You can build muscles by eating the right type of food and lifting weights, but to get optimum results, you need to depend upon supplements. Seeing so many supplements in the market, you must have been confused and couldn’t buy one for yourself. To assist you, we have compiled a rundown of some of the best supplements that can help you to gain muscle mass and you won’t mind spending your hard-earned cash on them.
We have listed these supplements in order of priority and consuming them along with a good exercise routine, will help you to get a body like Sangram Chougule:
- Protein supplements
Protein powders top the list of bodybuilding/ muscle mass gaining supplements because of its vast benefits. Protein supplements derived from milk (whey and casein) have high levels of essential amino acids, which is known to support rapid muscle recovery and muscle protein synthesis. Protein powders always take the crown because they are easy to digest and get to your muscles rapidly to enhance the process of building muscles. These supplements also contain peptides that are known to increase blood flow to your muscles. Fitness experts from all around the world always recommend consuming protein supplements immediately after training (within 60 minutes after training). You can also have these supplements 30 minutes before working out or immediately after waking up in the morning to kick-start muscle growth.
- Branched-chain amino acids ( BCAA)
Branched-chain amino acids or BCAA refers to three essential amino acids- leucine, isoleucine and valine. These amino acids are mixed in proper ratios to form BCAA supplements, used for repairing and building muscle tissues. BCAA supplements are known to stimulate muscle protein synthesis and enhance muscle growth. Branched-chain amino acids supplements can improve your stamina and improve your performance. These powdered supplements are also known to decrease delayed-onset muscle soreness and fatigue. You can consume in the form of shakes during breakfast or as pre/ post-workout shakes.
- Creatine
Creatine supplements are made from three amino acids: arginine, glycine and methionine. A lot of researchers have found that consuming creatine can help in gaining body weight and increasing strength dramatically. Creatine is known to increase your energy levels, which can help in rapid muscle growth and development. The more energy you get, the more reps you can do in the gym, which will help you to get bigger and stronger in the long run. Creatine supplements can manage the levels of insulin in your body, which can increase the growth factor-1 (IGF-1) in muscles (for stimulating muscle growth). You can consume creatine in the form of creatine ethyl ester, creatine malate, creatine monohydrate, or creatine alpha-ketoglutarate. You can have the powdered supplements with your regular protein shake immediately before a workout to keep your muscles saturated with creatine. Consuming creatine before a workout session will help in producing energy in your body that is required to perform more reps. You can also consume creatine again along with your post workout shake and some fast-digesting carbohydrates. Having creatine as a post workout supplement will help it to get rapidly absorbed by the muscle cells and at the same time, boost the IGF-1 levels. On days when you do not hit the gym, take creatine with a carbohydrate-rich breakfast.
- Glutamine
Glutamine is one of the best amino acid supplements for bodybuilders, which supports muscle growth and development. Glutamine is known to support muscle growth by increasing the levels of leucine in muscle fibres. Regular consumption of glutamine is known to help in decreasing muscle breakdown and bolstering the immune system. The amino acid supplements are usually consumed before exercises, which can help to reduce muscle fatigue and also boost growth hormone levels. Glutamine can also support fat loss. You can consume glutamine supplements in the morning, along with your daily breakfast. You can also take the glutamine supplement with your pre or post-workout shakes.
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ZMA
ZMA supplements contain a combination of zinc, magnesium aspartate and vitamin B6. It is an essential supplement for hard-training athletes and bodybuilders. The components of ZMA supplements are necessary for maintaining hormone levels and aiding sleep. ZMA is known to increase the levels of testosterone and IGF-1 during training sessions. It is a fact that boosting testosterone and IGF-1 levels make huge impacts on muscle gains. The ZMA supplements also help in rapid muscle recovery and boost your immune system. You should consume ZMA products 40-60 minutes before bedtime on an empty stomach. You should not consume calcium while consuming ZMA.
Conclusion: There are a plethora of excellent supplements available in the market, but you need to buy them according to your physical requirement and as per your budget. You can stick to these recommended healthy and essential supplements for achieving your fitness goals in a short span. Ordering these necessary supplements will make your hard-earned money turn into hard-earned muscles.
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