Best supplements for gaining muscle

If you come to the gym regularly, you want every workout to be worthwhile. That's why incorporating the right supplements into your routine can make a significant difference. These 8 supplements can help you achieve your fitness goals by providing the necessary nutrients and support for muscle growth and recovery.

1 - Whey Protein Powder

Whey protein is the liquid that remains after curdling and straining milk. It is not only known for its fast absorption rate but also for its ability to provide all the essential amino acids needed for muscle growth and repair.

Numerous studies have shown that consuming 20-40g of whey protein per day can significantly increase lean body mass, and strength, and decrease fat mass. Therefore, it is crucial to incorporate whey protein into your diet every 3-4 hours to ensure a continuous supply of amino acids for optimal muscle recovery and growth.

2 - Creatine

Creatine is a non-essential amino acid that is primarily stored in our muscles and the brain. However, vegans and vegetarians may have lower creatine stores due to their dietary choices.

For the best results, it is recommended to supplement with 5 grams of creatine per day (or about 0.3g/kg) and distribute it into four equal doses throughout the day for 5-7 days. This loading phase helps to saturate the muscles with creatine and maximize their muscle-building potential. After the loading protocol, it is important to maintain creatine stores by ingesting about 5 grams per day to continue benefiting from its muscle-building properties.

3 - Essential Amino Acids

Essential amino acids, which are a group of nine amino acids that cannot be produced by the body and must be obtained through diet or supplementation, play a crucial role in muscle protein synthesis and the maintenance of lean body mass. By incorporating essential amino acids before and/or after resistance exercise, you can ensure a sustained release of amino acids, which promotes optimal muscle protein synthesis and supports the maintenance of lean body mass.

4 - Carbohydrate Supplements (Vitargo, Karbolyn)

Carbohydrate supplements such as Vitargo and Karbolyn, derived from various plant sources and processed to yield high molecular weight carbohydrates, can be particularly beneficial for muscle building. These high molecular weight carbohydrates provide a rapid and sustained release of energy during intense workouts, enabling enhanced performance and improved muscle recovery.

5 - HMB

Beta-hydroxy beta-methyl-butyrate (HMB), a metabolic byproduct of leucine degradation, has been shown to have positive effects on muscle growth and mass. To maximize its benefits, it is recommended to take 1-2g of HMB approximately 30-60 minutes before exercise, consistently for 3-12 weeks. This ensures that HMB levels remain elevated, allowing it to exert its full potential in supporting muscle growth and recovery.

6 - Glutamine

In addition to the aforementioned supplements, glutamine can also play a role in supporting muscle growth and recovery. It is an amino acid that is involved in various metabolic processes in the body. While the evidence for its benefits is not as strong as for other supplements, some studies suggest that supplementing with glutamine may help reduce muscle soreness and improve exercise performance.

By incorporating these supplements into your fitness routine, you can optimize your workouts and make the most out of every session at the gym. Before beginning any new supplement regimen, contact with a healthcare practitioner or a certified dietician.

Glutamine, a non-essential amino acid abundantly present in the body, plays a crucial role in various physiological functions. While there is no concrete evidence linking glutamine supplementation directly to increased muscle mass, it can still contribute to overall muscle health and recovery when combined with a well-balanced diet and proper training. Therefore, incorporating glutamine into your supplementation regimen can be beneficial in supporting muscle health and recovery.

7 - Carnitine

L-carnitine is a substance naturally produced by the liver and kidneys that plays a crucial role in lipid metabolism and muscle protein metabolism. By enhancing the transport of fatty acids into the mitochondria, carnitine can potentially support the utilization of fat for energy during exercise. This, in turn, leads to improved exercise performance and facilitates better muscle recovery.

8 - L-arginine

L-arginine is an amino acid that plays a vital role in various physiological processes, including protein synthesis and the production of nitric oxide. While there is limited evidence directly linking L-arginine supplementation to increased muscle mass, it can still contribute to overall muscle health and performance when combined with a well-rounded diet and appropriate training regimen.

Arginine is a non-essential amino acid that plays roles in protein and glucose metabolism, growth hormone, and creatine synthesis. While L-arginine alone does not show promising results as a supplement to aid in muscle growth, it is worth noting that it can increase exercise capacity by improving blood flow and nutrient delivery to the muscles, potentially enhancing overall workout performance.