4 Awesome Supplements That Boost Your Muscle Gains
When your goal is to gain lean muscle mass and strength fast, it's critical that you train and eat properly on a daily consistent basis.
After you have a structured weight training and nutrition program in place, you can start adding a few dietary`supplements into your daily routine in order to enhance your workout recovery and give your mass gains a slight boost.
, if you choose the right ones for your goals, can help you add more muscle mass and strength a bit faster compared to taking no supplements at all.
Now days, there are literally hundreds of different`supplements to choose from for many different purposes; including improving overall health and wellbeing, increasing energy levels, metabolism boosters, joint discomfort relief, relieving muscular pain, increasing training performance and of course, boosting muscle size and strength.
It's no secret that athletes and hard training gym rats have a much higher demand for certain nutrients compared to people who do not workout out and are sedentary.
Simply put, intense weight training on a daily basis requires a steady stream of essential nutrients for optimal performance, optimal health and quicker training recovery.
In this article, I’ll outline 4`supplements that you should be taking if you’re serious about increasing your muscle mass, strength and maintaining optimal health.
Multivitamin/Multimineral`supplements act as an insurance policy to ensure that your body has adequate vitamins and minerals (also known as micronutrients) to carry out normal every day bodily functions as well as to maintain optimal health during times of intense physical exertion such as resistance training.
A solid multivitamin/Multimineral supplement should include all of the B vitamins, Vitamin A, Vitamin C, Vitamin D as well as important minerals that get depleted during intense weight training such as magnesium, selenium and zinc.
These minerals also support optimal testosterone production in the body, so it’s essential that you never fall short on your intake of these vital minerals in order to gain more muscle and strength.
Whey Protein Powder
After you have a solid multivitamin supplement, the next supplement I recommend you take if you don’t already, is whey protein powder.
During intense weight training, your muscles get depleted of essential amino acids that you need for optimal growth and training performance.
Therefore, in order to put on more muscle mass and recover faster from training sessions, you'll need to feed your muscles with plenty of high quality amino acids.
The most important amino acids to consume are the essential Branched Chain Amino acids or BCAA's , which your body can not produce on its own, so they have to be consumed thorough high protein foods and/or protein supplementation.
A high quality whey protein powder will include all of the essential branch chained amino acids as well as the non-essential amino acids.
Make sure to purchase a whey protein powder that combines whey protein concentrates and whey protein isolates as well as hydrolyzed whey protein, which ensures that you’re getting a broad variety of muscle building amino acids in each serving.
Supplementing with whey protein is not necessary to build muscle, but it’s very convenient to take when you don’t have the time to sit down for a regular whole food high protein meal.
Whey protein`supplements also make it easier for you to consume your daily protein intake, as it’s easier to have 2 protein shakes and 3 to 4 whole food meals every day compared to eating only whole foods such as chicken and steak at each meal.
Creatine is without a doubt the most popular muscle building supplement because it can increase your muscles energy stores, known as ATP or Adenosine Tri-Phosphate.
When you increase your ATP levels, you can lift more weight and get more repetitions on each exercise, which over time, will lead to an increase in muscle mass and training performance.
Creatine also effectively increases the volume of muscle cells, which can give the muscles a bigger and fuller look.
Supplementing with creatine powder or pills is not the only way to get an effective dose, as creatine is also found in red meat.
However, you would have to consume an enormous amount of red meat every day in order to take in enough creatine for muscle building and workout performance.
Red meat can also get expensive and it’s also high in cholesterol and saturated fat, which you obviously don’t want to consume in excess due to health reasons.
Therefore, you should stick with creatine in supplement form for best results.
Here’s the thing, fish oil is not a direct muscle building or performance enhancing supplement. But, fish oil contains the essential fatty acids EPA and DHA, which your body can’t produce on its own, so they must be consumed through your diet.
EPA and DHA are essential because they have numerous health benefits, including lowering bad cholesterol levels in the body, reducing muscle and joint inflammation caused by heavy weight training, improving mood and concentration, reducing the risk of heart disease and many more positive health benefits that have a direct impact on your overall health and well-being.
Simply put, in order to build muscle and get stronger, which requires consistent weight training sessions, your health has to be top notch, because after all, you can’t train if you’re lying in bed sick and unhealthy.
What’s more, fish oil can also boost your testosterone levels. Dietary fat has been proven to increase your body's own natural testosterone production and as you probably already know, the higher your testosterone levels are, the more muscle mass you’ll be able to build.
To sum up, the 4`supplements that I’ve outlined above should make up the “foundation” of your supplement program.
Of course, there are many other`supplements that you can take to boost your muscle mass and strength gains, but they would be considered secondary compared to these basic “foundational” supplements.
Remember that all dietary`supplements are only meant to go along side your training and nutrition program, and never to replace it or to make up for a lack of intense training and proper nutrition.
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