When it comes to building muscle, supplements can be a game-changer!
While not essential, they can give you an edge in achieving your fitness goals. Certain supplements help to build muscle, increase strength, and speed up recovery time.
In this article, we’ll explore the top supplements to build muscle and their benefits.
One of the most popular supplements on the market for muscle-building is creatine. It is a naturally occurring compound found in our muscles and helps to produce energy during exercise. Creatine helps increase muscle mass, improve strength and endurance, and reduce muscle damage. The recommended dosage for creatine is 5 grams per day, preferably taken post-workout, with a glass of water or juice.
Protein is another essential supplement for muscle growth. It is a macronutrient that provides the building blocks for muscle tissue. There are different types of protein supplements such as whey, casein, and soy protein. Whey protein is the most commonly used and easily absorbed. The recommendation is to consume protein supplements within 30 minutes post-workout to aid in muscle recovery. The recommended daily intake of protein varies depending on body weight and level of activity but generally ranges from 1-1.5 grams per pound of body weight.
Beta-alanine is a non-essential amino acid that is naturally produced in the body. It helps to increase endurance and delay fatigue during high-intensity workouts. Beta-alanine works by increasing carnosine levels in muscles which helps to reduce lactic acid build-up. The recommended dosage for beta-alanine is 2-5 grams per day, preferably taken before a workout.
BCAAs or branched-chain amino acids are essential amino acids that the body cannot produce on its own. They play a crucial role in muscle growth and repair. BCAAs help to reduce muscle breakdown and improve post-workout recovery. They are commonly found in protein-rich foods such as meat, fish, and eggs but can also be taken as a supplement. The recommended dosage for BCAAs is 5-10 grams before or after a workout.
Incorporating these supplements into your fitness routine can help enhance muscle growth, increase strength, and speed up recovery time. However, it is important to remember that supplements should not replace a balanced diet and exercise routine. Before beginning any supplement use, it is always advisable to consult with a healthcare professional. With the right combination of supplements, diet, and exercise, building muscle has never been easier or more achievable. Read more at: https://www.trainerize.me/articles/what-are-the-best-supplements-to-build-muscle/