In bodybuilding, there are supplements that you cannot ignore; there are varieties of them. Then, there are other options that can only make your efforts more effective and must not be forgotten.
Okay, you are training well and you are eating right, in the right amount, but did you know that some supplements can sometimes do better than food? Certainly, foods are naturally perfect but really purified and stripped of superfluous ties (sugars and fats) as well as supplements.
In addition, supplements have the advantage of isolating certain molecules and measuring their intake. The digestion of food takes longer, goes through more complicated processes for the body, and does not necessarily allow for optimal synthesis.
And their packaging is practical and even economical if you are looking to gain muscle. That matters.
What Are The four essential supplements ?
✅ Whey protein (whey) for what?
Whey is first on the list because it greatly promotes protein synthesis. Rapidly assimilated and highly digestible, it arrives more quickly in your muscles and increases blood flow to the muscles.
It is also naturally rich in BCAA (branched chains of amino acids) when taken 30 minutes before training, within an hour after training, or in the morning upon waking up to boost growth after overnight fasting. Which is 100% advanced, super, excellent taste, and good value for money.
✅ Casein
It stimulates protein synthesis; it has a very slow digestion speed; however, it complements the effect of whey well, especially when taken as a snack at bedtime during periods of muscle gain and intensive training.
Because it prevents catabolism (muscle loss during sleep by slowly diffusing all through the night) and is alternated with whey, casein promotes muscle growth. Take it in the evening before bedtime as a snack during the day when you need slower assimilation.
✅ Creatine
For what? For strength and muscle goals, even for beginners, creatine is essential. In fact, many studies have proven that it helps you gain muscle and strength.
In fact, it has several benefits. First, creatine increases energy, which allows you to push harder and heavier in the gym. Consequently, this translates into mass and strength gains. Then, by allowing water to be retained in the muscle cells, it makes the muscles grow, making them appear bulkier.
It raises the level of IGF-1 in the muscles, which greatly stimulates muscle growth. When taking on training days, either before training with fruit juice for more energy among reps or after training (associated with proteins) to boost growth. On rest days, take it first thing in the morning, accompanied by a carbohydrate-rich breakfast.
✅ BCCA
For what? BCCA is a combination of three very specific brand-chain amino acids: leucine, isoleucine, and valine. Ultimately, they are essential for muscle building and repair.
Leucine alone stimulates protein synthesis. However, the synergy of the three according to a very precise ratio (2x more leucine than isoleucine and valine) makes it possible to play on energy during training, reducing fatigue and muscle growth because it prevents the action of cortisol (which reduces testosterone).
When taking at breakfast, before training for extra energy, after training for optimal recovery, and even during running to prevent catabolism. Which took BCCA extreme from super set for an intensive treatment.
Other optional Muscle Building supplements
✅ Vitamins
For what? Nobody thinks about them, and yet they are essential for many processes in the human body. All it takes is one missing, and there’s disaster in the cell.
Worse, you risk seeing your muscle-building effort wiped out and your immune system at zero. Of course, you can find them in food, but you will never consume the right quantity of food to meet your increased needs.
Due to your high sporting activity, multivitamin complexes provide the right doses of all vitamins without the need to add more.
When taking at breakfast a single dose, for the whole day. Which ones? Vitamin for the presence of 23 vitamins and minerals essential for metabolism.
✅ Beta alanine / carnosine
For what? In the body, beta-alanine is an amino acid that combines with another, histidine, to form carnosine. When muscles have higher levels of carnosine, they gain strength and endurance.
This may come from the fact that carnosine could increase the ability of muscle fibers to contract with more force and even contract for longer without fatigue or aches.
Several studies have also noted an increase in muscle strength and power in athletes who consume beta-alanine. In combination with creatine, these effects are even more significant in terms of muscle mass gain and fat loss.
When taking in the form of a treatment lasting several weeks, to be spread throughout the day, at breakfast, lunch, before training, and/or in the evening. Which beta-alanine should push the limit of fatigue?
✅ Nitric oxide booster
For what? Nitric oxide is present throughout the body and is involved in several processes. First, what is of particular interest to bodybuilders is the ability of no boosters to dilate blood vessels and promote congestion, bringing more blood flow to the muscle (and with it, nutrients).
Indeed, it increases the energy level during training, improves congestion, and allows for better recovery and growth. However, it is not found directly; it is arginine, which is converted into nitric oxide. This is why, with arginine supplementation, strength and growth increase, and fat loss accelerates.
When taking in the money upon waking up, preferably on an empty stomach in coordination with vitamin C, which keeps nitric oxide levels high, or immediately after training.
Conclusion
Nutrition for mass gain adapts according to your basic morphology. There is no question of overeating calories if you tend to gain fat easily or, on the contrary, monitoring your carbohydrate intake if you burn more calories than you absorb.
Overall, adequate intakes of carbohydrates, proteins, and essential fats such as omega-3 must be maintained throughout your mass gain program.
They are essential to covering the needs of the body. Indeed, if it is important to eat more, it is even more important to eat better. Fast foods, pizza, and prepared meals will therefore never be on the menu for successful mass gain.
References
- Buford, T. W., et al. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/ - Deldicque L, et al. (2005). Increased IGF mRNA in human skeletal muscle after creatine supplementation.
https://journals.lww.com/acsm-msse/Fulltext/2005/05000/Increased_IGF_mRNA_in_Human_Skeletal_Muscle_after.5.aspx
