Although it is possible to achieve muscle gain without taking dietary supplements, they do help many people reach their goals. Take a look at the four most commonly taken muscle-building supplements detailed below to learn how they can improve your gym performance.
When aiming to gain muscle mass, it is critical that you consume more protein than your body is capable of naturally breaking down. Even though you can get sufficient protein by following a protein-rich diet, the process of muscle gain can be sped up by taking protein supplements. Just recently, SFGate ranked the best pre-workout supplements with some of them containing proteins isolated from beef, chicken, and eggs amongst other protein-rich sources. However, other vegetarian and vegan-friendly options made of casein, soy, or whey protein were also listed.
The amino acid, beta-alanine is a compound that helps to reduce fatigue and increase performance during and after exercise. Most importantly, they are known as supplements that help build muscle, especially when following an exercise program. Typically, results can be seen when taking a beta-alanine supplement around six weeks into a high-intensity training program.
A naturally occurring molecule in the body, creatine is key to providing the muscles and other tissues with enough energy to work out. Taking creatine as a dietary supplement can significantly increase creatine levels which help to promote muscle gain and strength.
Over time creatine supplements allow you to perform better in the gym resulting in greater increases in muscle mass. The water content in your muscles may also increase leading to slight swelling, however, at this time creatine is also producing signals to promote tissue growth.
In addition to the above properties, creatine supplements also increase hormone levels associated with muscle growth as well as being capable of slowing down the breakdown of proteins in muscle tissue.
Weight Gain Supplements
Designed to provide plenty of calories and protein, weight gain supplements or weight gainers are typically taken by people who find it difficult to build muscle mass. Despite consuming the recommended amount of calories and protein through their diet and weight lifting, some people still find it hard to gain muscle.
Weight gain supplements can contain up to 1,000 calories per serving which mostly comes from carbs rather than protein. These supplements are particularly recommended for individuals who are struggling to consume enough calories and protein through their normal diet.
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Muscle and weight gain are key indicators of progress when going to the gym and it can take time to get to the point where you are happy with your form. However, personal goals can be achieved faster by taking dietary supplements such as beta-alanine, creatine, protein supplements, and weight gainers to improve your gym performance.