If you train regularly, you can make sure that you get the most out of it. An important advantage of the exercises is the buildup of muscles and strength. The presence of a healthy amount of muscle allows you to do sports and everyday life best.
The maximum muscle gain should meet three basic criteria: to consume more calories than you consume, consume more protein and be complex for your muscles (1,2,3).
Despite the fact that all these criteria can be met without dietary supplements, some supplements can help you achieve your goals. The six supplements listed below can help you gain more muscle through your exercise program.
Creatine is a molecule that is naturally produced in the human body. It provides energy for your muscles and other tissues. However, using it as a food supplement can increase the level of creatine in the muscles by more than 40% of the normal level. This will affect your muscle cells and will work and increase muscle growth. In fact, many studies show that creatine increases muscle strength
If you want to increase muscle, this is good news. Higher strength allows you to better cope during the exercise, so that muscle mass increases over time. Creatine can also increase the moisture content in muscle cells. This can lead to the fact that the muscle cells slightly swell and produce muscle growth signals.
In addition, this supplement can increase the levels of hormones involved in muscle growth, such as IGF-1. In addition, some studies have shown that creatine can reduce protein breakdown in muscles.
In general, many researchers have studied creatine supplements and exercise, and it is clear that creatine can help increase muscle mass. Creatine is also widely studied and has excellent safety. If you are looking for supplements that help you gain muscle, first consider creatine.
Getting enough protein is very important for getting muscles. In particular, to increase muscle mass, you need to consume more protein, rather than destroy the body with natural processes. Although you can get all the necessary proteins from protein-rich foods, some people find it difficult to do this.
If it’s like you, you might want to take protein supplements. There are many different protein supplements, but some of the most popular are whey, casein and soy protein. Other protein supplements contain proteins isolated from eggs, beef, chicken or other sources.
Studies have shown that adding additional proteins with an additive can increase the motor’s muscles slightly more than adding additional carbohydrates. However, this effect may be greatest for those who do not get enough protein in a normal diet.
In fact, some studies have shown that if you have already taken a diet high in protein, then consuming very large amounts of protein supplements will not increase muscle.
3. Increased weight
Weight gain is a supplement that is designed to help you get more calories and protein. They are usually used by people who seek to gain muscle.
It is difficult for some people to gain muscle, even if they consume a lot of calories and weightlifting.
Although additives for weight gain have different calorie content, they often contain more than 1000 calories per serving.
Many people think that these calories come from protein, because it is very important for muscle building. However, most calories come from carbohydrates.
These high-calorie supplements usually contain 75-300 grams of carbohydrates and 20-60 grams of protein.
Although these foods can help you consume more calories, it is important to understand that supplements for weight gain are not unbelievable.
Some studies of adults who have lost their athletic ability show that as long as you eat enough protein, a sharp increase in the number of calories can increase the number of muscles and other non-fatty organs.
Nevertheless, studies of adult adults with increased stress indicate that taking weight-adding supplements can not be effective with increasing body weight.