The 6 supplements listed below can help you gain more muscle with your exercise program. Creatine is a molecule that occurs naturally in the body and is essential for gaining muscle. Zinc, magnesium, vitamin C and vitamin E are also essential for the body when doing intense training. Not only can creatine help you increase muscle strength and size, but it can also help you recover faster between sets.
This allows you to train longer and with more intensity, ultimately leading to greater gains. Hundreds of studies support the benefits of this supplement. There are two common methods for maximizing creatine stores in the body: a short-term creatine load and a continuous low-dose protocol. The short-term creatine load involves ingesting 20 grams of creatine daily for 5-7 days, followed by a maintenance phase of 3 to 5 grams per day.
This excessive consumption helps to flood the muscle with creatine and has been shown to increase muscle creatine stores more quickly. The continuous low-dose protocol involves consuming 5 grams of creatine per day over a period of four weeks. This method is less likely to cause weight gain.If you had to choose just one type of protein to spend your hard-earned money on, whey protein is the best option. Whey protein is a fast-digesting protein that quickly enters the bloodstream, allowing you to reach muscles faster and create a greater increase in protein synthesis compared to sources such as soy or casein.
Protein powders are convenient and lack preparation work, making them essential in any supplement stack.Caffeine is another great supplement for bodybuilding. This thermogenic ingredient can help increase your metabolic rate and provide you with a quick source of energy during your workouts. Caffeine has been shown to decrease the perception of fatigue during exercise, allowing you to maintain maximum force production. It has also been shown to increase the metabolic rate by up to 12 percent, which could help you lose a few extra pounds.BCAAs are composed of three essential amino acids and have been shown to stimulate muscle protein synthesis and aid recovery.
Taking about 20 grams a day for the first 5 to 7 days may or may not help maximize its benefits sooner.Vegetable protein powder is another great supplement for building muscle quickly. The best plant-based protein supplements are rice and pea protein blends because they are easily digested, taste good and contain high amounts of essential amino acids Leucine, Isoleucine and Valine. Creatine can be taken at any time of the day and does not need to be taken after training to maximize its effects. L-citrulline supplements have been shown to do about 53% more repetitions on the bench press than participants who took a placebo, as well as 40% less muscle pain.
Beta-alanine has been shown to allow participants to do an average of 22% more repetitions and lift 18% more total weight in each workout than when taking a placebo.You don't need supplements to build muscle, lose fat and stay healthy, but the right ones can help. Take this quiz to find out which ones are best for you.
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