It’s so important to fill in any gaps in diet, using muscle gain supplements to continue effectively building muscle mass. One of the best ways to get the most out of sports nutrition is to use them synergistically. This guide will help beginners understand what the best supplements are for muscle gain.
The basis of our muscle tissue is protein, therefore, without a sufficient amount of it, muscle development is impossible. It happens because the protein itself consists of significant compounds – amino acids, necessary for nutrition and growth of fibers.
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Among different kinds of sporting nutrition products, protein is almost a key element, since people who are engaged in weight training especially need protein and amino acids consumption. Lacking this element will prevent you from gaining desired muscle mass and, therefore, to achieve your set goals.
Due to amino acids protein consists of, it can perform several functions: gain muscle mass, reduction of fats, maintenance of physical form, etc. That is why before using it is necessary to know what kinds of protein are there, and what are the effects of their use.
Here are 8 types of proteins:
- Whey Protein Concentrate
- Protein hydrolyzate
- Whey Protein Isolate
- Soy protein
- Egg protein
- Milk protein isolate
- Collagen hydrolysate
Nitric Oxide Boosters
Nitric Oxide Supplements are becoming more and more popular these days for gaining muscles. However, nitric oxide also has some amazing health benefits that make it popular with anyone looking to improve their health.
Nitric Oxide is a gas that is produced naturally within our bodies. It helps to increase the flow of blood to our muscles during intense exercise and can be beneficial to anyone over 40 who wishes to improve their circulatory health.
Nitric Oxide supplements do not contain NO directly, instead, they contain ingredients, particularly l-arginine which increases the production of NO within your body. Many also contain antioxidants to keep the NO from being destroyed too quickly. NO can be a bit extreme – anyone having lower blood pressure should avoid taking it. It is extremely beneficial to those who need it.
It was named “Molecule of the year” in 1992 when many of its beneficial effects were discovered. It’s more helpful to cardiovascular health than just lowering your cholesterol level.
After transformation L-arginine is converted into NO, which increases blood circulation by enlarging blood vessels. 1 It helps to fill your muscles with blood when you are using them intensely, it is essential to carry a larger amount of nutritional components to the muscles when you exercise.
This process occurs whenever working out, and new capillaries will form within the muscles to help this process. Intense exercise will deplete the supplies of NO that your body produces, which is why many athletes and bodybuilders look to replenish it with supplements.
HGH Releasers and Bodybuilding Peptides
The key controllers of HGH secretion – hypothalamus peptide hormones, known as somatostatin and somatoliberin. These are secreted by the hypothalamus with the help of neurosecretory cells.
However, several physical aspects influence the stability of the hormones and the release of somatotropin. Experts have proved that HGH releasing can be improved three or four times, with no hormonal mediators.
HGH release stimulants:
Bodybuilding peptides are the best potent stimulants of HGH. The price of an alike course is much lower:
GHRP-6, GRF (1-29), Ipamorelin, CJC-1295, HGH Frag (176-191) – fragment, GHRP-2
Other important things:
- Enough sleep
- Physical exercises (aerobic exercise is almost 2 times more pronounced than weight training)
- Protein intake
- Taking L-arginine
- L-glutamine intake
- Hunger – an inappropriate option for bodybuilding
- Creatine – recently have been proven that creatine can boost the making of IGF-1
BCAA – Branched Chain Amino Acids supplements are known for being the grouping of essential and significant amino acids for muscle building. They mostly are good for damage prevention and muscles fast recovery, especially after extreme workouts.
BCAAs supplements are not as popular as protein or creatine, but starting to create a fuss. Among the essential amino acids are valine, leucine, and isoleucine. 1/3 of the whole muscles of our bodies consist of them.
How do BCAA Supplements work?
Usually, after a person is having an intense workout, his body is in a state known as catabolic. This refers to the wasting of muscles. You must always avoid it!
By consuming BCAA supplements, the problem can be solved. It may become a part prior, during and then after the occurrence of an intense workout. The muscles, in this case, will be supplied with a massive quantity of nutrients that will surely aid in rebuilding it quickly.
BCAA supplements are great for post-workout. Thus, your body will have the chance to produce a great number of proteins later on. It’s crucial for athletes, bodybuilders and not only.
Gainer can be the best “build muscles fast supplement” since it consists of carbohydrates and protein. Although, manufacturers also add creatine, minerals, amino acids, vitamins and fats to the gainers. Athletes take gainers to increase muscle mass and as an additional energy source.
The way protein-carbohydrate mix works?
The secret of its effectiveness is in combining the effects of carbohydrates and protein. Independent medical research has long confirmed the working qualities of such a combination – the gainer was among the first supplements for athletes. It’s true that previously such products were prepared from the cheapest proteins, sugars, and fats, losing in product quality, but winning in its caloric value.
The main goal of using gainers in bodybuilding and other weight lifting training – a rapid increase in muscle mass. Gainers are great also for ectomorphs, people with asthenic (lean) physique without excess fat. If you ever thought how to gain weight for skinny guys with high metabolism – gainer is the answer.
People of this morphological type are distinguished by a high rate of metabolic reactions, and it can be not enough for them, using other sports nutrition for systematic training to gain muscle mass and increase strength. Gainers solve the problem of lack of energy and material for anabolic processes.
L-Glutamine is a conditionally indispensable amino acid. This amino acid is a part of the protein. It is essential for effective muscle growth and support of the immune system. 2 Glutamine is very common in nature. It is a conditionally indispensable amino acid for human beings.
L-glutamine circulates in large quantities in the bloodstream and mostly accumulates in muscle tissue. It’s the most abundant amino acid in the body, and the muscles consist of 60% of it. This fact explains it’s wide using in bodybuilding and sporting nutrition.
Why vitamins and minerals are so significant for athletes?
After extreme physical activity, you are exhausted and a vast quantity of vitamins and minerals goes from your body. Not maintaining an essential level of vitamins and minerals will interfere with a regular workouts in the gym. This can easily slow your muscles growing. In some cases, can even be a cause of some serious health problems.
What vitamins do athletes need first of all for muscle growth and recovery after exercise?
We will list the ten most important vitamins:
- First on the list is cobalamin (vitamin B12). It takes care of the nervous system, which transmits signals from the spinal cord to the muscles, thus stimulating their contraction, coordination, and growth. Cobalamin can only be found in animal products, such as fish or meat.
- Biotin, which is also involved in energy processes, plays a crucial role in the synthesis of amino acids. It is found in egg yolks, beef liver, milk, soy, and barley.
- Riboflavin (B2) regulates many protein-exchange processes in the body, associated with glucose assimilation and fatty acid oxidation. Besides, this compound increases the sensitivity of muscle tissue. Its sources are dairy products, liver, almonds, and other nuts, as well as seafood and eggs.
- Vitamin E is a strong antioxidant that promotes muscle cell growth, and enough of it improves an athlete’s endurance. Many kinds of nuts, seeds, green leafy vegetables, and vegetable oils are “abundant” with this vitamin.
- Vitamin A is also involved in protein synthesis. If its insufficient amount in the body reduces the level of glycogen, which “feeds” the muscles and tissues with energy. Most of it is found in beef and pork liver, as well as in milk, butter, and cheese.
- Vitamin C plays a responsible role in maintaining activity and health. This powerful antioxidant is involved in the synthesis of collagen, the base of connective tissue. It also prevents iron deficiency in the blood, which can lead to a decrease in hemoglobin and muscle activity. Fruit (especially citrus fruits), onions and other vegetables are essential to maintain the right amount of this vitamin.
- Niacin (B3) affects muscle energy production by participating in many metabolic processes. Liver, mushrooms, eggs, milk and sea fish should be eaten to replenish it.
- We couldn’t forget the most important vitamins of group D, without which the calcium and phosphorus necessary for the strength of bones simply will not be assimilated. Their source is milk, cottage cheese, butter and… sunlight.
- Protein growth requires thiamine (B1), which is directly related to the oxygen supply of working muscles. Thiamine is found in red meat, beans, liver, nuts, whole grains, and even bananas.
- Completes the list of pyridoxine (B6), the lack of which slows down the process of protein synthesis in the body. Chicken, fish, nuts, avocado, green salad, and liver will give the necessary amount of this vitamin, which is also involved in the synthesis of important amino acids.
Mike Lilley is the author of many articles and reviews on our site. He is a fitness & bodybuilding blogger and co-founder of Boost Hormone. He writes product reviews based on the results of scientific research. From the great variety of information and products in this niche, he recommends only those that include science-based nutritional ingredients. Find Mike Lilley at SelfGrowth.
- Kejing Chen, Roland N. Pittman, and Aleksander S. Popel “Nitric Oxide in the Vasculature: Where Does It Come From and Where Does It Go? A Quantitative Perspective” – Antioxid Redox Signal. 2008 Jul; 10(7): 1185–1198. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932548/
- P C Calder 1 , P Yaqoob “Glutamine and the Immune System” – PMID: 10582122 DOI: 10.1007/BF01366922 https://pubmed.ncbi.nlm.nih.gov/10582122/