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Top 10 Supplements To Help You Gain Muscle

Tips to build musclesYou can definitely gain muscle mass by including the right kind of foods in your diet; however, in many cases, it might not be possible to consume the required amounts of nutrients each day, for muscle growth.

Supplements are not only convenient, but provide you with the adequate amount of protein and other nutrients required for muscle growth. Given below is a list of 10 best supplements for muscle mass.

Tips To Gain Muscles With Supplements

Whey Protein

At the top of the list is whey protein. Whey is derived from milk and is a source of complete protein. In addition to that, this protein supplement is digested very quickly by the body and this makes it an excellent post-workout shake. A single scoop of whey protein (28 grams) provides you with approx. 22 grams of protein.

Casein Protein

Build muscles

In most cases, casein protein is used in conjunction with whey protein. This is due to the fact that casein is a slow-digesting form of protein. It is generally taken before bed, as it helps in preventing the body from reaching a catabolic state, which causes muscle loss. Generally, a single scoop of this supplement provides you with 20 grams of protein.

Creatine

Creatine is a supplement that is now gaining popularity for its muscle building effects. This supplement is a combination of glycine, arginine and methionine, which are amino acids. It is recommended that you consume around 2-5 grams of this supplement each day for muscle mass. However, consult your doctor before using this supplement, if you suffer from kidney problems.

Branched-Chain Amino Acids

Gain muscles

Branched-Chain Amino Acids, commonly known as BCAA’s, are considered an effective muscle building supplement. This supplement is composed of three amino acids, namely leucine, valine and isoleucine. You should take around 5-10 grams of this supplement along with breakfast and as a post-workout shake.

Beta Alanine

Beta Alanine is another amino acid supplement that is helpful in building muscle mass. This supplement helps in increasing strength as well as the size of your muscles. You should take around 1-2 grams of this supplement in the morning and post-workout.

Nitric Oxide Boosters

Build muscles

Nitric Oxide boosters are extremely important supplements for bodybuilders as they help in dilating the blood vessels, thereby increasing the flow of blood to the muscles. You should use a Nitric Oxide booster that contains around 3 grams of arginine, for maximum results. Use this supplement as directed on the supplement label and take it along with food and 500 mg vitamin C.

Glutamine

Glutamine is an amino acid supplement that is extremely popular for its muscle building benefits. This amino acid is present in high amounts in the human body. This supplement helps in boosting the functioning of the immune system as well as the amount of leucine in the muscles. You should take 5 grams of this supplement before and after workouts, for building muscle mass.

ZMA

ZMA

ZMA is a muscle-building supplement that contains vitamin B6, zinc and magnesium aspartate. This supplement is considered important for promoting muscle recovery after intense workouts. For maximum muscle gain, use a supplement that contains 15 mg zinc, 225 mg magnesium and around 4 mg vitamin B6.

Carnitine

Carnitine is another supplement that is effective for building muscle mass. The working of this supplement is similar in nature to NO boosters. This supplement also helps in increasing the flow of blood to the muscles, by dilating the blood vessels. You should take around 1-2 grams of this supplement before and after workouts.

Egg Albumen

Egg Albumen supplements provide you with high quality protein, which is essential for muscle growth. This form of protein is released slowly by the body and should be taken along with breakfast.


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