3 Effective Supplements for Building Muscle Mass
There are literally thousands of different nutritional supplements on the market, and a large portion of them are aimed at people looking to gain muscle mass. If you are new to this, you are going to have a nightmarish time figuring out which supplements to choose.
So many people choose their supplements based on what others tell them or on pseudo-science, but you need to educate yourself about any product before ingesting it. Some supplements work, but some either have minimal effects or are simply useless. Let's take a look at three of the most effective supplements for building muscle mass.
Protein powder
Protein powder is the most trusted and probably the most important supplement for anyone looking to gain muscle mass. It is usually recommended that someone consume around 1g of protein per kg of body weight, and this can be very difficult to almost impossible depending on their diet.
Different protein powders work differently, and you need to know the key differences between them to get the best results.
The two main types of protein powder are whey protein powder and casein protein powder. Whey protein is absorbed faster and is better if you want to speed up muscle building right after your workout. Casein protein is good to take right before bed as it breaks down more slowly and helps repair muscle while you sleep.
If you are a vegan we recommend pea protein, hemp protein, or pumpkin seed protein as they have a good amino acid profile for muscle growth. Brown rice protein is a great option too, and some studies have found it could be just as effective as whey protein in boosting muscle growth after a workout, so check it out.
Creatine
Creatine is also one of the most proven nutritional supplements out there. Creatine occurs naturally in foods like tomatoes, but it's hard to get enough from food alone if you want to get any noticeable effects.
You cannot just start taking creatine and get results. There will be a loading phase where you will need to take about four times the recommended daily allowance for a week. From then on, you can move up to around 3 mg to 5 mg per day before your workout.
Another thing to know about creatine is that if you stop using it, the effects wear off. So this is a supplement that you will most likely need to take for the rest of your life if you want to continue to enjoy its performance-enhancing and aesthetic benefits.
Turkersterone
Testosterone plays a very important role in the muscle building process. Testosterone levels usually begin to drop by the age of 30, which is why building muscle mass becomes more difficult after that age. But if you're older and your testosterone levels drop, turkesterone can help.
Turkesterone is an ecdysteroid, a natural form of steroid found in plants. But don't worry, it doesn't have the same side effects as anabolic steroids and is completely legal.
Turkesterone offers many of the same benefits of anabolic steroids, such as: B. increased muscle growth, strength and endurance. This is a great addition to add to your stack if you need an extra boost during your sessions. And unlike anabolic steroids, you don't have to worry about cycling.
There are some of the most researched and most effective nutritional supplements out there for people looking to gain mass. We recommend adding some or all of these to your routine and see how you like the results.
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By the end of this episode, you will have all of the information you need to plan your muscle building diet plan.