The best supplements to increase muscle mass

Taking supplements is not essential to gain muscle mass, with a good training and a proper diet it can be achieved. However, these products can help you maximize every effort you make, reach your limit much faster, and achieve your goals more quickly.

In the market, and increasingly, there are numerous supplements, with different objectives and that you should keep in mind. It is important that you know that these are not substitutes for food, but that they are an extra help to fill gaps in your diet. Some of the cases in which supplements can be taken are as follows:

• To achieve ingesting a sufficient amount of calories or protein.
• To be able to recover more quickly.
• To follow a complete diet if your schedule does not allow you to make all the necessary meals.

Next, we will talk to you about the best supplements to increase muscle mass and the characteristics of each one of them.

Whenever you talk about gaining muscle mass, there is a word that immediately appears in the conversation. It is none other than the omnipresent protein, an essential nutrient that takes care of the muscular processes involved in the development and growth of muscles. There are many products that you can introduce into your diet that are a great source of protein such as eggs, nuts, meat or fish, dishes with which you must provide your body with all the necessary proteins so that the muscle can grow.

Now, proteins are not everything and although it is true that they cannot be missing in your meals, it is no less true that you should not neglect the leading role that the rest of the groups of nutrients should have, whether they are carbohydrates -vital in the energy supply- or fatty acids.

The studies that have been done in this regard show that if your goal is to increase muscle tissue, you need to consume 0.5 to 2 grams of protein per kilo that you weigh. Or what is the same, if you weigh 80 kilos you should eat between 40 and 160 grams of protein daily. Ideally, all these proteins come from the diet, however, sometimes it is impossible to get it. In these cases, protein supplements they will become an invaluable aid in gaining muscle mass.

How to Take Protein Supplements

You must bear in mind that our body is unable to absorb more than 30 grams in each intake, so it is not feasible to consume all the necessary proteins in a single shot. Ideally, allow 3 hours between intake and intake so that the body is able to assimilate it correctly.

A good recommendation is to take a shake with a protein supplement in the morning and at the end of the training, in the afternoon, while the rest should be achieved through food. We emphasize taking it after training because the half hour after exercise is when the body assimilates the nutrients more effectively.

For years we have heard about the great benefits that omega 3 fatty acids bring to our cardiovascular health, however, their properties do not end there. It has also been shown that Omega 3 supplements can help gain muscle mass, something of great importance for those people who want to gain muscle, but also for those older people who see how they lose muscle tone over the years.

This type of essential fatty acid has anabolic properties that allow stimulate the activity of the mTOR protein and insulin. This has a direct effect on the synthesis of proteins that prevents them from breaking down. The fact that it also improves insulin resistance causes these supplements to help build more muscle tissue.

The branched amino acids, better known by its acronym in English BCAAThey are made up of leucine, valine and isoleucine. These components play an essential role in both repair and muscle building. They not only allow you to gain muscle mass, but also:

• They provide energy.
• Cortisol levels decrease.
• Prevents the appearance of muscle pain.

In building muscle, there are about 20 amino acids required. Certain amino acids are produced by the body itself, but there are others that we do not create, so we have to extract them in other ways. BCAAs are 3 of these essential amino acids that our body does not manufacture and that can be of vital help when it comes to increasing muscle mass.

When one of these supplements are ingested, after passing through the liver, they go directly to the muscle tissues, where they are transformed into energy for them to work.

In the following article we explain what amino acids are for.

Often there are supplements or techniques that become fashionable and overnight become the panacea. We have already explained it to you throughout the article, none of these supplements will make you gain muscle by itself, only through work and exercise will you achieve good results, what they can do is improve or accelerate those results.

Creatine It is one of these useful supplements when it comes to gaining muscle mass and improving physical performance, however, it is not useful in all sports or viable in all cases. In training where it can be of great use is in those in which the so-called myofibrillar hypertrophy is worked, that is, series with short repetitions with a lot of weight and rest between them. In activities that require a lot of energy for a very short period of time.

This is because in this type of training the energy mechanism of phosphocreatine intervenes, in which creatine plays a fundamental role. These supplements will allow you to do more repetitions, increase the weight and, all together, will make you gain muscle faster.

Finally, you need to talk about Carbohydrates, one of the most consumed supplements by athletes around the world. Carbohydrates give us glucose, which would become our body’s gasoline, the energy that the body uses for high-intensity physical activity.

Many people have the false belief that carbohydrates only make you fat, so they get an undeserved bad image. The reality is that if you do not exercise, these accumulate in the form of glycogen and will be transformed into visceral fat and adipose tissue. But if you practice sports, something essential if you want to gain muscle mass, you will need the energy from carbohydrates to do so, so you will not get fat in fat.

Their case is very similar to that of proteins. With a good diet, complete and adjusted to energy requirements, you can obtain all the amount of carbohydrates necessary to recover the amount of glycogen you lose while training and increase muscle mass. However, not everyone can eat all they should, at the times they should, and in the way they would like. In these cases, carbohydrate supplements They are a perfect way for the body to synthesize proteins and you increase your muscles.

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