Best supplements for muscle gain and strength for beginners: The way to build muscle effectively is to provide all the essential nutrients the body needs. And to achieve this goal, it is necessary to consume supplements.
There are a variety of supplements that help build muscle, and as long as regular exercise and proper nutritional planning are done, it can be a good method to serve this purpose. Therefore, we can say that building muscles depends on two conditions: exercise and rest.
As it turns out, the basic and most important function in building muscle is diet. Among the foods that should be consumed, those rich in protein (eggs, chicken, beef, and others) should prefer healthy carbohydrates and fats.
If you exercise regularly, you probably want to make sure you get the most out of it.
An important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows you to do your best in exercise and daily life.
While it is possible to meet all these criteria without taking dietary supplements, certain supplements can help you reach your goals.
The 6 best supplements for muscle gain and strength listed below can help you gain more muscle with your workouts.
Best supplements for muscle gain and strength for beginners
Building muscle mass is a very complex process for the body. If you do physical exercise and sports to increase your muscle mass, you are likely to get successful results. The next thing to do is to look at the Best supplements for muscle gain and strength.
1. Protein supplements
Protein supplements are very important and necessary for building muscle. The body needs to get more protein than it breaks down with normal processes. This is especially true when the body is not producing enough protein. Therefore, this type of supplementation is both faster and more effective.
Protein consumption should not be as much as other supplements. Many experts say that it is necessary to consume between 0.5-2.5 grams of protein per pound of bodyweight to build muscle.
The exact ratio of protein to be taken depends on everyone’s own muscle structure and exercise. It is recommended to be taken in the mornings and afternoons or after exercise.
2. Creatine supplement
Creatine is known as one of the fastest and most effective supplements. Highly recommended if you want to grow muscle mass; It not only increases muscle mass but also increases the strength of the muscles.
Creatine is a very effective substance in terms of muscle building. It helps the recovery of the muscles that are worked with exercise and increases the body’s performance during exercise. It also contributes to weight gain from week to week. This ensures the direct development of the muscular system.
It is recommended to take it dissolved in a protein mixture for creatine consumption. If taken regularly every day, it should not exceed 90 days. In addition, creatine consumption should be stopped at the end of 90 days.
3.Branched-chain amino acids (BCAAs)
Branched-chain amino acids are found in many protein sources. BCAAs are important for building muscle and also makeup 14% of the amino acids in muscles. It is truly a basic and essential supplement.
According to different studies, BCAA amino acids help to gain muscle mass and reduce muscle loss. Therefore, it is a great option among supplements that help build muscle.
BCAA amino acids are taken in 5 grams per dose. It can be taken before, after, or during exercise. It can also be taken before going to bed at night.
4. Glutamine supplement
Glutamine is a type of amino acid readily available in the human body. Its main function is to strengthen the immune system and provide anti-catabolic functions. Glutamine neutralizes the excess lactic acid accumulated in the muscles.
5. Weight lifters
These substances, also known as weight-lifting powders, are also useful for muscle building. These products are specially designed to provide more calories and protein. Therefore, they are high-calorie products.
When consuming weight-bearing products, it is necessary to take 100 grams after each exercise. If you are not going to eat anything for more than three hours a day, you can still buy these products.
As a result, supplements to increase muscle mass should be considered within the framework of the diet, but they can never replace meals. Therefore, it is recommended that you plan your exercise and diet before taking any supplements.
Beta-alanine is an amino acid that can reduce fatigue and improve exercise performance.
Additionally, if you are following an exercise program, beta-alanine can help increase muscle mass.
One study showed that taking 4 grams of beta-alanine daily for eight weeks increased lean body mass in college wrestlers and soccer players more than a placebo.
Another study reported that adding a beta-alanine supplement to a six-week high-intensity interval training program increased lean body mass by about 0.45kg more than a placebo.
While more research is needed on beta-alanine and muscle gain, this supplement may help support muscle gain when combined with an exercise program.
Summary: Beta-alanine is an amino acid that can improve exercise
performance. Some evidence shows that it may also help increase muscle mass in response to exercise, but more information is needed.
Beta-hydroxy beta-methyl butyrate (HMB) is a molecule produced when your body processes the amino acid leucine.
HMB is responsible for some of the beneficial effects of dietary protein and leucine.
It may be particularly important for reducing the breakdown of muscle proteins.
While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and can benefit your muscles.
Several studies in previously untrained adults have shown that taking 3-6 grams of HMB per day can improve gains in lean body mass from weight training.
However, other research suggests that similar HMB doses in adults with weight training experience are likely not to be effective in increasing muscle mass.
This may mean that HMB is most effective for people starting exercise or increasing the intensity of their exercise.
Summary: HMB may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience.
Some other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine, and carnitine.
However, the evidence is mixed.
- Conjugated linoleic acid (CLA): CLA refers to a group of omega-6 oils
acids that have various effects on the body. Studies on CLA for muscle gain
has yielded mixed results and it is not clear whether this was beneficial
- Testosterone boosters: Testosterone boosting supplements include:
D-aspartic acid, Tribulus Terrestris, fenugreek, DHEA, and ashwagandha. Her
Presumably, these compounds only benefit those with low testosterone.
- Glutamine and carnitine: These are likely
not effective in increasing muscle mass in young or middle-aged actives
individuals. However, studies have shown that carnitine may have some.
benefits for muscle mass in the elderly.
Summary: Many types of supplements claim to increase muscle mass, but there is little evidence that they are effective for healthy, active individuals.