Effective supplements for muscle gaining: Muscle gaining is a slow and hard process for the body. You eat lots of food and work hard in the gym but sometimes it isn’t always enough.
Sometimes, you need to take help from supplements to maximize your muscle-building process.
And it can be a little difficult to choose the right supplement for gaining muscle as there are lots of supplements available in the market.
People invest to buy lots of supplements without knowing which are effective and helpful for their goal.
Top effective supplements for gaining muscle mass.
1. WHEY PROTEIN
It’s no secret that if you want to gain muscle you have to take enough amount of protein into your body on regular intervals.
Protein is the main key nutrient for body to gain muscle and recovery of muscle tissues.
But every time its is not possible to take protein from whole food.
Sometimes you’re on traveling or place where you don’t have enough time to consume whole food and that’s where whey protein supplement comes into action.
You just need a scoop of whey protein and it will provide you 20-25 grams of protein from it’s each serving.
Also, there are some more benefits of whey protein supplements over whole food like it absorb very quickly, low in fat, and it tastes good.
Best time to consume: There is no specific time to consume whey protein supplement. You can take any time during the day but it’s always recommended to take after your workout session.
You can also include it in your morning breakfast and in pre-workout meal.
List of best Whey proteins:
You probably heard about creatine supplement as it’s very popular among bodybuilders and gym enthusiast.
So what creatine is? and why people take it, creatine is naturally occurring substance which produced in liver, kidney and pancreas.
It turns into creatine phosphate and helps to generate ATP (adenosine triphosphate) in the body and it results to provide energy for muscle contraction.
Creatine retains water in muscle and when muscles are retaining water that means they are in good states of building new muscle tissues.
As a result. When you train your muscle for building new muscles you will get more results because muscles are more capable for it.
For someone who are into bodybuilding and lift heavy then requirement of creatine goes high as compared to normal person.
Creatine found in natural foods like fish and red meat but in a very low amount so if you need 5 grams of creatine you have to consume approx. 2 pounds of fish which is not an easy task for everyone.
Creatine supplement are safe to use and there are no proven side effects of creatine till date.
Best time to consume: Add 3-5 grams of creatine supplement in your pre-workout and post workout shakes for maximum result.
List of best Creatine supplements:
BCAA (branch chain amino acids) contains mainly three amino acids leucine, isoleucine, and valine which body doesn’t produce by itself that’s why it is called essential amino acids.
These amino acids have been shown to preserve muscle mass under extreme catabolic (breaking down of muscle tissues) condition.
It also helps to reduce muscle soreness and damage caused by exercise.
And that is the main reason why bodybuilders take BCAA’s supplement. These three amino acids promote muscle synthesis which is necessary for muscle building.
Best time to consume: Take 5-10 grams of BCAA 2 times in a day. there is no specific time for it, you can take it early morning after bed and during your workout session.
List of best BCAA supplements:
Generally, people focus on protein and other macros in order to gain muscle mass but that’s not all if you want to gain muscle you should focus on vitamins and minerals too.
Deficiencies of vitamin and minerals can impact your goal and body in several ways. And that’s not a good thing for your gains.
Vitamins fight against inflammation and promote healthy immune system and also help to support muscle hypertrophy.
It might be difficult to consume every vitamin and minerals through whole foods because of availbilty and choice of foods.
And that’s where a good multivitamin supplement helps and that is why it is very known and popular supplement for muscle building & general fitness.
Best time to consume: Add a serving of daily multivitamin with your morning breakfast is the the best time to take it.
List of best Multi-vitamins:
5. OMEGA 3- (supplements for gaining muscle)
If you’re looking for gaining muscle mass and recover faster time then omega 3 supplements will help you for sure.
Studies has shown that taking omega 3 helps muscles to recover faster and that is extremely important stage of every workout plan.
Because during exercise session we stress our muscles and this stress allows to improve fitness and stimulates muscle protein synthesis.
Once we ended our workout session body goes into recovery mode and that’s where the body recovers from that stress to perform better in the future without having any injury.
Omega 3 fats are able to decrease DOMS (delayed-onset muscle soreness) as well as inflammation caused by exercise. And both of these are very helpful to recover from the intense sessions.
There are lots of other benefits too like it helps to improve heart, lungs and brain function.
There are three form of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
EPA and DHA mainly found in fish and ALA found in Plant based foods like chia seeds, flax seeds, walnuts, almonds etc.
You can add Fish oil, flax seed oil supplements in your diet to reach your daily requirement of omega 3.
Best time to consume: The best time to have your omega 3 supplements is before bed. You can take 1-2 servings of fish oil capsules or flaxseed oil capsules daily.
List of best omega 3 supplements:
HealthVit Flaxseed Oil Softgels 1000 mg for Natural Source of Omega 3, 6, 9 (supplements for gaining muscle).