If you want to build strength and muscle mass, you need to consume more calories than you burn, eat more protein than your body breaks down, and have a strength training routine that maximizes muscle gain.
But if you are serious about building up your strength and muscles, you could also consider taking supplements to help you achieve your fitness goals.
By combining the right supplements with the right diet and workout routine, you can become stronger and more muscular quicker.
Let us take a look at how different supplements help you to build muscle mass and strength.
Creatine is produced naturally in your body. It helps to provide your muscles and tissues with energy.
It is also available as a dietary supplement and studies have shown it can increase your muscle creatine content by up to 40% above usual levels. Thus, creatine supplements promote muscle gain and can improve muscle strength.
Furthermore, when you consume a creatine supplement, the water content in your muscles’ cells is increased, which produces signals for muscle growth.
The levels of hormones involved with the muscle growth process can also potentially be increased when you take creatine supplements.
And some studies show creatine can decrease the breakdown of proteins in your muscles. Protein is the key macronutrient your body needs to gain muscle. Check out this helpful post to learn more about creatine and other supplements to build muscle.
If you take beta-alanine supplements when following a strength training program, the amino acid could help you to increase your muscle mass.
Furthermore, the supplement can reduce fatigue, which means it can help you to increase your workout performance.
The importance of protein for building strength and muscle mass was mentioned above. With weight gainers, you can get more protein and calories into your system.
If you find it hard to gain muscle with diet and strength training alone, using weight-gaining supplements could be the solution.
Weight gainers also contain plenty of carbohydrates to help fuel your workout routines.
Speaking of protein, you can take protein supplements to help you gain muscle and build up your strength.
It is vital your body consumes more protein than it breaks down in order to build muscle, so if you are not getting enough protein from food or other supplements, consider taking protein supplements in conjunction with your strength training routine.
You will find a wide variety of protein supplements available. The best ones contain casein, whey, or soy protein.
Continuing with the theme of protein breakdown, beta-hydroxy beta-methylbutyrate supplements could help to reduce protein breakdown and benefit your muscle strength.
HMB is a molecule that is produced naturally when your body processes leucine, which is an amino acid.
But taking it as a supplement alongside your exercise routine could be beneficial for becoming stronger and more muscular.
Branched-Chain Amino Acids
In addition to leucine, there are two other branched-chain amino acids: valine and isoleucine.
You will find BCAAs in foods that contain protein, such as meat, fish, dairy products, and nuts.
Branched-chain amino acids are critical for muscle growth, so you need to make sure they are in your daily diet. But you can also take BCAA supplements. Many studies show they help to improve muscle gain.
Make sure you work out your optimum daily macro and calorie intake and stick to a strength training routine that can maximize your muscle mass and improve your strength.
Once you have got that sorted, you can look at different supplements to see which ones would be most beneficial to further help you achieve your goals.