The Three Basic Supplements for Lean Muscle Building.
There is no shortage of supplements that claim to boost muscle gains, but truly elite physiques are built by hard training and serious nutrition first and foremost. Supplements are just the icing on the cake.
Supplements are essential when you are not able to get enough nutrition from whole food or running out of time. Supplements are the easiest way to fuel your workout and fulfill your nutrition requirement of your body.
Here are the key details you should know about THE THREE BASIC LEAN MUSCLE BUILDING supplements.
1. Whey Protein.
Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.
Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although research also says " it can be equally effective when taken before training.
Benefits Of Whey Protein Supplementation
Fast digesting and more easily absorbed than other protein sources.
Increased muscle mass, especially when taken post-workout.
Improved appetite control, and greater feelings of fullness when dieting.
Contains more leucine than any other protein source.
Recommended Dose: 20-30 grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food.
2. Creatine.
Creatine is a naturally occurring substance within our muscle cells, and it is one of the primary sources of cellular energy. Whenever you blink your eyes, scratch your elbow, chew your food, or perform most other movements, it's creatine—or rather, the creatine phosphate energy system—that's powering you through it.
As a supplement, creatine has been popular since the 1990s, and has been the subject of hundreds of studies since then. It comes in numerous forms, but none have been shown conclusively to be as effective as the cheapest and most popular variety, creatine monohydrate.
Benefits Of Creatine Supplementation
Increased lean muscle mass, particularly with strength training.
Improved muscular strength.
Decreased muscle soreness and lower levels of exercise-induced inflammation.
Improved blood flow during training.
Improved performance during high-intensity training.
Many gym goers follow a "loading" protocol of around 25 grams a day for five days, but this isn't essential. But as Research says " you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don't skip it!
Recommended Dose: 5 grams, taken whenever works best for you. If it helps you remember, take half of your daily serving pre-workout, and the second half post-workout.
Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism.
Benefits Of BCAA Supplementation
Increased levels of muscle protein synthesis.
Decreased levels of muscle damage during exercise.
Decreased muscle soreness from exercise.
Improved endurance during exercise.
Recommended Dose: 5-10 grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Research explains,"BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders.
as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food.
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