When looking at supplements for a specific purpose such as muscle building it is important to research what works best. There are many options on the market and not all supplements are created equal. It is also important to consult with your personal trainer or doctor before taking supplements for the first time to ensure that you are safe and that they are going to complement and not hinder your workout routine and health goals.
Many supplements can be taken together in order to increase muscle production and protein absorption. Many supplements such as protein powders contain a mix of vital ingredients to ensure best results. Here are some key supplements that can be taken together in order to help you build muscle efficiently.
Protein is key if you are wanting to gain muscle mass. It is important to absorb more protein than your body naturally uses if you wish to gain muscle mass quickly. Protein is easy to manage through a well thought out diet but for those who have different diets such as veganism or vegetarianism, taking a protein supplement is important. You can consume protein in several ways. Many people prefer to take it as a shake. Drink a protein shake daily, 15-60 minutes after working out for best results.
Creatine is one of the safest supplements to take. Scientific studies have confirmed its ability to increase muscle mass. Creatine draws water into your muscles increasing long term growth. It provides energy to your muscles and directly affects exercise performance, encouraging sustainable muscle gain. There are many supplements that help muscle gain short-term. Creatine also assists with muscle gain long term by decreasing muscular protein breakdown. Creatine should be taken daily and if taken alongside protein you should begin to see faster results than if you just took a protein supplement.
Bela-alanine is an amino acid. This compound assists the body with reducing the effects of fatigue and tiredness, helping you workout for longer. It has been proven to work well with weights-based workouts as well as increasing the effects of high intensity interval training. Beta-alanine works by naturally combining with another amino-acid within the body to create carnosine. Carnosine is vital for muscle building and it has other health benefits such as reducing the risk of diabetes and assisting to prevent kidney issues. Beta-alanine should be taken before and after working out. On rest days you should take it alongside creatine, preferably when you have breakfast or if you practice intermittent fasting take it at the beginning of your eating window.
BCCAs stands for branched-chain amino acids. BCCAs can be taken with protein, creatine and beta-alanine and is a compound made up of three key amino acids. They are leucine, isoleucine, and valine. These can be taken separately but they should be taken together. When consumed together as one BCCAs supplement these three amino acids work together to increase muscle growth, increase your energy, delay onset muscle fatigue and soreness and decrease muscle breakdown. BCCAs also help with healthy liver function. BCCAs can be taken alongside protein, creatine and beta-alanine.