Your body relies on muscle strength for so many things - simple tasks like getting dressed would not be possible without muscles. Your spinal column relies on muscles to hold it up. People with weak core muscles often suffer from low back pain.
But what benefit is there in continuing to building muscle? Burn fat. People with strong muscles have more active metabolisms, even when they are inactive. Strong muscles work on burning fat around the clock, so you won't just burn fat while you work out. Muscles support the bones, ligaments, and tendons. People with weak muscles are most susceptible to fractures, sprains, and other injuries. Improved posture. Muscle weakness can have an adverse impact on posture. Bad posture can cause chronic pain, sciatica, and back ailments. More stamina. Stronger muscles will improve your performance in other sports and everyday activities. Strong muscles give you more endurance in high-intensity situations.
Now that we understand the impact that muscle strength can have on our everyday lives let's find out which supplements are the very best for building and maintaining muscle.
Whey protein makes up 20 percent of the protein found in mammalian milk, and is a rich source of branched-chain amino acids (BCAAs) which are responsible for protein synthesis. Not only does this help to speed muscle recovery, but it builds muscle quickly. Whey protein can be consumed before a workout to encourage muscle building and after a workout to support muscle recovery and restoration. Whey protein is easily digested, virtually lactose-free, a natural appetite suppressant, and a metabolism booster. The high concentration of amino acids in whey protein encourages protein synthesis, building us stronger muscles.
Casein is a family of phosphoproteins which make up 80 percent of the proteins in cows' milk. When ingested, casein forms clots in the stomach making it very slow to digest. Because of this, it is most often recommended as a post-workout supplement.
Similarly to whey, casein will encourage muscle repair after a workout. Experts say that a whey and casein protein shake is more effective post workout than either protein alone.
Creatine is a molecule found in our muscle cells that take part in making adenosine triphosphate (ATP) in our bodies. ATP is a molecule that carries energy from place to place, providing our muscles with the energy needed to contract.
Creatine supplements cause a surge in energy so that you can maximize your gym time and push yourself harder than before. Creatine also brings more water into the muscle cells which is essential for long-term growth.
For best results, take creatine both before and after a workout to boost muscle energy during the workout, and encourage muscle growth after.
Beta-alanine is a non-essential amino acid found in the body which increases carnosine levels in the muscles. Carnosine is a protein building block which is concentrated in muscles when they are working. The more carnosine, the greater strength, and endurance the muscle will have. With carnosine supplements, muscles will be able to work harder for a longer amount of time, increasing muscle power. Before and after a workout, add a beta-alanine supplement to your shake. Best results were found when beta-alanine and creatine were taken together.
The three branched-chain amino acids are leucine, isoleucine, and valine, which are three of the 20 amino acids in the body. These three amino acids are essential to muscle building and repair. With BCAA supplements, muscles have a greater energy source during exercise, and they heal more quickly following a workout.
BCAAs may also improve endurance, making it a perfect supplement for long-distance workouts as well.
For best results, take BCAA supplements during breakfast, before a workout, and after a workout.
Glutamine is a naturally occurring nonessential amino acid found in the greater amounts than all other amino acids in the body that is vital in muscle synthesis and muscle growth.
Bodybuilders find that glutamine supplements enable them to work harder for longer periods of time. This may be because of glutamine's ability to slow muscle-tissue breakdown.
Glutamine may also play a role in burning fat, making the metabolism more efficient. It gives the immune system a boost, making you healthier and more able to commit to workouts, and decreasing recovery time after that.
For maximum results, glutamine supplements should be taken during breakfast, before a workout, and after a workout.
Nitric oxide boosters help increase blood flow to the muscles allowing them to receive more oxygen, nutrients, hormones, and water. These things allow for better performance during a workout and quick recovery after a workout. Faster recovery in between workouts means increased frequency of workouts—so you can build more muscle.
Nitric oxide supplements are shown to reduce fatigue levels, enhance endurance, increase energy, and increase glucose use. It is an incredibly effective performance-boosting supplement that will help you build muscle fast.
For best results, take nitric oxide boosters in the morning, 30 minutes before training, immediately following training, and 30 minutes before bedtime.
ZMA is a supplement of minerals zinc and magnesium and vitamin B6. It is used by athletes and bodybuilders because they often lack in these nutrients. ZMA speeds muscle recovery and aids in sleep, which is also essential to recovery. While this combination of nutrients in NOT a testosterone booster, it can help to maintain higher levels of testosterone during workouts and training sessions. ZMA has anabolic, metabolic, immunity, and recovery benefits, making it a perfect supplement for people who train often and want to enhance their performance naturally. For best results, take ZMA supplements before bedtime on an empty stomach.
L-carnitine is a compound involved in metabolism that is naturally synthesized in the body from amino acids. Carnitine supplements are connected to fat loss, increased muscle and bone mass, and heart and kidney treatment. It is also an antioxidant which boosts immunity and brain function.
Carnitine helps to increase blood flow to the muscles and increase testosterone levels after a workout.
For best results, carnitine supplements can be taken during breakfast, pre- and post-workout, and before bedtime.
Beta-ecdysterone or ecdysteroids are naturally occurring hormones, or steroids found in plants and insects that have anabolic properties. When ingested by humans, ecdysterone can help build muscle by stimulating protein synthesis. Not only that, but some experts claim that this supplement can treat osteoporosis and lower blood glucose levels as well.
For best results, take a high dose frequently throughout the day.
If you want to lose body fat and build muscle, these supplements can help you get there fast. You might be astounded by the results when you start taking one of these incredibly effective muscle building supplements.
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