There is no doubt that you can build muscle by regular workout, lifting weights and eating right. However, to truly maximize your potential, supplements are a suitable option, but the question is which one to choose?
Thus, to help you reach your desirable muscle building goal, here I have compiled 5 of the best mass gain supplements, which is completely worth for your hard-earned cash. I have ensured to list them in an order of priority, from the absolute most critical, can’t-do-without supplements with the optional ingredients for packing on size. I am writing this blog to help you buy the right supplement on a tight budget. All you are required to do is use it as they are directed.
- Whey Protein Powder
- Casein Protein Powder
- Branched-Chain Amino Acids (BCAAs)
Whey stands at the top in the list of mass-gain supplements, because it is one of the most significant for pushing protein synthesis. Whey is a milk protein that contains high level of BCAA. Whey is a clear winner because it digests fast and helps your muscles to start developing. Whey also contains small proteins; this is why we always recommend consuming whey protein immediately after training.
It is advisable to take 20 grams of whey protein powder in the 30 minutes prior to workout and you should take 40 grams within 60 minutes after training. Taking 20-40 grams of whey immediately upon waking every morning will undoubtedly help you kick-start muscle growth.
It is another protein, casein, squeaks in just under whey. Casein is an ideal pre-bedtime snack as it prevents catabolism slowly and steadily. Casein helps to make you feel less full, which makes it a great snack for those who want to pack on muscle mass. When casein is taken as a post workout as it boosts muscle protein synthesis much like whey does. Make sure to choose a casein protein that contains micellar casein and the advisable of casein is 20-40 grams right before going to bed.
Creatine is made from glycine, arginine and methionine. Scientific studies and anecdotal reports alike find that people who work out gain more of body weight and increase strength dramatically. Creatine works in a number of ways as it increases the fast energy in the gym. The more energy you gain, the faster you to get bigger and stronger in the long run. Creatine also draws more water into your muscle cells and which helps to increase the long-term growth. In the most recent study, creatine has been found to enhance the levels of insulin that is critical for stimulating growth.
It is advisable to take 2-5 grams of creatine in the form of creatine malate, creatine monohydrate, creatine alpha-ketoglutarate or creatine ethyl ester with your protein shake right after your workouts. It will help keep your muscles saturated with creatine.
The term BCAA refers to isoleucine, leucine and Valine, the absolute and most significant amino acids for building and repairing muscle tissue. Leucine is the most significant of the three, as research shows that it stimulates muscle protein synthesis on its own. Yes, there is no issue at all taking altogether, since they work in synergy to provide a multitude of advantages, including increased energy and muscle growth during workouts and helps to decrease delayed-onset muscle soreness.
It is advisable to take 5-10 grams of BCAAs with breakfast, as well as in your pre and post workout shakes. Search for BCAA products that provides leucine at a ratio of 2:1 per dose of Isoleucine and Valine.
In the body, the amino acid beta-alanine is combined with other amino, histidine, to form Carnosine. As per the study, it has been suggested that muscles have higher levels of Carnosine and more strength as well as endurance. Carnosine seems to enhance the muscle fibers capability to do with more force and without fatiguing.Several studies reported it helps to increase muscle strength as well as power. One recent study has found that who takes beta-alanine along with creatine can achieve more muscle mass and can easily lose more bodyfat than who took only creatine.
To maximize its effect, take 1-2 grams of Carnosine or beta-alanine right after your workout. On the day you are not working out; take 2 grams with breakfast, along with creatine.