Do you wonder which are the best supplements for muscle gain and strength? Gaining muscle mass is a laborious process for most individuals (except for genetically very talented). It requires primarily regulated nutrition, quality training, and sufficient rest between workouts.
Nutritional supplements are just a great tool that you can use besides those factors that I mentioned before to make the progress and improvement. But we need to know how to choose the right and proven supplements for which good scientific research should exist and which have proved to be successful in practice. If a supplement is on the market for several years, this is a good sign that it is a quality product.
Which Are The Best Supplements for Muscle Gain and Strength?
I am presenting you supplements that should help you in muscle gain and improving your strength. Remember, there is no magical supplement. First, you should have a good nutrition plan and training plan. Supplements are just a part of your goal to boost your muscle mass.
Whey Protein Drinks
I hope you already know now that you need to consume proteins to gain muscle. Imagine that proteins are bricks with which we build a house. In addition to the bricks, we also need workers, or in our case the energy.
This is obtained by consuming carbohydrates and fats. The bricks should be of high quality because the quality depends on the speed of progress and the final result.
If the bricks are falling down and chipping, you can’t expect the rapid progress, and reaching the final goal will be more difficult if we not give up before this happens. This means that we need to choose the highest quality protein to acquire muscle mass. You consume proteins with ordinary food as varied lean meat, eggs, skimmed dairy products, and similar.
However, since the need for protein during gaining muscle mass is increased (between 2 and 3 grams of protein per kilogram of body weight is recommended), the intake of the necessary proteins is often impossible and impractical with conventional foods. In this case, protein drinks are advisable, especially with such properties that the normal protein foods don’t have.
Vitamin – Mineral Formula
Vitamins and minerals are involved in many body processes. They are one of the best supplements for muscle gain and strength, plus regeneration. Without sufficient intake of essential vitamins and minerals, we will not achieve the necessary progress.
Modern food often contains too few vitamins and minerals. Low-quality foods provide only empty calories without the much-needed micronutrients and increase the need for them.
Even if you eat according to the principles of a healthy diet, it is likely that the food you eat is impoverished. This is because of production methods and the long storage time of the food. This way you will not satisfy your need for vitamins and minerals. If you are practicing with weights and even want to gain muscle mass, this will be even more difficult.
To satisfy the needs of vitamins and minerals, it is wise to choose a multivitamin and mineral formula that provides all the necessary micronutrients in a single dose.
Of course, certain individuals develop a lack of certain vitamins in a large amount, but it is necessary to address such cases specifically. The complete formula covers all needs, but it isn’t desirable to overdose. Increased doses may be suitable only for certain vitamins and minerals, but still not every time.
Creatine monohydrate is one of the most researched food supplements, whose effectiveness is indisputably proved in practice. Creatine Monohydrate is a natural substance that is otherwise found mainly in red meat, but in small doses.
It promotes the development of muscle mass and serves as an excellent source of energy for short, intense muscle work, such as training with weights in the fitness center. Creatine bounds water in the muscles. Hydrated muscles are a prerequisite to be able to transfer large amounts of nutrients to muscle cells that are crucial for muscle growth.
If you ingest creatine before training, it will partially neutralize the lactic acid, which allows longer and more intense workouts. Due to the beneficial effect on brain functioning, it also increases the concentration in sports activities.
There are many effects of creatine, which can affect the development of muscle mass. Recent research showed newly discovered facts, such as the impact of creatine on lowering myostatin (a substance that inhibits muscle growth), the effect of creatine on the activation of satellite cells in muscle cells, and the increase of an anabolic hormone IGF1.
Proteins are made up of amino acids. You need a high protein intake if you want muscle growth and regeneration. Proteins are the main building blocks of our muscles. Certain amino acids have an intrinsic function of promoting the growth of muscle mass, and are not just muscle growth factor but also promote muscle growth.
Of course, the precondition for this is the presence of all amino acids and sufficient energy from fat or carbohydrates. According to research, amino acids with a branched-chain structure (BCAA) are the most related to the increase in muscle mass. BCAA is composed of three amino acids: L-leucine, L-isoleucine, and L-valine.
Many BCAA contain whey protein, however, it is recommended that you consume about 5 grams before and after training to achieve better results. BCAA is available in the form of powder, tablets, capsules, or solutions. BCAA powder is the cheapest, which is, unfortunately, less soluble in water. The ratio of the L-leucine, L-isoleucine, and L-valine should be 2: 1: 1.
If you want an effective muscle gain, you should first take care of healthy nutrition, which means that you need to consume enough protein. You should consume proteins and enough calories from carbohydrates and fats, which serve as an energy source.
You must ensure to have the quality workouts with weights, since the maximum intensity exercises stimulate the body to develop muscle mass, not to mention the sufficient break between workouts, as the muscles grow only when resting.
Using a nutritional supplement for muscle gain and strength will accelerate the process of developing muscle mass if you have proper nutrition, exercises, and rest. So, which are the best supplements for muscle gain and strength? On this point, you should do research and choose supplements that are of high quality and proven to work. Use them wisely and don’t overdose with them.