People who exercise regularly generally want to do so as effectively and efficiently as possible. One of the most appealing benefits of working out is gaining muscle mass and building strength.
Having a healthy muscle mass will allow you to be as strong as you need to be during day to day life, but building muscle mass is not as easy as you might think. Thankfully, there are certain supplements we can take to help build our muscle mass quicker.
Let’s take a look at some of them, how they work, and how they help you gain muscle mass.
You might already know that consuming enough protein is crucial if you want to be able to gain muscle mass. To gain muscle, you will need to be taking in more protein than the amount your body breaks down through its natural processes.
While you can get all of the protein you need from certain protein-rich foods, it is not as easy for some people. If you’re someone who struggles to get enough protein, you may want to consider taking a protein supplement.
There are many different kinds of protein supplements out there, with some of the most common being casein, whey, and soy protein. Other kinds of supplements consist of protein that has been isolated from beef, eggs, chicken, or other sources.
Research has found that getting more protein through the use of supplements can cause some more muscle gain for people who are exercising than by adding carbs. But, the effects will usually be more noticeable in people who do not get enough protein in their regular diets.
Some research has even shown that consuming large quantities of protein supplements will not help increase your muscle mass if you already have a protein-rich diet. If you are actively trying to gain muscle, you should be consuming about 0.9 grams of protein per pound of weight.
Creatine is a molecule that is naturally produced throughout the body and provides energy for your tissues and muscles. Taking it as a supplement can increase your muscles’ creatine content by up to 40% beyond its regular levels.
This has an influence on your exercise performance and muscle cells and promotes muscle gain. Plenty of research has found that creatine is also able to improve muscle strength, which is good news for folks trying to gain muscle.
Having a greater strength will allow you to perform better when exercising and result in greater muscle gain over time. Creatine is also capable of increasing the water content in your muscle cells, which can cause your muscles to swell slightly, and produce signals that promote muscle growth.
Weight gainers are special supplements that are made to help you get more protein and calories, conveniently. They are generally used by people who struggle to gain muscle, especially when they eat plenty of calories and weightlifting.
Even though the caloric content of weight gainer supplements is varied, it is not unusual for them to contain more than 1 000 calories each serving. Most people think that these calories come from proteins simply because they are essential for building muscle.
In reality, most of these calories come from carbohydrates, and there are generally around 75 – 300 grams of carbs and 20 – 60 grams of protein for each serving of these supplements. Even though these supplements can help you increase your caloric intake, you should know that there is no magic to weight supplements.
Beta-hydroxy beta-methylbutyrate, or HMB, is a molecule produced in the body when it processes leucine, an amino acid. It is responsible for some of the beneficial properties of leucine and protein in your diet and can be quite important in reducing muscle protein breakdown.
Even though your body naturally produces HMB, taking it as a supplement can also benefit your muscles and muscle gain.
If your nutrition and exercise programs are not adequate, then you will not be able to see the maximum benefits from supplements. If you want to gain muscle, then you should eat enough protein, calories, and you should be exercising as well.