Pills… like our family doctor will say; “There are pills, and there are pills”. What this means is that pills are different from PILLS. You see that the latter has more emphasis and – smart guy as I am – I know that words that have emphasis placed on them are the most important ones. But I want to know (and I’m sure you also want to) what makes this category of pills so special and differently emphatic.
Is it because they are not just ordinary pills; that perhaps they are supplement pills basically for muscle growth – probably the best supplements for muscle growth. I really want to know more about this, so I’m just going to proceed; you could join me if you wish.
In addition to eating muscle-building meals and performing weight training consistently, taking scientifically proven supplements can help enhance the muscle-growth process. Some of these supplements initiate the muscle growth in different ways, from increasing blood flow to boosting testosterone.
Nutrition within a sound diet plan is a critical element of muscle growth for athletes. Consuming adequate amounts of proteins, fats and carbohydrates increases a strength training athlete’s muscle growth. The sheer number of calories necessary to gain muscle weight, though, requires an inordinate amount of whole foods. Sports nutritionists have managed to develop nutrition supplements to help overcome this by making it simpler to consume the requisite calories and to help use the calories you consume more efficiently.
I have also come to learn that nutrition is an undoubtedly important factor in maintaining a healthy, active lifestyle. The more the body works, the more calories, protein, vitamins and minerals it needs daily to sustain itself and limit the chances of injuries. Weight training puts additional stress on muscles and joints, and basic dietary recommendations tend to be insufficient for those who train frequently.
Through proper supplementation, it can be easy to keep yourself functioning at peak performance. Although to be safe, you need to consult a physician about using supplements to enhance muscle growth. Increasing resistance exercise and following a healthy diet rich in protein, complex carbohydrates and healthy fats is critical for gaining muscle mass. In addition, supplements can also help enhance the building of muscle tissue, since they provide compounds that stimulate the muscle growth process. A couple of these best supplements for muscle growth are;
Protein Powder (Whey)
Protein is the most important macronutrient for building muscle. Scientific investigators have discovered that subjects who took whey protein before and after resistance exercise experienced increases in muscle protein synthesis. Active individuals have a greater daily protein demands based on the amount they metabolize daily and to repair muscle damage after training. It is recommended to consume 1.5 to 2.0 grams of protein per kilogram of body weight for frequent exercisers and athletes. Using protein powder can help meet these daily requirements.
Whey protein is created as a result of cheese production. When dried to a powder consistency, whey can be blended with milk or water to form a healthy source of pure protein calories.
It is the single best nutritional supplement available that has no negative effects. Whey protein provides 4 to 5 calories per gram and a single serving can provide as much as 60 g of protein. Because protein is the most critical macronutrient for muscle growth, the fat-free whey protein shake is the single best supplement an athlete can add to her diet program.
Creatine might boost insulin-like growth factor, a peptide hormone that increases muscle growth. Young healthy adults performed resistance training for eight weeks while taking creatine or a placebo. Insulin-like growth factor should be measured before and after the treatment.
Subjects taking creatine experienced increases in insulin-like growth factor, compared to those taking a placebo. Creatine production occurs naturally in the body and can be found in foods like steak or chicken. Creatine gives muscles more energy during workouts, allowing longer and heavier training. It also pumps the muscles with water, giving the aesthetic of greater gains.
Branched-Chain Amino Acids (BCAAs)
Branched chain amino acids, also known as BCAAs, consist of the amino acids leucine, isolecuine and valine. Scientists studied the effects of BCAAs on muscle recovery in weight training participants and revealed that subjects taking BCAA supplementation for three weeks experienced higher testosterone levels and lower cortisol levels compared to the subjects receiving a placebo.
Testosterone stimulates muscle protein synthesis, or the buildup of muscle proteins within muscle cells, which leads to muscle growth. In addition, decreasing the hormone cortisol helps prevent muscle breakdown.
The essential amino acids that make up the branch cannot be produced naturally and must come from food and/or supplementation. They’re the building blocks of protein and improve overall conditioning in athletes. Boosting testosterone levels increases muscle mass, since testosterone plays a role in enhancing protein synthesis.
In a recent study (2010 to be precise), researchers documented the effects of the branched chain amino acids on anabolism (muscle building). They found that BCAA supplements combined with weight training considerably increased testosterone levels.
You put a fair amount of stress on the joints during weight training. Glucosamine helps repair damaged and supports proper joint function and health. Though glucosamine occurs naturally, active individuals or those with joint issues would need added supplementation to suit their needs.
Though the body makes enough glutamine to meet standard requirements, more is needed after a heavy training session. Glutamine can help grow muscle and can be found in animal proteins such as beef, milk, raw spinach, raw parsley and cabbage.
ZMA contains zinc monomethionine aspartate, magnesium aspartate, and vitamin B-6. It has been shown to be a natural testosterone booster and support muscle strength and power. ZMA also aids in muscle recovery and helps to reduce muscle cramping, though your results may vary.
Multi-vitamins help with a number of the body’s natural functions such as protein synthesis, energy metabolism, and digestion. It’s best to consult your physician when choosing a multi-vitamin.
Certain medications or conditions may make it necessary for you to avoid or limit intake of certain vitamins due to the possibility of adverse interactions.
While often overlooked as a muscle growth bodybuilding supplement; it is explained that multivitamins should be the first supplement an athlete chooses, if he is interested in muscle growth.
Even a minor imbalance of a seemingly unimportant vitamin can preclude muscle growth, despite the best training and nutrition programs.
In most cases, one multivitamin is as good as the next, whether you purchase it at your local nutrition store or the grocery store. Nevertheless, adding a multivitamin to your supplement program is critical to muscle growth.
Fish oil is high in the essential fatty acids Omega-3, DHA and EPA. They’ve been found to have anti-inflammatory benefits, which can aid in recovery time between and after work outs. They can also help alleviate joint pain in some people.
Arginine is essential in the production of protein and stimulates the release of insulin. Though the body normally produces enough arginine, the greater protein demands of athletes and active individuals may require supplementation.
The amino acid leucine, a protein component, might have positive effects on muscle growth, according to a research; the report of which concluded that leucine supplementation stimulates muscle protein synthesis and prevents muscle breakdown, both of which are essential for muscle growth.
The amino acid arginine aids muscle growth in two ways. First, it’s a stimulator of nitric oxide, a gas that increases blood flow in the body by widening blood vessels, according to research conducted in 2002 by French researchers. More blood flow enhances the delivery of muscle-building hormones and nutrients to the muscles. Secondly, the increased blood flow creates the muscle pump, which spurs muscle growth by stretching the muscle cell membrane.
In a research reported in 2009, researchers documented the impact of D-aspartic acid on testosterone levels. They discovered that D-aspartic acid supplementation significantly increased testosterone levels. Scientists noted that D-aspartic acid increases the release of luteinizing hormone, which acts on the testes to boost production of testosterone.
Growth hormone is a protein hormone that increases muscle growth and reduces body fat. In a 2008 study, researchers found that combined with resistance exercise, alpha-glycerylphosphorylcholine supplementation significantly increased growth hormone release.
Meal replacements can be useful for people with active lifestyles that need higher caloric demands per day and/or limited time to prepare meals. There are countless options to suit almost any dietary requirements or modifications. Meal replacement supplements typically come in shake or bar form.
Finally, increasing resistance exercise and following a healthy diet rich in protein, complex carbohydrates and healthy fats is critical for gaining muscle mass. In addition, the best supplements for muscle growth not only help enhance the building of muscle tissue; they also provide compounds that stimulate the muscle growth process. Don’t forget to consult with your health care provider before taking any supplements.