This always seems to be everyone’s favorite topic, supplements. Let’s get things straight first things first. Supplements are not nearly important to building muscle as your diet and the foods you eat. Supplements are just there for convenience and some added benefits. Let’s take a look at three supplements that will help you increase muscle mass.
Almost a staple in everyone’s supplement arsenal, protein is a proven and time tested supplement that gets needed nutrients into the body right after an intense work out. Whey protein is the most common type of protein taken post work out because it fast absorbing and increases protein synthesis in the body. Simply put, this means your body will build muscle faster. Whey protein is also high in BCAA which contribute to building muscle. There are so many types of whey proteins and proteins overall I could write an entire book about them, but for simplicity the only other protein I am going to take about is casein protein. This is a slow digesting protein that the body uses overtime. This is best to take at night to make sure the body is efficiently creating muscle when you are asleep. I do recommend getting the majority of your protein from whole food sources, but whey and casein are convenient supplements that will increase muscle mass.
2. Creatine Monohydrate
By now everyone should know that creatine is safe and effective. There are millions of studies on creatine monohydrate, it works. Notice how I say creatine monohydrate. Not creatine HCL, creatine EE, or any other of the creatine (insert word that nobody knows here) scams. The only proven creatine is creatine monohydrate. Creatine monohydrate increases ATP in are body. ATP is essentially just energy which means we can work out longer, lift heavier, and build more muscle. Creatine monohydrate increases recovery which allows for better and more effective work outs.
BCAA stands for branch-chain amino acids. BCAA’s consist of three amino acids, leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most important of the three because it is shown to stimulate muscle protein synthesis on its own. BCAAs have many benefits including muscle growth, increased energy during workouts, decreasing cortisol levels and decreased delayed-onset muscle soreness.
There is no holy grail of supplements that are going to get you ripped overnight, dedicated hard work and eating a ton of healthy food is what is going to get you big. These three supplements will certainly help though on your path down the iron trail.