Building muscles are very common amongst the youngsters. Handsomely build muscles give vigor to your body. It’s not an easy task to build your muscles. Some people might think that going to the gym and working on muscles for hours will do the trick. No doubt, exercising continuously in the gym is the pre-requisite of building up good muscles but this is not enough; your diet also plays a vital role.
Balanced diet in perfect quantity is the basic requirement of your body, supported with the correct set of exercises, the buildup of strong muscles need one extra thing, as well, that is the supplement. A supplement is a specially made food/drink which contains all the required nutrients to grow mass on muscles. A good variety of such supplements is available in the market; which one is the best for you, is the tricky question.
Here we give some basic guidelines on the Best Supplement for Muscles Growth.
Why Do We Need Supplements For Muscles Growth?
The correct set of exercises in the gym with proper diet are useful for muscles growth, but supplements are essential when it comes to maximizing your efforts and achieving the goal quickly.
Variety of supplements are available in the market. Each one has its own purpose. But never think that these are meant as an alternative to food. It is the food which adds up to your effort in building up your muscles, the supplement provides extra support in filling the gaps in your body requirement and food you eat.
Supplements are good in various cases, such as:
- To fill gap between your body requirement and intake of calories.
- To cope with the protein deficiency in your food.
- To enable your body and muscles to regenerate quickly after workouts.
- To fill the gap between your body requirement and your total daily food intake.
So, keep in mind, supplement plays a supportive role in muscle building whereas basic requirement of body is the intake of proper diet.
Protein is the basic and foremost ingredient that is responsible for muscles growth. Rich source of protein in our routine diet are eggs, nuts and all kinds of meat. So, select the food that should provide you the minimum requirement of protein intake for muscles growth.
Experts say that normally your body needs 1 to 2 grams of protein per kg of your body weight. Means, if your weight is 75 Kg, you must intake 75 to 150 grams of protein in a day. While the majority of this requirement should be fulfilled through your normal diet, the deficiency can be met with the selection of right kind of Protein Supplement.
While taking protein Supplements remember:
- A human body is capable of absorbing around 30 grams of protein out of one meal.
- It is not advisable that you take all protein requirement of a day in just one meal.
- Split your protein requirement into 3-4 meals with at least 3 hours gap in between, enabling your body to absorb the right quantity of protein.
Fatty Acid Supplements
Fatty acids, more precisely, the Omega 3 Fatty Acids are yet another basic ingredient required by the human body to grow muscles, especially the mass of muscles. These are also good for the cardiovascular health of our body.
So, taking Omega 3 Fatty Acid supplements can help you:
- Grow mass of muscles, quickly.
- Improve your cardiovascular health.
- Provides stimulus for mTOR Protein and insulin activity.
- Prevents degradation of protein through synthesis process.
- Through the ability to improve insulin resistance, these supplements create more muscle tissue.
Branched Amino Acids – The BCCA
Branched Amino Acids or BCCAs, are a rich source of isoleucine, valine, and leucine, which are greatly responsible for growth and repair of body muscles. Additionally, these are also useful for providing energy and decreasing cortisol level in your body. BCCAs are also good at preventing muscle pain.
For quick muscle growth, your body needs twenty distinctive amino acids, some of which are created by the body itself, through the food we eat. From all, few of the amino acids cannot be directly produced by your body; so, you need to intake these through BCCA supplement.
Creatine supplements are very good at providing immediate muscle growth, whereas these are also helpful in improving physical performance of muscles. But keep in mind, these are only meant for building up your muscles but are not recommended for other sports.
Creatine supplements are useful in cases, where you work-out in short spell with several repetitions and weights. Here you need a lot of energy which this supplement is fully capable of providing. So, creatine supplements are helpful in doing more repetitions with increased weights.
Carbohydrate supplement is perhaps the most common supplement amongst the sportsmen. These are the rich sources of glucose, the prime source of energy in our body. However, you must take high care while using such supplements, reason being the chances of accumulation of glycogen, if you stop doing the exercise.
Glycogen is then converted into fat and adipose tissues, which make you fat. But if you are regular in your exercises, accumulation of glycogen is not a factor to get worried about. Carbohydrate supplement is also good at synthesizing the protein that is the base of your muscle growth.
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