If you are a fitness freak, you must know how challenging it is to follow a fitness plan religiously. Perhaps, you are doing regular exercising for gaining muscles, boosting strength or for staying in shape. Right?
Undoubtedly, exercising can help you in achieving desirable results. However, combining it with a healthy diet and high-protein consumption can increase the effectiveness to the maximum.
Did you know that you also require consuming additional calories than you expended in addition to a muscle-challenging exercise? Adding to it, you need additional protein than you metabolized for maximal gains in muscles as per researches.
On top of that, there are certain supplements that can enhance the efficacy of your exercising for muscle-gaining even more. Below is the description of three of the best supplements for muscle gain and strength that are science-backed too:
1. Protein Powders
Without a doubt, the consumption of a high-protein diet can aid you in gaining muscles. Nonetheless, you can make a slightly more increase in it via taking protein supplements as per researchers.
This is where protein powders can work well which are concentrated sources of plant-based and animal-based proteins. There are many different kinds of protein powders available in the market.
Some of them are derived from plant-based sources while others are from animal-based sources of protein. Below is the description of two of them:
Whey protein is amongst the most popular protein powders across the globe.
It can help athletes to recover after doing the intense workout and in building and maintaining muscle-mass as per studies.
Recommended Dosage: You can consume around one to two scoops of whey protein daily that makes up about twenty-five to fifty grams. However, you can also refer to instructions mentioned on the package of the product.
Side Effects: Excess of everything is bad and the case is the same when consuming whey protein. Consume it in the recommended amounts or else you may experience certain digestive tract disorders e.g., diarrhea, cramps, bloating, etc.
Hemp Protein Powder
This nutritional supplement is grabbing the attention of many fitness enthusiasts as it can be an ideal option for vegans.
Importantly, hemp has all nine essential amino acids which make it a complete protein. Depending on the manufacturing company, one serving of hemp protein powder can provide you around fifteen grams of protein.
In fact, it can be an ideal muscle-gaining supplement for those wanting to have a less-processed source of protein.
Recommended Dosage: 0.8 grams/kg is the daily requirement of protein for adults according to experts.
Side Effects: Consuming hemp protein powder may be unsafe for anemic, those with weak immunity and childbearing/nursing ladies as per evidence. Moreover, it can also cause allergy to some people.
Did you know that Creatine is worldwide tested and is the best supplement for enhancing performance in a fitness center?
In fact, it can give a boost to exercise performance, strength as well as muscle-mass as per studies.
Moreover, some other studies also suggested that Creatine may also improve hormone levels responsible for the muscle’s growth e.g., IGF-1.
Not only this but this wonderful supplement can also reduce the muscular protein’s breakdown according to some researches. Above all, you will find this finest muscle-gaining supplement at a very inexpensive price.
Recommended Dosage: As per recommendations, you can consume five-grams of Creatine four times a day for about five days to one week. Further, you can consume three to five grams of it for maintaining the levels.
Side Effects: As per its exceptional safety profile, there are no side-effects of creatine consumption.
It’s another commonly known supplement in fitness freaks and athletes.
Some studies suggested a non-essential amino acid that can help you fight fatigue and may enhance exercise performance is beta-alanine.
Consuming beta-alanine supplement daily for eight weeks in the dose of four-grams may enhance lean body mass as per studies. What’s more, the older adults can also take help for muscle endurance with beta-alanine supplementation as per research.
Recommended Dosage: According to recommendations, two to five grams of the beta-alanine supplement per day is advisable.
Side Effects: You may feel a drop in the levels of taurine and/or paresthesia in case of excess consumption of this supplement.
4. Branched-Chain Amino Acids
As per the common classification of Branched Chain Amino Acids (BCAAs), there are three different amino acids in it. They are valine, leucine, and isoleucine. These natural compounds are most commonly found in foods high in protein e.g., meat, poultry, dairy, fish, and eggs.
BCAAs are known to be increasingly important for healthy muscle growth. According to experts, BCAAs make up about 14 % of amino acids present in an individual’s muscles.
Although most people normally consume BCAAs through food sources, increasing intake through supplementation is highly important. It’s for those who aim to increase their muscle growth and strength.
Moreover, other than increasing muscle gain, BCAAs are also known to lower muscle loss. Supplements of BCAAs are highly recommended to those who have a diet low in protein intake.
It is likely that your trainer might suggest you include caffeine in your pre-workout formula. As it is widely known, caffeine has the ability to lower one’s feelings of fatigue and exertion. Not only this, but it also helps to reduce post-workout soreness.
Moreover, consuming caffeine helps you to stay focused during your workout, for an extended period of time. On top of that, it also increases your motivation level and decreases the level of supposed exertion.
Recommended Dose: The recommended dose of caffeine is about 1.36-2.5 milligrams for each pound of bodyweight.
Wrapping It Up:
Consuming any of the afore-mentioned supplements along with a high-calorie and a protein-rich diet can successfully fulfill your muscle-gaining goals. Nonetheless, bear in mind that taking them in moderation is the key to success. So, become more muscular and fit with adding any of the best muscle-gaining supplements in your diet.
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