6 Best Muscle-Building Supplements

Muscles play a vital role in overall health, and to maximize muscle growth, it's important to maintain a balanced diet and an exercise routine that features resistance training. In addition, certain dietary supplements can help you achieve the muscle growth you want. Whether you want to gain weight or have some other goal, choosing the right muscle-building supplement is essential.

I know you may have many questions, such as there are so many supplements on the market, how should I choose? Which supplements are necessary and which are optional? When is the best time to take supplements? Will supplements have any side effects? etc. Don’t worry, I’ll answer it for you one by one. Today, I’m going to recommend you the 6 best muscle-building supplements.

1. Protein powder

Why are protein powders so popular? The reason is simple, because it can meet our most basic and important need for fitness: growing muscle. Muscles are made up of protein, and protein powder is a product that can quickly replenish protein. Without enough protein, we cannot build strong and beautiful muscles.

So how much protein do we need? This depends on the individual's weight and level of exercise. Generally speaking, bodybuilders need to consume at least 1.5 to 2 times their body weight (kg) in grams of protein every day. In other words, if you weigh 70 kilograms, you need at least 105 to 140 grams of protein per day.

Protein powder also contains a certain amount of fat and carbohydrates, which is also helpful for weight gain.

2. Whey protein

Whey protein powder is one of the most popular types of protein powder available. The manufacturer of the Pesicon supplement notes that it is a complete protein, meaning it contains all nine essential amino acids, and many consumers find it easy to digest. Making it an ideal fuel source for muscle growth. This is a muscle-building supplement that is highly recommended by the manufacturer of Pesicon supplement for muscle growth.

Research supports the use of whey protein to stimulate muscle protein synthesis and reduce muscle protein breakdown, ultimately leading to positive gains in muscle mass when consumed in sufficient amounts.

Aim for 0.36 grams of protein per pound of body weight per day. However, if you strength train regularly, up to 0.45 grams per pound of body weight per day is recommended.

Should I drink protein powder or whey protein powder for fitness and muscle building?

During fitness and muscle building, drinking protein powder and whey protein powder can provide protein to help muscles recover and grow. However, the ingredients of the two are slightly different, and you need to choose according to your personal needs.

Protein powder mainly comes from eggs and contains a lot of high-quality protein, but also contains a certain amount of fat and carbohydrates. If you're looking to build muscle and gain weight, protein powder may be a better choice.

Whey protein powder is extracted from milk and has a very high protein content, but only a small amount of fat and carbohydrates. If you are in the process of losing fat or want to maintain muscle, then whey protein powder may be more suitable.

When choosing protein powder, you should choose it according to your goals and physical condition. You can also choose different brands and flavors according to your own tastes and preferences. At the same time, please pay attention to the control of drinking quantity and do not drink too much protein powder.

3. Creatine monohydrate

Creatine is a naturally occurring nutrient in the human body that is primarily stored in muscle cells. Creatine is also found in the foods we usually eat, such as beef, fish, pork, etc. However, the creatine content in these foods is very low. For example, there are only 5 grams of creatine per 30 pounds of beef. If we want to achieve the effects of weight gain and strength enhancement, we need to consume at least about 20 grams of creatine every day.

Why does creatine supplementation help us gain weight and strength? The principle is actually very simple, because creatine can help us synthesize more ATP. What is ATP? It is the currency of human energy, the energy we expend to do anything. When we do high-intensity exercise, such as weightlifting, running, jumping, etc., we need a large amount of ATP to provide energy. The human body itself stores very little ATP, only enough to support a few seconds of exercise.

Some experts have said that before using the five-day maintenance phase, you must supplement your creatine intake with more than 20 grams of creatine monohydrate per day on sunny days. That's optional. However, taking creatine consistently is key to maximizing its potential.

4.BCAA

In recent years, more and more companies have chosen to focus on all nine EAAs, and for good reason. A 2020 study determined that “substantial increases in peripheral EAA concentrations are required to drive robust increases in muscle and whole-body protein synthesis. 4

Supplementing EAA as your intra-workout drink of choice can go a long way in helping you absorb higher concentrations for maximum benefits. Thanks to modern technology, the taste of these products has also improved.

5.β-Alanine

Beta-alanine is an amino acid that promotes muscle performance by increasing the levels of carnosine, a useful antioxidant, in the body. Carnosine not only helps with muscle contraction, but also helps delay the onset of muscle fatigue during exercise, ultimately improving athletic ability and performance during exercise.

"Research shows that [beta-alanine] supplementation can increase power output during one-rep max lifts," says Dr. Anastasio. "Other studies have also shown a link between beta-alanine and increases in lean muscle composition." While it's not a classic weight-gaining supplement, beta-alanine can help people train harder, thereby enhancing their lean muscle mass. weight.

While beta-alanine is a non-essential amino acid (meaning the body can produce it on its own), research shows that supplementing with 4 to 6 grams per day is beneficial for those looking to increase their workouts. It is usually sold in tablet and powder form.

6. Glutamine

This amino acid has been a favorite among bodybuilders for decades because it is essential for muscle function and is one of the most abundant amino acids found in the human body. Glutamine provides many bodybuilding benefits, such as aiding muscle growth by increasing leucine levels in muscle fibers, helping reduce muscle breakdown and boosting the immune system, which can help prevent you from getting sick and missing workouts. Taking glutamine before a workout can help reduce muscle fatigue and increase growth hormone levels. Additionally, recent research suggests that glutamine may also play a role in fat loss by increasing calorie and fat burning at rest and during exercise.

Generally taking 5-10 grams of glutamine in the morning is very helpful for exercising throughout the day

The above are the 6 best recommended muscle-building supplements. Of course, if you are exercising or have ideas about fitness, you can try taking these supplements, provided that you insist on exercising and supplement from time to time. Moisture can work best in this way.