The best muscle building supplements should always be based on a balanced diet. When you look for methods to supplement your needs you should already be having all the nutrients you need to make your daily meals. This being said, there are some supplements which have been proven to provide results, especially for people with intense physical activities, like gym-goers.
Supplements come in various shapes and sizes. Most supplements come in powdered form, but you can also buy supplements in solid or liquid form. The form of the supplements plays an important role in the digestion and absorption process. You should always look for the best alternative for the supplement you want to use. So which are the best muscle building supplements?
Protein is the base for muscle building because its complex value offers the fuel muscles need to grow. Protein supplements can be a good addition to an already rich nutrition plan. If you want to see the best results for protein powders you need to be consuming various protein sources such as meats, eggs or milk.
Protein supplements can be made from milk, eggs or beef. Some vegan alternatives include peas and rice protein powders. Studies show that the best protein source comes from whey. This means that whey protein is fast to digest and it transforms into fuel for muscle growth.
The recommended quantities of protein supplementation may vary from person to person. If you train every day you might need more protein to rebuild muscle tissue. If you train a few times per week you should still make sure you have plenty of protein even on rest days as those are the days in which your body recovers.
Protein supplements can come in many flavors. The best source of protein supplements should not include flavors, or it can include healthier alternatives to traditional flavoring.
When you look for protein supplements you also need to consider it will take a long time for your body to transform the foods into muscles. So you need to be patient, even with supplementation.
Creatine is one of the most studied supplements on the market. It comes as a great addition for muscle recovery and strength. Although the body naturally produces Creatine, people with intense physical activities tend to use this supplement. Professional athletes use Creatine to speed up the body`s response to multiple training sessions per day.
As your body produces Creatine naturally, you should only supplement it in cycles. So you can take Creatine for a few weeks and then take a break for the same period before using the supplement again.
Vitamins are essential to the health of our body. Since you might struggle to get all the vitamins you need from your diet, it might be recommended to use a good multivitamin. The key here is to find a good brand which doesn`t use replacements for the actual vitamins and only uses food sources to manufacture the products. There are too many brands selling vitamins which are made artificially.
A multivitamin supplementation may also sustain some other functions. It can benefit your brain, sight or skin. So make sure you know what your vitamin needs are and add a good supplement to your daily nutrition plan.
Amino acids or BCAAs are the building blocks of protein. There are essential and non-essential amino acids. Usually, you can have your required BCAAs from foods like meat or eggs. But you might benefit from using a quality supplement to get the complete chain of amino acids which can fuel your muscle growth.
Amino acids can be taken before, during or after a workout. Make sure you follow the guidelines on the packaging and don`t supplement a bigger dose as your body has a limited ability of BCAAs absorption.
Pre-workout supplements have started to get used on a large scale by gym-goers. The bad news is that most products are not that healthy and they don`t do much in terms of manageable energy. Even more, your body gets accustomed to certain products and it doesn`t respond the same after a few weeks of usage. The best pre-workouts have been made from plants. The natural sources for the ingredients are one of the top features to look for in a quality product.
Pre-workouts can also be a good alternative for people who don`t drink coffee. If you need a little extra boost to get you motivated, pre-workouts can be a good source if you take the time to find a quality product.
There are other supplements you might be taking such as fish oils or Glutamine. However, once you have your basics in place you should focus on your training sessions. And in the end, no supplement can help you build muscle if you don`t eat right or sleep enough.