Welcome to my article titled 10 Best Supplements To Build Muscle. Supplementing your body with the right type of supplement may speed up and increase the amount of muscle mass you potentially gain from working out. Supplements are important because without the right amount of nutrients and proteins in our body, our muscles will not have the substances necessary to grow and get stronger. In this article, i am going to discuss about the 10 best supplements you can consume to build muscle mass fast. 10 Best Supplements To Build Muscle 1. Whey Protein Whey Protein is considered to be the most important supplement for bodybuilders because it helps to increase performance and muscle mass significantly. Whey contains high amount of BCAA which is crucial for jump starting the muscle growing process in your body. This is because whey is a fast digesting protein that absorbs rapidly into your muscles. Moreover, whey also contains peptides that increase blood flow into the muscles to provide them with enough oxygen. It is recommended to consume 1 serving ( 20 grams) of whey right after you wake up and another serving within 30 minutes post workout for maximum benefits. On rest days, you can consume only 1 serving of Whey right after you wake up. 2. Creatine Creatine is a substance that is made from three amino acids (arginine, glycine and methionine) and is naturally found in our body, especially in the skeletal muscle tissues. Creatine is typically used in bodybuilding because of how fast it helps to build muscle mass. Other benefits of creatine include faster post-workout recovery, increased strength and increased glycogen storage. A study has shown that a group of guys who took creatine supplement gained about 10 pounds of lean muscle mass within few weeks. It is recommended to consume 1 serving (5 g) of creatine as a post-workout supplement for maximum effect. On rest days, you can consume 1 serving of creatine with breakfast. 3. Glutamine Glutamine is a type of amino acid that provides many bodybuilding benefits such as supporting muscle growth, helping to decrease muscle breakdown and improving the immune system. This shows that glutamine is an important supplement that most bodybuilders should take to improve muscle mass gains. Consuming glutamine supplement before workout has shown to improve hormone levels and reduce muscle fatigue. It is recommended to consume 1 serving (5-10 g) of glutamine before breakfast, 1 serving pre workout and 1 more serving either post workout or before bed. On rest days, you can consume 1 serving before breakfast and another serving before bed. 4. BCAA BCAA refers to a chain of three amino acids which are leucine, isoleucine and valine. These amino acids are very important in muscle building and muscle protein synthesis. BCAA may also help to increase energy during workout as it increase the blood flow to your muscles. This helps to keep your muscles fuelled during any prolonged workout such as jogging and hiking. It is recommended to consume 1 serving (5-10 g) of BCAA right after you wake up and another serving either pre or post workout for maximum effect. On rest days, you can consume only 1 serving right after you wake up. 5. ZMA ZMA is a supplement which is a combination of Zinc, Magnesium and Aspartate. These minerals are important as they help to increase testosterone levels in the body. During intense training’s, consuming ZMA can help to boost testosterone levels which will result in higher muscle mass gains. To maximise the effect of ZMA, it is recommended that you consume 1 serving of ZMA 30-60 minutes before bed without any food source. This is because consuming ZMA supplements on an empty stomach helps to increase its speed of absorption. 6. Casein Casein is a slow digesting protein that helps to prevent catabolism while you sleep. Casein makes you feel full longer so it can be a great pre-bedtime snack. Having your muscles fuelled throughout the night is a great way to keep your muscles growing even while you sleep. Consuming casein post workout also helps to boost muscle protein synthesis just like whey, but a little slower. It is recommended to consume 1 serving (20 g) of Casein after workout with your whey, and another serving 30 minutes before bed for maximum effect. 7. Mass Gainers Mass Gainers are excellent when it comes to bulking up and gaining muscle mass. Mass gainers are commonly used by people who want to achieve their weight goal by packing on some lean muscle mass. If you are very skinny, consuming a mass gainer as you first supplement can help you to bulk up pretty quickly. This is because mass gainer supplements are filled with proteins and carbs which are essential for weight gain. It is recommended that you split 1 serving of Mass Gainer throughout the day as a snack for maximum effect. You could add banana, peanut butter and milk to increase the number of calories. 8. Beta-Alanine Research has shown that high levels of Beta-Alanine in the body resulted in having more strength and endurance. This is because Beta-Alanine combines with other amino acids to form Carnosine, which is a substance that can increase the ability of muscle fibers to contract with more force without getting tired. Consuming Beta-Alanine with Creatine is a great way to maximise strength gains and gain more muscle mass. It is recommended to consume 1 serving (2 grams) of Beta-Alanine pre workout and another serving post workout for maximum effect. On rest days, you should consume only 1 serving after breakfast. 9. Nitric Oxide Nitric Oxide supplements are used to improve blood vessel dilation which allows more blood to flow into the muscles for better oxygen delivery. This helps to increase the amount of energy during workout and improve recovery post workout. A study has shown that subjects who consume Nitric Oxide supplements noticed an increase in muscle mass and reduction in body fat percentage. To maximise the effect of Nitric Oxide, you should consume 1 serving (3-5 g) before breakfast, 1 serving 30 minutes before workout and 1 more serving within 30 minutes post workout. Taking each serving without food will help to increase the absorption rate. On rest days, you can consume only 1 serving before breakfast. 10. Carnitine Carnitine is a well-known fat loss supplement that can also enhance muscle growth. Carnitine helps to increase the blood flow and amount of oxygen provided to the muscles for it to function properly. This also increases the testosterone levels in your body which stimulates muscle growth after an intense day in the gym. It is recommended that you consume 1 serving (1-2 g) of L-Carnitine with breakfast and as a pre workout supplement for maximum benefits. On rest days, you can consume only 1 serving with breakfast. Conclusion… As a conclusion, consuming any of the supplements stated above will definitely help you build muscle mass as you are providing enough nutrients for your muscles to grow. Nevertheless, you should always remember that a healthy and balanced diet also plays a very important role in muscle building. I hope you enjoyed my article titled 10 Best Supplements To Build Muscle. Please feel free to leave a comment below if you have any question about this article and I will get back to you as soon as possible. Thank You. Original article and pictures take http://musclemassgarage.com/10-best-supplements-to-build-muscle site
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