What Supplements Should You Take To Build Muscle

Muscle plays a very important role in your overall health. In order for your muscles to grow, you need to go under a process known as hypertrophy. While supplements can help your muscles grow, it’s important that you first have a good training plan and diet plan, before you focus on supplements. But supplements are one of the things that will speed up your progress and help your muscles grow even larger. Here are a few supplements that will help your muscles grow larger.

Whey Protein Powder

Even if you are just a beginner in bodybuilding, I’m pretty sure you’ve heard about this supplement. Whey protein powder is one of the most popular supplements on the market, and there’s a good reason for that. Nutrition’s top experts highly recommend this supplement. Whey protein powder contains all nine essential amino acids, making it ideal for muscle growth, and research also shows that use of whey protein will stimulate muscle protein synthesis and reduce muscle breakdown. Recommended dose is 0,45 g per pound of body weight.

Creatine Monohydrate

Creatine helps your muscles produce more energy during heavy lifting or some other sort of strength training. Many people who go to the gym use this supplement. Creatine is also in your brain, other organs can also make creatine in small amounts, like kidney, liver and pancreas. Because it is an amino acid, you can find it in foods, like meat and seafood, but in very small amounts, and that’s why you need to take supplements. Creatine is one of the most researched supplements, and science has proven that taking Creatine has no side effects. The only people who should avoid taking Creatine are those with kidney disease, or liver diseases’. Creatine begins with the loading phase, where you first consume larger doses to saturate muscles faster, (20 grams) then probably after 2-3 weeks you are doing a maintenance phase where you take smaller doses than before (5 grams). 

Essential Amino Acids

Your body needs 20 different amino acids to grow and function properly. While all 20 of these are important for your health, only 9 are classified as essential. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Amino acids are the building blocks of protein. And when you eat protein, your body breaks the protein down in amino acids that compose that protein. These amino acids are used as a building block to repair and grow muscle tissue. The best sources of essential amino acids are: meat, eggs, tofu and other soy products. 

IGF-1 LR3

Insulin-like growth factor-1 Long R3 (IGF-1 LR3) is a modified version of the naturally occurring insulin-like growth factor-1 (IGF-1). It is a synthetic peptide hormone that has been shown to have anabolic effects on muscle tissue, which means it promotes muscle growth and repair. IGF-1 LR3 differs from regular IGF-1 in that it has an additional 13 amino acids on its N-terminal end, which increases its half-life and bioavailability in the body. This makes it more effective at promoting muscle growth than regular IGF-1. For those interested, you can find IGF-1 LR3 for sale in specialized peptide shops.

Beta Alanine

It’s a popular supplement in the fitness industry, it has been shown to increase performance but also benefits overall health. Beta Alanine is a non-essential amino acid. Unlike amino acids that we mentioned, it is not used by your body to synthesize proteins.Instead it produces carnosine, and carnosine reduces lactic acid accumulation in your muscles during exercise, which leads to improved performance. Beta Alanine will help you exercise for longer periods of time. It mostly helps with those who do high intensity and short duration exercises. 

Top Tips For Muscle Gain

Be Consistent: In order for you to gain muscles, you need to be consistently going to gym

Train Harder: If you want your muscles to grow, it’s important that you push yourself hard on every exercise that you perform. Remember you can have the best diet in the world, but if you don’t push yourself hard, you won’t grow.

Eat Healthy: Just like training hard is very important, diet is also. But in my opinion that is even more important than pushing yourself in the gym. Choose healthier foods, like meat, eggs, vegetables, fruits and so on. And avoid snacks, cakes, and other types of junk food.

Get Enough Sleep: You need to get at least 7-9 hours of sleep every night. If you don’t sleep enough, you will be tired, and less motivated, which will negatively impact your performance in the gym.

I hope these tips helped you.