Often workouts and diet are not enough for increasing muscle mass. Bodybuilders usually rely on specific supplements to gain muscles. The best bodybuilding supplements supply the body essential amino acids that help to grow new muscles and repair the muscles damaged owing to high-intensity exercises and weight training.
Best Supplements for Muscle Gain
To gain muscles, you should consume about two grams of protein for each kilogram of body weight. Hence, a person weighing 80kg should consume about 160 grams of protein each day. Lean meat, fish, egg and dairy are the common dietary sources of protein. However, the minimum protein requirement of bodybuilders might not be met solely by consuming protein rich foods. Moreover, given the high cost of protein rich food products, one might search for alternative sources of protein.
Protein supplements could complement your bodybuilding diet. Whey protein is the best protein supplement for bodybuilders. It is available as isolate, concentrate and hydrolysate. Whey hydrolysate is the best form of whey protein supplement. It is also the most expensive. The body could easily absorb the amino acids present in whey hydrolysate. Each serving of whey isolate supplement contains more than 90% protein, whereas whey concentrate contains less than 85% protein per serving. Casein supplements are cheaper alternative to whey protein supplements. Both whey and casein are derived from milk.
Creatine supplement is widely recommended for increasing muscle mass. This amino acid is an important component of the body muscles. Animal food products are the common dietary sources of creatine. However, to gain muscles you need extra creatine, which could be supplied by supplements. Creatine is required for generating energy needed for supporting high-intensity workouts essential for building muscles. By consuming creatine supplement, you can exercise for a longer time. It also helps to grow new muscles. Creatine supplements are sold in the form of powder, liquid, capsule and blends that contain additional ingredients such as vitamins, minerals, herbal extract and carbohydrates. Creatine monohydrate is the best form of creatine supplement. It contains almost 88% pure creatine.
Weight Gain Supplements
The body needs extra calories to increase and maintain the muscle mass. The body’s calorie requirement especially increases during the workout sessions. Weight gain supplements, commonly known as meal replacement shakes, could be consumed to meet the extra calorie requirement of bodybuilders. These supplements could supply your body between 200 and 400 calories. They usually contain carbohydrate, protein, fats and micronutrients in the right proportion. These supplements should be taken before workouts and after workouts.
The complex carbohydrates present in the weight gain supplements would help to balance a protein rich diet. A good weight gain supplement contains complex carbohydrate as the main form of carbohydrate. Avoid meal replacements that contain excess sugar.
Multivitamin supplements are not directly associated with increase in muscle mass. Nonetheless, they can support muscle growth by supplying the essential vitamins needed for creating new tissues and repairing the damaged tissues. The micronutrients supplied by a good supplement would aid protein synthesis. They would help the body to absorb the amino acids from foods and supplements.
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