally found in flesh, creatine helps increase strength, resistance and power and support muscle growth. Perhaps the most important thing is that it is the most clinically proven performance supplement you can buy.
Creatine is found in many foods, such as beef, chicken, milk and cheese, but in quantities so small that you would have to eat Two to three pounds of meat per day to obtain the same benefit of approximately one teaspoon of the dust form.
How does creatine work?
Creatine provides additional energy during short and intense gusts of anaerobic activity, providing additional phosphate to the cycle produced by ATP, the main fuel source of its body. And that additional energy can make a significant difference for your strength: in a Review of 22 studiesThe participants who used creatine showed an eight percent increase in the force compared to those who did not.
And the impulse he enjoys during strength training also appears in nozzle activities such as sprints, producing speed improvements and Recovery between efforts. It can even help Accelerate the process by which you recover the lost muscle.*
How to consume the best way to consume creatine?
Your best option is creatine monohydrate; No other way is even approaching in terms of clinical research. In general, point 5 g per day and up to 10 g If you have more muscle mass. Nor does it matter when I take the supplement as long as I take it constantly every day.
Some favor a period of “load” during which greater amounts of creatine are initially taken daily for a short period before changing to a continuous schedule of regular portions.*
It can mix creatine in hot or cold liquids, but the hotter the temperature, the faster creatine will degrade before consumption. Creatine remains stable in liquid by one short period of timemaking your powder shape more reliable.
2. Beta-Alanina
If you want to build more muscle, there are three main ways to do so: muscle tension, Metabolic stressand muscle damage. The three are activated by exercising harder and longer. That’s where Beta-Alanine is your friend.
How does Beta-Alanine work?
Beta-Alanina helps fleshy production, which helps reduce muscle fatigue and improves resistance during intense bursting such as weight training.*
The best way to consume Beta-Alanine
To see the effects of beta-alanina, it must consume at least 1.6 g per day, with an upper limit of 6 g daily. It will take some time accumulating in your system, so it is important to take Beta Alanino consistently. Notable benefits may require four to eight weeks of regular consumption.
For some people, beta-alanina can trigger a mild “tingling” effect that some people find unusual. The more beta-alanina you take, the more likely you will have to experience this tingling.
To help overcome that effect, you can consume a beta-alanine formula released by time, divide your dose or take it with additional food and water. For example, when taking Beachbody Performance EnerizeIf you do not like the feeling of tingling, simply mix with more water and take it with food.
3. Hmb
Hydroxymethylbutirate (HMB) is a compound that results from leucin metabolization in the body. Often taken to help stop the muscle lost due to aging, hmb supplementation taken for exercise has also been found To positively impact muscle mass, performance and recovery.
How does HMB work?
He HMB effects They are double: on the one hand, it helps to promote the synthesis of muscle proteins, the process by which the protein becomes muscle after exercise and, on the other, helps reduce the decomposition of muscle protein.
He result It is an increase in muscle growth, strength and power with improved recovery. However, HMB requires a sufficient level of activity to cause muscle damage, whether high intensity and/or high volume, in order be more effective.*
How to consume the best HBB way?
The International Sports Nutrition Society says HMB can be consumed for chronic (continuous) and acute (momentary) benefits. For either, it would need to consume more than 600 g of protein per day to synthesize the amount of dietary leucine (60 g) necessary to produce the recommended daily dose of HMB used in humans in humans, so HMB typically increases by supplementation .
For chronic benefits, ISSN recommends consuming 3 g of HMB, divided into three daily portions, for two weeks before intense training sufficient to cause muscle damage. For acute benefits, the organization suggests taking 3 g of HMB at least 60 minutes before intense exercise, more time if it accompanies glucose.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
