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Bulking up is challenging for many people, which is why muscle building supplements have become popular in recent years. Here are a few that are trending right now with bodybuilders everywhere.
Whey protein tops our list of because of its role in protein synthesis. This protein is a byproduct of milk, and contains high levels of Branched-Chain Amino Acids or BCAAs, which increase how quickly amino acids in the body are arranged into proteins. When taken after a workout, whey protein can also help repair damage to the muscle, thereby spurring future growth. For maximum benefits, consume 20 grams a half-hour before a workout and another 40 grams within an hour afterwards.
Bodybuilders are now recognizing that muscle building supplements should not include only one type of protein. Research shows that those who take whey and casein protein together after a workout experience greater muscle growth than those who take only whey protein. Furthermore, casein protein may decrease catabolism (the breakdown of muscle) during sleep, thereby allowing your body to better repair itself. Around 20 to 40 grams before bedtime is recommended, along with 10 to 20 grams with a whey protein shake immediately following a workout.
Creatine occurs naturally in the body, and approximately 95 percent of the body’s stores are found in the muscles. This supplement provides greater energy, allowing you to perform more reps or lift heavier weights. Some research suggests that creatine can raise levels of the insulin-like growth factor 1 (IGF-1) in the muscle, something that necessary for you to bulk up. Consume approximately two to five grams along with a protein shake just before a workout, and another two to five grams after your workout to maintain the right creatine balance.
A number of muscle building supplements on the market are designed to increase levels of nitric oxide in the body. Nitric oxide is a gas that dilates blood vessels, enhancing blood flow to the muscle and improving the delivery of oxygen, nutrients, water, and hormones. This allows for a better “pump”, while also helping speed recovery. Nitric oxide boosters typically contain the amino acid arginine, which converts to nitric oxide when consumed. Some common nitric oxide boosters include l-arginine, pycnogenol, and l-citrulline.
Glutamine is an amino acid that comprises nearly two-thirds of skeletal muscle, and is highly regarded as one of the best muscle-building supplements when it comes to improving endurance. Taking 15 grams of glutamine per day can make it possible for you to lift heavier weights and reduce the amount of recovery time needed between workouts. It will also help you preserve lean muscle and burn more fat, which will help you keep weight off over the long run.
Muscle building supplements such as these will help you achieve greater benefits than you would by simply watching your diet. It isn’t necessary to take all of them, as you can achieve tremendous results simply by adding one or two of them to your regimen.