7 Supplements for Muscle Growth to Increase Your Size
“Have you been hitting the gym?” your friends will say to you.
Hearing this will give you a nice confidence boost. However, hitting the gym is not going to be enough to gain lean muscle and look your best.
According to a study conducted by Carlos Monteiro of the University of Sao Paolo, close to 60 percent of calories in a typical American diet comes from ultra-processed foods that can lead to health problems, like obesity.
Supplements are used to help fill the gaps in the diet and provide nutrients to help build muscle. Keep reading this guide to discover seven go-to supplements for muscle growth.
Creatine has been a staple in many professional bodybuilders cabinet for some time now.
Creatine was first discovered in 1832 by a French scientist named Michel Eugene Chevreul by extracting it from meat. In 1912 Harvard university researchers found that ingesting creatine significantly raised creatine levels in the muscle. From this point on, scientists have been researching the effects creatine supplementation has on building muscle.
In the 1990s, reports of creatine use to increase physical performance began to surface. Several key athletes, including the Cambridge University rowing team, were reportedly taking the supplement. After the Cambridge University rowing team beat out Oxford, who were the favorites, clinical trails started to begin.
During the 1998 baseball season, Mark Mcguire set a record for home runs in a season that lead to creatine becoming one of the most popular sports performance supplements on the market.
This momentum continued into today, where it is one of the most effective and extensively studied supplements on the market to add muscle mass.
One study followed participants through an eight-week study to measure the effects of resistance training when combined with creatine supplementation. The study concluded that creatine supplementation did, in fact, increase muscle mass as well as improved strength.
2. Whey Protein Powder
I’m sure you have heard by now that you should be following up on your gym routine by taking in protein.
But, did you know that different protein powders digest differently in your body?
Whey protein is one of the quickest digesting proteins available to help make sure you are getting the required amounts. There are other sources of protein available, including:
- And brown rice
All these different sources of protein have individual benefits, but when it comes to muscle building, whey protein powder is the way to go.
The reason whey protein is superior to those other types is due to its quick-absorbing nature and extensive amino acid profile. Amino acids are the building blocks of protein and are what gets absorbed into your body while being broken down.
In one study, researchers determined that participants taking whey protein powder had significantly more gains in muscle mass when compared to the other groups.
In a systematic review of the effects protein supplements have on muscle mass, the team concluded that taking protein supplements helps to improve muscle mass when combined with training.
The BCAA’s or branch chain amino acids are three of the nine essential amino acids. Essential amino acids are the ones that your body can’t produce on its own, so you are required to get it through your diet. They consist of:
- and tryptophan
Of those, the top three – Leucine, Isoleucine, and Valine make up the branch chain amino acids. They often get assorted together due to their unique molecular structure.
BCAA’s have a significant impact on the body, composing close to 40 percent of the total essential amino acids required daily intake. Other than building muscle, benefits of taking BCAA supplements are:
- Reducing fatigue
- Reducing soreness
- Increase fat loss
It is recommended to drink BCAA’s before, during, or after a workout to get the best results.
L-glutamine is another vital amino acid for several reasons. It’s a very popular supplement among the health and fitness community. It is well known for its immune-boosting abilities, but many fitness experts swear by it for building muscle.
Although l-glutamine is technically a nonessential amino acid, it is considered conditional in individuals with poor health.
L-glutamine is a powerful cell volumizer, or in other words, it can contribute to muscle growth. It has been shown that levels of l-glutamine decrease during high-intensity training, making it critical for many to take post-workout.
Some of the most popular post-workout supplements on the market include significant amounts of l-glutamine.
Often you find l-glutamine paired with vitamin c in supplement form due to their immune-boosting abilities. Typical doses of the amino acid range from 5mg to 15 mg.
When researching vitamins for muscles on google, you will most likely come across ZMA at some point. That’s because ZMA is used for muscle building and recovery, better sleep, and boost the immune system.
ZMA supplements consist of zinc, magnesium aspartate, and vitamin b6.
Zinc is an essential mineral that is used in the activity of more than 300 enzymes that range from digestion to nerve functioning. It is also a necessary mineral for the production of testosterone, a hormone involved in muscle growth.
You can consume adequate amounts of zinc through your diet in foods like:
- Red meat
- Nuts and seeds
- And dairy products
But many people in the fitness community deplete their zinc levels through exercise and sweating.
Magnesium aspartate is a chelated version of the magnesium mineral. Chelated means it is bound to a carrier, in this case, aspartate to increase the absorption of the mineral.
Magnesium also plays a crucial role in many functions of the body, contributing to over 300 enzyme functions that involve everything from regulating muscle function to contributing to protein synthesis.
And vitamin b6 is a critical member of the vitamin b complex family. Vitamin b6, or pyridoxine, helps contribute to fat, protein, and carbohydrate metabolism, among other functions.
When these vitamins and minerals are combined, they form a powerful trio that can potentially build muscle as well as provide numerous other benefits, including:
- Improving athletic performance
- Boosting the immune system
- Improving sleep quality
These are all essential factors in the muscle-building process. To gain muscle, your immune system must be healthy to fight off infections and inflammation. Sleep is also another critical factor in the muscle-building process, without good quality sleep, your body won’t have time to repair and heal.
Typical doses of zinc, magnesium, and vitamin b6 in ZMA supplements are as follow:
Zinc – 30mg
Magnesium – 450mg
Vitamin b6 – 10mg
Keep an eye out when looking for ZMA supplements as some manufacturers will try to use different forms of vitamins and minerals, resulting in mediocre quality.
L-Arginine is another critical amino acid that is incredibly popular in the bodybuilding and fitness community.
If you have ever tried a pre-workout supplement, it most likely contains some form of l-arginine. That’s because the popular amino acid is a potent nitric oxide (NO) booster. Nitric oxide is a vasodilator, or in other words, it helps relax blood vessels and allows more blood flow to the muscles.
Other than building muscle, uses for L-arginine can also be beneficial for:
- Decreasing muscle soreness
- Treating erectile dysfunction
- Lowers blood pressure
- Improving exercise performance
Recent studies show that l-arginine has the potential to increase muscle mass as well as total testosterone in rat models.
In a randomized, double-blind, placebo-controlled study, researchers came to the conclusion that l-arginine supplementation increases muscle blood volume after supplementing with 6mg of the amino acid.
Furthermore, a clinical trial consisting of 56 males soccer players receiving 2mg of l-arginine a day concluded that the amino acid might increase sports performance.
When it comes to building muscle and hitting the gym, it is strongly recommended to take a multivitamin to help fill in the gaps of the diet. A good multivitamin will contain a full spectrum of vitamins and minerals that are in superior form for maximum absorption.
The best multivitamins for bodybuilders will contain even more – antioxidants, joint support, and maybe even a fruit and vegetable blend. These additions add extra support specifically for building muscle and staying healthy.
Sweating and rigorous exercise can lead to depleted vitamins and minerals, so it’s strongly suggested to take a good multivitamin to ensure you are getting the most of your workouts.
Multivitamins come in a variety of forms, including – pills, powder, liquid, gummies, and tablets. One form isn’t necessarily better than others. Some include superior versions of certain vitamins that have increased bioavailability. Most multivitamins on the market today can be taken once or twice a day, depending on the manufacturer’s instructions for use.
Looking for Supplements for Muscle Growth?
Building muscle is all about making sure you get the right amount of nutrients at the optimal time. Through the use of supplements, you will be able to get these nutrients quickly and conveniently.
Using supplements can have a significant impact on muscle growth and recovery, giving you the boost you need to feel your best and train the hardest.
If you are considering taking supplements for muscle growth, contact us today, and we can help answer any questions you may have.