What are the best supplements for building muscle?

When it comes to finding the best muscle-building supplements, there’s a big difference between effective supplements that give a boost and those that are just marketing claims.

Experts believe the average amount of muscle you can build depends on a variety of factors, including age, genetics and training status. legally Packaged into your body (read: without steroids) is One to two pounds per month. Can you build more? Maybe. But this requires the right combination of consistent exercise, proper dietand targeted supplements to beat the average.

What are the best muscle-building supplements? The list of ingredients that actually work is shorter than you think. But if your goal is high performance, supplements can make a real difference.

What are the best supplements for building muscle?

protein powder It is the foundation of your muscle building supplement program.

What does protein do?

Vigorous muscle exercise can cause damageand needs protein to help your body Restoration and Repair This damage is a process called muscle protein synthesis. When you repair broken down muscle fibers strength trainingthat’s when they grow.

that’s why High quality protein powder So beneficial. Consumed in adequate amounts, it can provide your body with the nutrients it needs to support muscle growth.

All proteins are made of amino acidssome of them – e.g. Leucine (One of the three branched chain amino acids)—more important for helping support muscle growth. international society of sports nutrition recommend protein source High in leucine and contains a balanced range of essential amino acidsThey are so called because they are not produced naturally by the body and therefore must be ingested through food.

How much protein should you eat?

Generally speaking, you want to eat approx. 1.4 arrive 2.2 grams Protein content per kilogram of current body weight per day. So if you weigh 180 pounds (about 82 kilograms), you should eat about 115 to 180 grams of protein per day.

That’s why protein powders are the foundation of your muscle-building program: they provide concentrated protein that’s convenient to consume.

What is the best form of protein?

Depending on dietary preferences, your best option is whey protein and pea protein.

Whey is derived from milk and is the fastest digesting form of protein. It mainly comes from two recipes: Concentrated and isolated, whey protein isolate is the purer of the two and is also used in Beach Body Performance Recovery.

If you follow a vegan or vegetarian diet, or if you are sensitive to dairy, pea protein (such as the type used in plant-based formulas) Beach Body Performance Recovery) is your best choice because it is high in leucine. Most other plants—such as rice or cannabis—offer less Complete protein profile.

How to best consume protein

goal is about 20 to 40 grams of protein per meal from any source. It is most convenient to take protein powder about two hours before and after exercise.

You can also take slow-digesting proteins, such as casein Or milk protein isolate – taken before bed to help promote muscle growth during sleep.

What other muscle-building supplements are really effective?

Different supplements use different methods to achieve the end goal of muscle growth. The following are the main ingredients and their various mechanisms of action.

1. Creatine

a compound commonly found in meat, Creatine Helps build strength, endurance and power, and supports muscle growth. Perhaps best of all, it’s the most clinically tested performance supplement you can buy.

Creatine is found in many foods, including beef, chicken, milk, and cheese, but in small amounts you must eat Two to three pounds of meat per day About a teaspoon of powder will give you the same benefits.

How does creatine work?

Creatine provides extra energy during short, intense bursts anaerobic activity, providing additional phosphate for the cycle that produces ATP, the body’s primary source of fuel. This extra energy can have a meaningful impact on your strength: 22 studies reviewedparticipants who used creatine experienced an 8% increase in strength compared to participants who did not use creatine.

The boost you enjoy during strength training also occurs during short explosive activities, e.g. sprintthus increasing the speed and recovery between efforts. it might even help Speeds up the process of regaining lost muscle.*

How to best consume creatine

your The best choice is creatine monohydrate;When it comes to clinical research, no other format comes close. Generally, aim for 5 grams per day, and up to 10 g If you have more muscle mass. It doesn’t matter When you take supplements As long as you keep taking it every day.

some people agree “Loading” period During this period, large amounts of creatine are initially taken daily for a short period of time and then continued on a regular basis.

You can mix creatine in hot or cold liquids, but the higher the temperature, the faster the creatine will degrade before consumption. Creatine only remains stable in liquid for a certain period of time within a short period of timemaking its powder form the most reliable.

2. β-Alanine

If you want to build muscle, there are three main ways: muscle tension, metabolic stressand muscle damage. All three are triggered by exercising harder and longer. that’s there beta-alanine is your friend.

How does beta-alanine work?

Beta-alanine helps produce carnosine, which helps reduce muscle fatigue and improve endurance during intense, explosive movements like weight training.

How to best consume beta-alanine

To see the effects of beta-alanine, you need to consume At least 1.6 grams per daythe upper limit is 6 grams daily. It takes some time to set up in your system, so it’s important to Continue taking beta-alanine. It may take four to eight weeks of regular consumption to achieve noticeable results.

For some people, beta-alanine can cause mild symptoms “tingling” effect Some people find it unusual. The more beta-alanine you take, the more likely you are to experience this tingling sensation.

To help overcome this effect, you can take an extended-release beta-alanine formula, in divided doses, or with food and extra water. For example, when taking Beachbody Performance VitalityIf you don’t like the stinging sensation, simply mix it with more water and take it with food.

3.HMB

Hydroxymethylbutyrate (HMB) is a compound produced by metabolism Leucine in the body. Take HMB supplements regularly to help inhibit muscle loss due to aging and take HMB supplements during exercise has also been discovered Positively affects muscle mass, performance and recovery.

How does HMB work?

this Impact of HMB It has a dual effect: on the one hand, it helps boost muscle protein synthesis, the process by which protein turns into muscle after exercise, and on the other hand, it helps reduce muscle protein breakdown.

this result Increase muscle growth, strength and power, and enhance recovery. However, HMB requires activity (high intensity and/or high training volume) sufficient to cause muscle damage to Be the most effective.*

How to best consume HMB

international society of sports nutrition explain Chronic (lasting) and acute (temporary) benefits can be obtained from consuming HMB. In either case, you would need to consume more than 600 grams of protein per day to synthesize the required dietary leucine (60 grams) to produce the recommended daily dose of HMB used in human studies and therefore typically through supplementation to increase HMB.

For long-term benefits, the ISSN recommends taking 3 grams of HMB daily, divided into three servings, two weeks before training at an intensity high enough to cause muscle damage. For acute effects, the organization recommends taking 3 grams of HMB at least 60 minutes before strenuous exercise, or longer if glucose is also taken.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.