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8 Best Supplements to Build Muscle (2024)
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These are the 8 best supplements to take to build muscle fast. Learn which supplements are for gaining muscle mass and which ones are a waste of money. If you're a skinny hard gainer your efforts should be mostly focused on your diet and workout plan. But supplements can definitely help, watch this video to learn how to take them for building muscle.
You can just sit around on a couch, take certain supplements and you'll build massive amounts of muscle. Obviously, I'm kidding but that's what most supplement companies want you to believe. Unfortunately, even with all the modern advancements in nutrition science your progress is still mostly tied to your overall diet and workout plan. However, supplements can give you quite an edge, and that edge can truly help you build muscle faster, increase strength, and break through stagnation and stubborn plateaus. So today I want to go over 8 supplements that can help force muscle growth even when you're feeling totally stuck.
First I want to start with carnosine which is actually a combination of beta-alanine and histidine. Both beta-alanine and histidine are abundantly present in many tissues throughout the body, including the brain, gut, heart, and muscles.
One of the key roles of carnosine in muscle physiology is its ability to combat muscle fatigue by reducing the buildup of acidic substances within your muscles. These acidic substances accumulate as you work out, and a lot of that burn as well as fatigue that sets in as you're lifting weights for reps is caused by these acidic by-products. By lowering this acidity, both beta-alanine and l histidine can improve endurance helping you squeeze out one or two additional reps before failure which can make a huge difference in your muscle-building progress since building muscle is predominately tied to progressive overload or simply put increasing reps and weight load over time. On top of that, carnosine is actually an antioxidant, helping to protect muscle cells from oxidative stress and damage. It also plays a role in regulating calcium levels within muscle cells, which is very important for muscle contractions.
Carnosine is actually a common addition already found in many pre-workout supplements, and pre-workouts are actually the next supplement that can make a big difference when it comes to building muscle. One of the ways that pre-workouts provide this benefit is by increasing your energy and focus. This is because most of them contain stimulants like caffeine for example. Having more focus and energy can help you perform more intense workouts, lift heavier weights, and ultimately gain strength and muscle. Another benefit of pre-workouts is that they commonly contain Nitric oxide boosters like citrulline and L-Arginine.
These amino acids promote vasodilation, or in other words the expansion of your blood vessels which helps increase blood flow to your muscles. This leads to what's commonly referred to as "the pump," which can improve nutrient delivery and the removal of waste products, potentially supporting muscle growth. (8) One thing to keep in mind, is that the more that you take pre-workouts the more reliant you'll be on them, and you'll probably feel less and less of an energy boost. Like any other stimulant, your body will develop a tolerance, so I recommend not using pre-workouts every day, and instead only use it on days that you're lifting heavy and pushing yourself to grow.
Now let's move on to one of the most widely studied and proven supplements for building muscle...creatine. We know that creatine enhances exercise performance by increasing your body's stores of phosphocreatine, which is a quick-acting energy source used during short bursts of high-intensity activity, such as weightlifting. (9) This allows you to lift heavier weights and perform more reps which, over time, should lead to greater muscle stimulation and growth. Creatine also increases the retention of water within muscle cells, leading to increased cell volume and improved hydration.
Not only does this make your muscles appear full and larger, but this cellular swelling can trigger certain anabolic pathways, that lead to muscle growth. (10) At the same time creatine helps stimulate muscle protein synthesis while reducing myostatin levels which is a protein that interferes with muscle growth. (11) Your body is constantly breaking down muscle tissue when you work out and in general throughout the day as you move around. Since building muscle is highly dependent on increasing protein synthesis, while reducing muscle protein breakdown creatine can be very helpful. As if that not enough reason to try creatine, it also is associated with faster muscle recovery by reducing inflammation allowing for more frequent intense training sessions. To get started you can simply take 5 grams of creatine per day after your workouts...
You can just sit around on a couch, take certain supplements and you'll build massive amounts of muscle. Obviously, I'm kidding but that's what most supplement companies want you to believe. Unfortunately, even with all the modern advancements in nutrition science your progress is still mostly tied to your overall diet and workout plan. However, supplements can give you quite an edge, and that edge can truly help you build muscle faster, increase strength, and break through stagnation and stubborn plateaus. So today I want to go over 8 supplements that can help force muscle growth even when you're feeling totally stuck.
First I want to start with carnosine which is actually a combination of beta-alanine and histidine. Both beta-alanine and histidine are abundantly present in many tissues throughout the body, including the brain, gut, heart, and muscles.
One of the key roles of carnosine in muscle physiology is its ability to combat muscle fatigue by reducing the buildup of acidic substances within your muscles. These acidic substances accumulate as you work out, and a lot of that burn as well as fatigue that sets in as you're lifting weights for reps is caused by these acidic by-products. By lowering this acidity, both beta-alanine and l histidine can improve endurance helping you squeeze out one or two additional reps before failure which can make a huge difference in your muscle-building progress since building muscle is predominately tied to progressive overload or simply put increasing reps and weight load over time. On top of that, carnosine is actually an antioxidant, helping to protect muscle cells from oxidative stress and damage. It also plays a role in regulating calcium levels within muscle cells, which is very important for muscle contractions.
Carnosine is actually a common addition already found in many pre-workout supplements, and pre-workouts are actually the next supplement that can make a big difference when it comes to building muscle. One of the ways that pre-workouts provide this benefit is by increasing your energy and focus. This is because most of them contain stimulants like caffeine for example. Having more focus and energy can help you perform more intense workouts, lift heavier weights, and ultimately gain strength and muscle. Another benefit of pre-workouts is that they commonly contain Nitric oxide boosters like citrulline and L-Arginine.
These amino acids promote vasodilation, or in other words the expansion of your blood vessels which helps increase blood flow to your muscles. This leads to what's commonly referred to as "the pump," which can improve nutrient delivery and the removal of waste products, potentially supporting muscle growth. (8) One thing to keep in mind, is that the more that you take pre-workouts the more reliant you'll be on them, and you'll probably feel less and less of an energy boost. Like any other stimulant, your body will develop a tolerance, so I recommend not using pre-workouts every day, and instead only use it on days that you're lifting heavy and pushing yourself to grow.
Now let's move on to one of the most widely studied and proven supplements for building muscle...creatine. We know that creatine enhances exercise performance by increasing your body's stores of phosphocreatine, which is a quick-acting energy source used during short bursts of high-intensity activity, such as weightlifting. (9) This allows you to lift heavier weights and perform more reps which, over time, should lead to greater muscle stimulation and growth. Creatine also increases the retention of water within muscle cells, leading to increased cell volume and improved hydration.
Not only does this make your muscles appear full and larger, but this cellular swelling can trigger certain anabolic pathways, that lead to muscle growth. (10) At the same time creatine helps stimulate muscle protein synthesis while reducing myostatin levels which is a protein that interferes with muscle growth. (11) Your body is constantly breaking down muscle tissue when you work out and in general throughout the day as you move around. Since building muscle is highly dependent on increasing protein synthesis, while reducing muscle protein breakdown creatine can be very helpful. As if that not enough reason to try creatine, it also is associated with faster muscle recovery by reducing inflammation allowing for more frequent intense training sessions. To get started you can simply take 5 grams of creatine per day after your workouts...
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