A person can boost their intake by incorporating more protein-rich foods — including meats, dairy, and legumes such as beans — in their diet. These foods also contain a range of other important nutrients and vitamins that may promote muscle growth.
If the dietary approach is not possible, protein supplements come in many forms, including shakes and bars. For muscle growth, a person needs to consume more than the recommended daily amount of dietary protein. The target amount is unclear, but research suggests that consuming more than 1. Some people believe that consuming protein supplements directly after exercising will better support muscle growth.
However, research suggests that the timing of protein supplementation is unlikely to have this effect. Creatine is a compound that the kidneys, liver, and pancreas produce, and muscles throughout the body store it. Creatine supports several parts of the body, including the muscles, and it appears to play a role in physical performance and muscle growth.
The compound is also present in foods, such as meat and fish, and it is available as an oral supplement. Creatine monohydrate — a popular form of creatine — is the most effective supplement for improving exercise performance and increasing muscle mass, according to the International Society of Sports Nutrition.
Creatine monohydrate is an ergogenic supplement, which refers to its performance-enhancing qualities. Various studies have found that creatine supplementation can improve exercise performance over time, including in resistance training. By improving exercise performance over time, creatine supplementation can lead to more significant increases in muscle mass.
Indeed, several studies have found that combining heavy weight training with creatine supplementation leads to greater muscle growth, compared with a placebo. It is not necessary to take more than 3—5 g of creatine per day. However, some people find an initial loading phase beneficial. This may involve taking around 0. Caffeine is a natural stimulant present in a range of drinks, including coffee and tea. It was originally published on January 4, People throw around advice about BCAAs and HMB and various kinds of protein powders like these are things everyone at the gym should know—and use.
You could save yourself time and money by just eating a healthy, balanced diet with enough protein to meet your needs. But you came here for supplement advice, not to be told not to do stuff. You can check out our guide on just how much protein you should be getting to figure that out. The other solid choice for muscle growth: creatine.
Your muscles use a molecule called adenosine triphosphate, or ATP, to power their contractions. Removing that group is how you fuel the contraction, and it takes a while for your body to turn ADP back into usable ATP. Creatine can help with that by acting as a kind of backup source of phosphate groups. Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the number of calories and fat burned at rest and during exercise.
How to maximize its effects: Take grams of glutamine in the morning with breakfast, with your pre-and post-workout shakes, and with your nighttime snack. Why it made the list: ZMA is a combination of zinc, magnesium aspartate, and vitamin B6. Intense training can compromise levels of testosterone and IGF In fact, one study found that athletes who took ZMA significantly increased their levels of testosterone and IGF-1 during eight weeks of training, while those who took a placebo experienced a drop in both T and IGF Naturally, boosting testosterone and IGF-1 can make huge impacts on muscle gains.
How to maximize its effects: Use a ZMA product that provides about 30 mg of zinc, mg of magnesium, and Taking ZMA on an empty stomach will enhance its uptake and utilization and improve your sleep quality for optimal recovery. Why it made the list: Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research.
For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. It also increases testosterone levels post-workout and the amount of T receptors inside muscle cells, which allows more testosterone to stimulate more growth. In addition, carnitine supplements have been found to increase levels of IGF Add all these benefits together and you have the potential to gain enormous amounts of muscle.
How to maximize its effects: Take grams of carnitine in the form of L-carnitine , acetyl-L-carnitine, or L-carnitine-L-tartrate with breakfast, your pre-and postworkout shakes, and nighttime meals. Why it made the list: Beta-ecdysterone is a phytochemical found in plants such as spinach, where its main function is to protect the plant from insects. Russian scientists discovered many years ago that beta-ecdysterone has anabolic properties. How to maximize its effects: To get the most out of beta-ecdysterone, make sure you get a high enough dose and take it frequently throughout the day.
Look for products that supply about mg of beta-ecdysterone and take it with meals in the morning, before and after workouts, as well as with lunch and dinner, for a total of mg per day. This article examines the top 4 weight gain supplements. Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder for longer.
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