If you go to the gym daily, you would want your workout to count, right? You would not like spending all your time exercising only to waste your energy. To get the most out of your workout session and boost your muscle growth, you should look into the list of the best gym supplements.
- Whey Protein
Whey is defined as the liquid that remains after milk has been curdled and strained. It is fast-absorbing. It is a type of protein that is usually recommended after an intense exercise session. Typically, there are two types of protein: isolate and concentrate.
Concentrate is known to contain less protein in terms of overall weight while featuring more fat and carbohydrate. An isolate refers to the protein powder that has undergone further processing to increase protein content while eliminating any fat or carbohydrate sources. Usually, an isolate is capable of digesting and absorbing faster than a concentrate. However, both are equal with respect to protein quality.
As whey is a by-product of milk, you can source it naturally from most dairy products. When you consume whey protein, it serves to be immensely beneficial because it is a complete form of protein. This implies that it contains all the amino acids needed for muscle growth. As a matter of fact, with respect to protein quality, milk proteins feature the maximum digestibility quotient. However, whey protein also delivers a wide range of benefits in addition to boosting muscle growth. There are studies that reveal that consumption of whey protein can also improve sleep quality and improve immune system responses.
What does all of this mean if you are trying to build muscles? Whey is a great, complete form of protein that will benefit the most when you consume it every 3-4 hours (if not consuming other sources of protein), or within 2 hours of exercise in a dose of 20-40g.
- Creatine
It is a non-essential amino acid that is primarily stored within the muscles. There is a small amount of creatine stored in the brain as well. It is naturally found in certain food items, including fish and red meats. In a normal diet containing around 1-2 grams of creatine every day, muscle stores tend to be only around 60-80 per cent saturated. Usually, vegans & vegetarians have a low store because natural sources of creatine are mainly found in meats.
Creatine is one of the most popular gym supplements due to its ability to increase muscle mass. There are several research reports that depict that an overall increase in muscle mass can take place in as little as four weeks when you supplement with creatine in your diet.
To expect the fastest results, it is recommended to follow the loading protocol for taking creatine supplements. For most individuals, the supplementation of around 5g of creatine every day 4 times a day, for around a week can fully saturate the muscle stores. As far as timing is concerned, creatine delivers maximum benefits when the supplement is consumed after exercising. This is because it helps facilitate carbohydrates and water back into the muscles effectively.
- Essential Amino Acids
These refer to nine amino acids that are expected to be consumed through diet. This is because the body is not able to produce them on its own. Therefore, you should aim to obtain amino acids naturally from food.
Essential amino is used in the process of protein/muscle metabolism. It is believed to help increase lean body mass. In case of a low-calorie diet or fasted states, when you supplement with amino acids, it can safeguard lean tissue and boost muscle protein synthesis.
There is no restriction on the amount of essential amino acids to be consumed every day. With respect to the frequency of consumption, it is recommended to ensure a dose of 5-9g before or after resistance training to improve muscle protein synthesis. However, it is recommended to consume all essential & non-essential amino acids to support muscle protein synthesis.
- Carbohydrate Supplements
These could be Karbolyn or Vitargo, which are processed particularly to deliver a better muscular weight. This helps them to be digested and absorbed more easily in comparison to ‘natural’ sources of carbohydrates.
These supplements are sourced from plants, including corn, rice, barley, and potato. The overall frequency and dosing will depend on individual needs. Still, these supplements are quite beneficial when you wish to build muscle mass. This is because when protein is combined with carbohydrates after your exercise, it creates a larger stimulus for muscle protein synthesis in comparison to protein or carbohydrate alone.
- HMB
HMB, or Beta-hydroxy beta-methyl-butyrate, is a metabolic byproduct of the process of leucine degradation. Leucine is a primary amino acid responsible for supporting muscle protein synthesis. By improving the availability of HMB in the body, leucine degradation will be prevented to further reduce muscle protein degradation.
HMB is produced naturally in the body. However, to get the doses needed to expect performance benefits, it is expected to consume around 600g of high-quality protein on a daily basis. Therefore, supplementation is effective for increasing muscle stores.
- L-Arginine
It is one of the non-essential amino acids that is conditionally needed in any injury or serious illness. This implies that you can obtain it naturally from animal meats. Arginine plays a vital role in glucose & protein metabolism. It is also responsible for supporting growth hormone and creatine synthesis. However, it is particularly involved in the synthesis & bioavailability of NO (Nitric Oxide) – a potent vasodilator. Therefore, it is responsible for expanding the diameter of blood vessels to increase the overall blood flow.
Conclusion
If you are following a fitness routine, it is essential to choose the right gym supplements. The best gym supplement will help you build muscle faster, recover easily, and be energised throughout the workout session. You should always listen to your body and consult a healthcare professional before choosing the right gym supplements.
