Indispensable supplements? Not necessarily. Some are in any case much more useful than others to gain muscle. Indeed, there are a handful of supplemen
Indispensable supplements? Not necessarily. Some are in any case much more useful than others to gain muscle. Indeed, there are a handful of supplements that demonstrate a real efficiency while the others have, in fact, no interest. Here is a list of those that you should consider worthy of inclusion in your food program to give you a little help.
A practitioner who wants to gain muscle mass necessarily needs more protein than a person who does not play any sport. It is therefore necessary to consume a larger quantity via food, thanks to foods such as meat, fish, eggs and dairy products. But, it is also possible to use a dietary supplement such as whey to meet your needs.
Of course, there are other proteins in powder! But, whey has the advantage of being assimilated quickly. Which puts it at the top of this type of supplements for your snack just after training? Thanks to her, you will be full of amino acids when your body is the most demanding. Taking Whey can help you recover better and therefore gain muscle more effectively.
The Creatine is a supplement that makes a lot of attention, particularly because it has been unfairly linked to doping cases, by ignorant media. No, creatine is not a drug and is not banned.
On the other hand, it is effective as a dietary supplement. It causes an increase in the amount of water inside cells, which improves the absorption of nutrients by these cells. In addition, this can cause a more swollen aspect in the muscles.
But, that’s not all; creatine can increase the availability of ATP, the first source of fuel for muscles. In other words, thanks to creatine, therefore promote muscle mass gain. In addition, creatine will also increase but slightly the level of certain hormones that can help muscle growth.
The name BCAA refers to three branched amino acids: leucine, isoleucine and valine. Together, they have an anabolic action and can therefore promote muscle mass gain. They can also have a fuel role and prevent muscle catabolism.
If you take BCAAs before, during and after the session, you should improve your performance and recovery. This can therefore promote muscle mass gain.
Know that the whey is already rich in BCAA; it is rather useless to take both at the same time.
The carbohydrates are one of the body’s fuel. Some supplements are specially designed to bring you but you must know when to use them.
The first type of carbohydrate is powders, like oats , which have a moderate Glycemic Index and can be used for snacks.
The second type of carbohydrate is those who have a much higher GI such as Dextrose, Maltodextrin , Vitargo or Waxy Maize . It is better to avoid using them as a snack because they would cause a sharp rise in blood sugar.
On the other hand, if you use them in your exercise drink, during your workout, they can help you reduce fatigue and increase your performance.
As you provide your body with enough fuel, it will not need to draw on muscle reserves and you will recover faster after your workout. All this contributes to improving your muscle mass.
One of the three pillars of muscle gain is training and therefore performance. To promote muscle mass, you need intense sessions and know how to go to the limit. However, attacking a workout when you have little motivation or you feel a slight fatigue can quickly depress performance.
In this kind of case, caffeine has the advantage of giving a big boost and can even help improve your performance by reducing pain. It is therefore a great asset for effective sessions. However, be careful not to take too much because it is a supplement that can be dangerous in high doses.
This kind of supplement is a mixture of proteins, carbohydrates and lipids that is supposed to bring extra calories. They have been designed for mass gain. However, the vast majority of these products are poorly formulated.
They then contain ingredients of poor quality and which will not be useful to the body at the time of taking. They are not the best choice for most practitioners. Better a solid diet with carbohydrates who’s GI is low and whose fats are useful.
Nevertheless, some gainers are still worthy of interest for people who have the most difficulty in gaining mass because it requires them to eat a lot. In their case, they must choose a gainer formulated with carbohydrates whose Glycemic Index is reasonable and which does not contain too many additional additives. It may be best to buy the ingredients separately: whey, oatmeal powder, a spoon of rapeseed oil and you’re done.