There are really a large number of nutritional supplements that are suitable for gaining muscle mass, each supplement is different and in this article we will offer you the 3 most effective (creatine, whey protein, essential amino acids) that have already helped many people to get on the right path.
When we try to gain weight massively, it leads to a tendency to do much more than necessary, for example, we strengthen until we can no longer move, we overeat, we use all possible supplements that we can afford. After all, we want to make the most of this precious mass acquisition time, don’t we? And when it comes to supplements, we headlessly spend on countless products, and at the same time we could rather invest in better food. Everything must be wise. If you want to gain muscle mass and avoid health problems, there are 3 supplements that can increase the effectiveness of your training and help you recover faster and prevent the breakdown of muscle tissue.
CREATINE = More energy for more volume
Creatine is primarily stored in your muscles, where one of its most important tasks is the rapid production of ATP (adenosine triphosphate), which is the cellular source of energy in your body. Unfortunately, our body can only store a small amount of ATP, and the small amount that can be stored is quickly used to deplete energy through intense exercise. By supplementing with creatine, you can increase the amount of creatine available to your muscles. When your body has a sufficient supply of creatine, additional supplementation can help you build more ATP to help you train longer, especially when you are performing high-intensity exercise. This can translate into multiple repetitions at a given weight or faster recovery between workouts. Furthermore, creatine helps to increase the volume and intensity of training and this is exactly what you need to do when gaining weight and strength. Long-term supplementation can not only increase strength and performance, but also improve body composition. The amount of creatine you should take daily depends on your goals. If you are not in a hurry, you only need to consume 3-5 grams a day and slowly increase the amount of creatine stored in your muscles. If your goal is to see rapid weight gain, you can start with a dose of 5-7 grams of creatine five times a day for 5 to 7 days, then reduce to 5-7 grams once a day to maintain stored creatine levels. Both protocols are considered to be equally effective in the long run. Be aware that when taking creatine, you may experience a significant increase in weight in the first 1-4 weeks, which is not yet made up of muscle but water.
Whey Protein = Increased hypertrophy
Some people believe that the only way to gain weight is to consume tons of carbohydrates. In the world of bodybuilding and sports, everyone knows that there is no quality muscle mass without consuming a lot of high quality protein. And when it comes to this type of protein, whey protein has no competition. Whey protein is an extremely fast digestible and bioavailable form of protein. It has been repeatedly shown to outperform other proteins, including casein, soy and even beef, in stimulating or enhancing muscle hypertrophy. Various research articles have found that milk proteins and whey stimulate more muscle growth than other sources of amino acids, and that whey protein supplementation can lead to the greatest increase in muscle mass, of course in combination with training. To get the benefits of whey protein, take 20-30 grams at least once a day, ideally twice. On the days you train, take your post-workout dose when your body’s ability to synthesize protein is high. Researchers at a Canadian university found that taking 25 grams of whey immediately after exercise caused 67-69% higher protein retention than carbohydrate consumption. The researchers also said that whey after exercise provides 53-70% better recovery than carbohydrates after exercise.
BASIC AMINO ACIDS = Strengthening of anabolism
It happens that our body alternates periods that are significantly anabolic (muscle growth) and catabolic (muscle breakdown). Timing these anabolic peaks using proteins rich in all essential amino acids (EAAs) can provide your muscles with the extra support they need to grow. Research confirms that amino acids or proteins consumed before training can enhance your anabolic response to exercise. Sometimes such a thick vanilla protein can make your stomach heavy, and that’s when amino acids come into play. EAA is nine compounds that provide the nitrogen that your body needs to get from nutritional sources because it cannot produce them on its own. Three of these nine are branched chain amino acids (BCAAs) leucine, isoleucine and valine. These three have a significant effect on the utilization of insulin and glucose in muscle and, in particular, leucine is thought to be most effective in stimulating muscle protein synthesis. So why not just use leucine? Although branched-chain amino acids and leucine have anabolic responses to protein, a recent study showed that EAA defeated BCAAs, and thus leucine, in stimulating muscle protein synthesis pathways during the first 90 minutes after exercise and after supplementation. In fact, EAAs were 18% more effective than BCAAs in activating a critical anabolic mechanism known as the mTOR pathway, during the first 90 minutes of recovery, and remained 40% more effective than leucine after 180 minutes. We recommend a drink with EAA, which has at least 1.8-3 grams of leucine and 0.9-1.5 grams of isoleucine and valine per dose before or during training, it is also advisable to drink drinks with EAA during the day or between meals on support muscle growth.
Steroids4U.eu | Online Steroid Shop – Buy Steroids – Cheap Steroids for sale
More on our blog: https://steroids4u-eu-europe.blogspot.com/2021/05/top-3-supplements-for-gaining-muscle.html