GROW YOUR MUSCLES MORE EFFECTIVELY WITH HEALTH SUPPLEMENTS

 Muscles are the fuel of life. There are 600 muscles in the human body. Skeletal, smooth, and cardiac are the three types of muscles. It is absolutely vital to maintain your muscles mass. This Blog will enlighten you about muscle mass necessity, and the best supplements for muscle growth.

UNDERSTANDING MUSCLE MASS

Muscle mass can be defined as the weight of muscles in your body in kilograms or pounds. Muscles are synonymous to engines. They are the battery, and a surveyor of energy. The human muscle mass plays a crucial role in building body fitness. The process of building muscles, will burn your energy as well as fat all the time. An increase in muscle mass results in faster functioning of the body.  Muscles make your body burn calories/energy. As a result, there is an increase of your basal metabolic rate (BMR). In a way, building muscles help you maintain your weight. The best supplements for muscle growth cater to the process of muscle making, as well as supplying other nutrients for overall fitness.

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WHY IS MUSCLE GROWTH IMPORTANT?

Muscles growth is necessary for a number of reasons. I have jotted the most important advantages of maintain muscle mass below:

• Maintaining regular body function- Aging results in a natural loss of muscle. It is known as sarcopenia. Muscle mass smoothens the normal bodily functions like walking, standing, and lifting objects. Proper muscle mass reduces the risk of chronic disease. Maintenance of muscle mass, via supplements and exercise makes it possible to fight the natural decaying of muscle mass.

 

• Preventing osteoporosis- The best supplements for muscle growth help in controlling osteoporosis and bone decay. Weakening of muscles, especially in old age, can lead to bone issues. When bones decay they turn brittle and more fragile. Thereby, there is an increased risk of a fracture or break. Maintenance of muscle mass is therefore necessary. Apart from taking supplements, lifting weights can help to increase bone density and bone strength.

 

 

• Regulating blood pressure- Muscle mass regulates blood pressure.  Various researchers depict that taking up muscle growth supplements and weight lifting can increase in blood pressure. But the increase in only temporary.
• Lower your resting heart rate- Muscles manage your heart rate. People who are involved in heavy weight training find it difficult to maintain heart rate. The reason being that heavier weights cause more exertion on the cardiovascular system. Hence, taking up the best supplements for muscle growth is advisable.

 

• Combating heart disease and type 2 diabetes- Healthy muscles combat heart diseases and type 2 diabetes. Muscle via strength training can improve the human body's tolerance to glucose and insulin sensitivity. Glucose and insulin balance regulates blood sugar levels.

 

Add to the above, muscle growth is beneficial for mental health as well.

 

THE BEST MUSCLE GROWTH SUPPLEMENTS

Now that the importance of muscle growth has been elaborated, let us take a look at the best supplements for muscle growth:

Protein Supplements

Protein is the building block of the human body. Protein is the foremost supplement in context of muscle growth. Not just bodybuilders, and athletes, but laymen also need protein. Consuming enough protein is essential for gaining muscle. In order to gain muscles, you must consume more protein than your body breaks down via natural processes.

If taking up protein rich food is not feasible, then it’s best to take protein supplements. You can choose protein powders, shakes, bars, and tablets. The most popular type of protein supplements are whey, casein and soy protein. Protein supplements are sourced from both animal and plant products. Hence, they are safe for vegans also. It is proven through research that taking protein supplements, especially with exercise, leads to muscle growth.

Weight Gainers

Weight gainers are also known as mass gainers. They are one of the best supplements for muscle growth. Mass gainers are calorie dense dietary ingredients. They contain macros like protein, carbohydrates, and healthy fats. Mass gainers also contain micro nutrients like vitamins and minerals. These supplements are designed to conveniently make you consume more calories and protein. Mass gainers are mostly recommended for skinny people, bodybuilders, gym enthusiasts, highly active people, and those who have poor appetite.

Calories are the basic unit of energy, and mass gainer supplement offer you high calories. They work instantly. Just mix the mass gainer supplement powder in water or milk or smoothie and gulp it down to experience a hike in your energy levels. Mass gainers work best when paired up with exercise and regular workout. The increases calories via mass gainers will further increase your lean muscle mass when combined with exercise, else it will just lead to unhealthy fat accumulation.

Branched-Chain Amino Acids

Amino acids are the manufacturing unit of protein. Some amino acids are not build inside the human body. They are called essential amino acids. They must be taken via diet or supplements. Amongst the essential amino acids, there are three important ones which are grouped together to form branched-chain amino acids. The BCAAs contain three individual amino acids called leucine, isoleucine and valine. These BCAAs are necessary for muscle growth. In fact, BCAAs make up about 14% of the amino acids in our muscles. If taking up BCAAs via food is not easy then one should take it via supplements. Experts recommend that BCAAs significantly improve muscle gain and reduce muscle loss. Various other researches depict that BCAAs only benefit you if you are not eating enough high-quality protein in your diet. SO, yes, maintaining diet is required along with BCAA supplementation.

Multivitamins

Multivitamins are the next best supplements for muscle growth. Multivitamins are a combination of various vitamins and minerals. Multis not only help in muscle growth but also provide other nutrients for the welfare of the body. Vitamin D is necessary for bone health. It is called the ‘sunshine’ vitamin because it is gained through sunlight. Vitamin D maintains bone health and reduces the risk of osteoporosis. Calcium supports vitamin D in the endeavour of strengthening bones. Iron is an essential mineral. It makes up haemoglobin and enhances the oxygen supply throughout the body. Iron increases the production of red blood cells. Iron boosts your energy levels and makes you active. Vitamin C is the immunity booster. It is a water soluble vitamin, and must be taken regularly via supplements. Vitamin C helps you to fight infections, and reduces the risk of getting diseases. Magnesium is important for maintain hundred of body functions. It is helpful in maintain metabolism. Zinc is an energy booster again. It is also beneficial in maintaining mental health and reducing depression or mental stress. All in all multis cater to muscle health whether directly or indirectly.

 

SUPPLEMENTATION FOR MUSCLES- ALL THAT YO NEED TO KNOW

Muscle growth is a three tier process: eat more calories than you burn; consume more protein than you break down; and follow an exercise program which challenges your muscles. Dietary supplements help to accomplish all these criteria. This article will walk you through the best supplements for muscle growth.

PROTEIN SUPPLEMENTS

Protein is the building block of the human body. It is the chief of all supplements for muscle growth. Protein is essential for the growth, maintenance, and replenishment of muscles.

WHAT DOES THE BODY NEED TO BUILD MUSCLE?

Protein Supplements

In order to gain muscle, one must stay in protein surplus. For this, consume more protein than their body breaks down through natural processes. Many people cannot get high protein out of natural diet. Hence, supplementation becomes important. Researches depict that taking extra protein via supplements will lead to more muscle gain. This is especially applicable to people who exercise. Protein supplements add extra carbs to people who are active. Add to that, some researches also depict that consumption of high amounts of protein supplements is helpful in increasing muscles only if you are already not following a high-protein diet. Maintain an optimum amount of protein intake. Active individuals who want to gain muscle mass, should take 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight.

Weight Gainers

Weight gainers are these second best of all supplements for muscle growth. Weight gainers are protein supplements with more carbs and fats. Mass gainers are rich in calories. These supplements are designed to conveniently help you get more calories and protein. Mass gainers are perfect for individuals who struggle to gain muscle. There are many people who struggle to gain muscles despite consuming large amounts of calories and lifting weights. Different mass gainers have different calorie contents. Determine your calorie need and accordingly buy a mass gainer supplement. Usually a mass gainer contains 75–300 grams of carbs and 20–60 grams of protein per serving. For best result, combine mass gainer consumption with regular exercise. Mass gainers come in various flavours. They offer a bunch of both macro and micro nutrients.

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Beta-Alanine

Beta-alanine is an amino acid. It is one of the best supplements for muscle growth, in sense that it reduces muscles fatigue. Beta alanine increases exercise performance. It accelerates muscle mass if you are following an exercise program. It was found in a recent study that 4 grams of beta-alanine when taken per day for eight weeks will increase lean body mass.  This kind of beta alanine consumption is good for wrestlers and football players. In another study it was found that adding a beta-alanine supplement to a six-week, high-intensity interval training program is beneficial. It increases lean body mass by about 1 pound (0.45 kg). All in all beta alanine supplementation supports muscle gain best when combined with an exercise program.

Branched-Chain Amino Acids

The next of all essential supplements for muscle growth are branched-chain amino acids (BCAAs). BCAA consist of three individual amino acids: leucine, isoleucine and valine. BCAA supplements are manufactured from both animal and plant sources. BCAAs are vital for muscle growth. BCAAs make up about 14% of the amino acids in your muscles. BCAA supplementation has become quite prominent amongst all the muscle gainers. Recent studies depict that BCAAs improves muscle gain. They also reduce muscle loss. Various researches depict that BCAA supplementation may not produce greater muscle gain in those following an exercise program. You should pair up your BCAA supplementation with enough high-quality protein in your diet. BCAA supplementation is beneficial if your diet is inadequate.

Caffeine

Caffeine is taken by the whole world, in different forms. Caffeine works as a strong pre workout supplement. Caffeine keeps you vigilant, and helps you to perform at full intensity. Caffeine lowers the feelings of exertion, fatigue, and even post-workout soreness. As a pre-workout supplement, caffeine helps you to train harder. It keeps both your mind and body in the game for just a little longer. Caffeine supplementation makes a considerable difference between a workout that maintains muscle and one that builds muscle. There are various other benefits of caffeine apart from muscle building. Caffeine improves motivation to work out. It decreases the perceived exertion, and delays muscle fatigue. Caffeine increases endurance.

NECESSITITES FOR MUSCLE BUILDING

 

Apart from the above mentioned supplements for muscle building, there are few other notions that a muscle builder must take care of. To gain muscle mass and strength, one must be hydrated all the time. Muscle gainers must consistently nourish their body with water, nutrients and calories. Here are some tips to note regarding muscle gain supplements:

Water: It is necessary to stay hydrated. Drinking water helps your body to be trained harder. It helps you to recover faster. Plus, water absorbs the nutrients from the food and the supplements that you need.

Carbohydrates: After protein the most important macronutrient for muscle building is carbohydrate. Carbs are necessary to build muscles. Carbohydrates work as a useful source of glycogen. Carbs or more precisely glycogen is a fuel for the body. Consuming enough carbs will power up your workouts and boost your recovery.

Amino acids: Amino acids are important supplements for muscle growth. Amino acids make up protein. Amino acids are crucial for muscle growth. There are essential and non essential amino acids. The essential amino acids are the ones that are not produced in the body itself. They must be supplemented from the outside. Protein and amino acids together help in building and repairing muscles. They support all of the body’s systems such as bones, hormones, and enzymes.

Magnesium: Magnesium is a crucial micronutrient for building muscles. Magnesium is really important because it helps your muscles to relax. Magnesium is essential for recovery.

Vitamin D3: Vitamin D is known as the sunshine vitamin, because it is absorbed from sunshine. Vitamin D3 is important for building muscle, especially skeletal muscles. It is linkd to anabolic hormones like testosterone.

 

To conclude, muscle-building supplements not only increase muscle mass but also improve physical performance. They help you during resistance training. Muscle building supplements stimulate muscle growth. Resistance trainers who lift weight and put a high degree of strain on the muscles. Over time muscles adapt, become stronger and, typically, larger with supplements. There are various muscle-building supplements available for people. These supplements improve one’s athletic performance and enhance one’s muscle growth. The muscle building supplements are beneficial for beginners as well as for those who are habitual of it. Muscle building supplements are necessary for any and everyone in today’s world.

 

All Type Of Best Supplements For Muscle Growth

Muscle building seems possible only when we continuously challenge it to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.  

When the fibers of our muscles gets damaged or injured, Muscle hypertrophy takes place. Then, our body repairs those damaged fibers by fusing them that generally increases the size and mass of our muscles.

 

However, the exact number of required diet, exercise and time needed to build muscles, totally depends on the quantity of muscles you want to build. It also includes individual factors as well which defines the time required to build good muscles.  

 

Let's see what are the sources to build our muscles :

 

Muscle Building With Workout

 

It generally takes more than a few weeks or even months of consistent exercise before your muscles start to change &  become visible.

 

Examples of strength training exercises are free weight lifting, stationary weight machines, resistance band exercises, pushups and squats, etc. Also, it has been seen that if you are doing resistance training with three weights, it will be more effective than performing one set for a longer duration of time.

 

Muscle Growth With Rest

 

If we do not let each of our muscle groups take rest, we will reduce our ability to muscle repair. Minimum rest slows the fitness progression and also increases the risk of injury in us.Getting a good amount of sleep is also necessary for the process of muscle growth. Many researchers have also suggested that adequate sleep increases the process of protein synthesis in our body, contributing to the gain of muscles. However, several other studies are needed to confirm the observation.

  

Muscle Growth with Proper Diet :

 

Consuming a balanced and healthy diet is a key to staying fit. If you wish to build muscle, protein intake is really important. Looking at the data, males need 56 grams and females require 46 g of protein each day.

 

If you are not able to fulfill your nutrient requirement to build your muscles, then you take help of the best supplements for muscle growth.

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1. Whey Protein For Muscle Growth

 

Whey protein is a health & nutrition supplement that generally contains a large amount of protein and nutrients with added flavours, as it does not taste very good as a whole. The protein content in an average supplement comes to about 25-50 gm. You can add several other items like fruits and veggies in your protein shake, to increase the calorie level or have it as a meal replacement.

A. Optimum Nutrition 100% Whey Gold Standard

 

Optimum Nutrition whey protein is one of the best supplements for muscle growth. Single serving of this supplement offers 24 grams of whey protein, 3 gm of carbs and 1 gm of fat with benefits to repair and rebuild muscles.

 

If you will go through the reviews of different consumers you may get to see most of them praising the protein as the best supplements for muscle growth available in the market. Gold Standard whey is a great choice for those who want the combination of all three whey types.

 

The powder offers fusion of all three kinds of whey, Isolate whey offering high percentage of overall protein, the Concentrate whey includes less amount of protein but  contains some health benefits like weight loss (conjugated linoleic acid), and Peptides which offer quicker observing of proteins.

 

2. Plant Based Protein For Muscle Growth

 

Vegetarians do not consume meat, fish and poultry, and neither do vegans. But vegans exclude every animal product, not even animal dairy and eggs. If you are following a vegan diet, it means that no refried beans with lard, margarine made with whey and no gelatin will be included in your diet, which comes from animal bones and hooves. All the other Fruits, vegetables, green vegetables, grains, all nuts, whole seeds and also legumes are considered as your daily staples.

 

A. ALOHA Organic Chocolate Protein Powder

 

This one of the best supplements for muscle growth for vegans contain pea, brown rice, hemp, and pumpkin seed to offer an adequate amount of protein. It consists of cinnamon to enhance flavor and cocoa to charge up your body. AlOHA Protein Powder also contains coconut, so people who are sensitive to coconut should avoid using  this product.

 

This product offers 18 g of protein and has as little as 4 mg of sugar and gives 130 calories in one serving. It is recommended to mix 2 scoops of this one of this supplement per serving to liquids and considered best supplements for muscle growth.

 

2. Amino Acids For Muscle Growth

 

Amino Acids or BCAA ( Branched-Chain Amino Acids )  are not provided by the body but are very essential to it.  But one can opt supplements in the form of tablets, which are designed to fulfil the requirement. These are mainly valine, leucine, and isoleucine.  

 

Whether you use BCAA or any best supplements for muscle growth to fulfil the requirement, your body's ability to recover from exercise will increase the use of amino acids.

 

To speed up the process of muscle recovery and get the most out of your workouts, it is suggested to consume the best BCAA supplements for muscle growth that our body needs to create new muscle tissues everyday.  Apart from valine, leucine, and isoleucine, - glutamine is also a popular and best supplement for muscle growth.

 

Amino Acid Supplements For Muscle Growth :

 

A. Essential amino energy

 

The Optimum Essential Amino Energy is one of the prominent brands when it comes to amino acid supplements for muscle growth. The label on the product highlights the “anytime muscle recovery” aspect of the product which clearly gives an idea that the supplement is specifically designed to speed up muscle recovery process. The nutritional ingredients in the product are adequate as compared to other supplements. You get a total of nine grams of serving out of which 2 grams is carbohydrates.

 

Along with BCCAs, and amino acids, the supplement also contains 160 milligrams of caffeine. The caffeine is extracted from two plant based extracts which are green tea extract, and green coffee extract. The presence of the caffeine in the supplement makes it a best choice for a pre workout supplement. You will eliminate the feeling of laziness in the mornings, and enhance your focus.

 

Amino energy does not contain all the elements of BCCAs which are leucine, l- leucine and valine, as normally BCCAs supplements do, but it does contain Citrulline. Citrulline is responsible for enhancing blood flow; the blood flow will provide your muscles with the pump needed throughout the exercise.

 

The taste of the supplement is great and comes in different flavors. Some of which are mocha cappuccino, peach lemonade, and blue raspberry. Overall this is one of the best supplements for muscle growth. To improve the endurance and muscle growth you may definitely find the supplement useful.

Conclusion

 

If you’re one of those who are not getting enough protein from their diet and having trouble gaining muscles, then you surely need the best supplements for muscle growth.  These Protein powders provide a high quality source of protein when consumed, and you can take it during workouts or between your meals to promote muscle gain in your body.

 

When are you going to purchase your suitable supplement, always search for the quality, taste, manufacturing process and your budget line. If you are still confused and want the best for you, you can choose one of the best supplements for muscle growth from the list mentioned above.