The Top 5 Supplements for Gaining Muscle Mass
It is often hard to consume all of the nutrients necessary to gain a substantial amount of mass. Protein is essential to muscle growth, but that doesn’t mean you have to go out and eat five steaks a day to get what you need. There are supplements that you can take to help boost the nutritional value of meals or snacks.
Whey Protein Powder
Whey protein is one of the most commonly used protein supplements for gaining mass. Whey protein powder is a product derived from milk or cheese cultures, and contains essential amino acids thats improve the rate of muscle gain. Whey protein comes in several flavors, and like most other supplement powders may be blended into smoothies or other drinks, or sprinkled over solid foods.
Casein Protein Powder
Casein protein powder is closely related to whey protein, but has a few notable differences. Casein can taken in larger amounts without feeling a bloating effect, so users can consume more nutrients and experience greater mass gain in a shorter timespan. Casein is derived from dairy, so it is important to check allergen information on the specific brand of supplement if you have a dairy sensitivity or allergy.
Arginine is an amino acid that can be taken to help the body produce nitric oxide. Nitric oxide causes the blood vessels to dilate, meaning that more blood and oxygen can flow to muscles during a workout. A side effect of dilated blood vessels is increased endurance and stamina during intense workouts. Used with other supplements, arginine can be a great boost for endurance workouts and sustained activity.
Beta-alanine works in conjunction with other amino acids in the body to produce a substance called carnosine. Carnosine increases muscular endurance and can assist in longer, sustained workouts. When used in addition to a creatine supplement, the body can produce high levels of carnosine and the user will experience a noticeable increase in strength and a decrease in fatigue.
Creatine is made from a blend of amino acids. Creatine can dramatically increase energy levels, making it the perfect pre-workout supplement. In addition to boosting energy, creatine also increases the speed at which cells retain water. These effects of the supplement boost one another, after consuming creatine workouts can be longer and the results more pronounced.
Which supplements are right for me?
There are a lot of supplements to choose from, and the five listed here are just a few of the options available for those looking to gain muscle mass. It is important to check for warnings from the FDA when looking into supplements that you haven’t tried before, or when mixing supplements. This link is the FDA page on dietary supplements, and provides comprehensive information on most supplements available commercially for gaining mass. Always remember to drink plenty of water when taking supplements, and do not take more than the recommended amount of any supplement.