Bodybuilding Supplements For Muscle Mass

Let's face it, if you're training hard at the gym and not gaining the coveted muscle mass, you should review your nutrition routine and ask yourself the following questions.

(1) Are you eating the right foods?
(2) Are you eating enough meals per day?
(3) Are you taking supplements?

If the answer to these 3 important questions is a big NO, then here lies the issue. If you don't have a solid nutrition in place, you're not going to gain muscle mass plain and simple. As far as supplements are concerned, these can play a crucial role in your overall bodybuilding routine provided you know how to use them efficiently. But I've got a confession to make, if you're not eating right, don't expect bodybuilding supplements to be your magical wand for building impressive muscle mass.

SOLID NUTRITION + SUPPLEMENTS = IMPRESSIVE MUSCLE MASS

Once you implement an effective nutrition program, using bodybuilding supplements can give you a definite advantage in your muscle mass routine. Here are 6 bodybuilding supplements for muscle mass that I recommend you to use:

Whey Protein Isolate

This is the number one protein many bodybuilders, weightlifters and fitness enthusiasts are using. Whey protein isolate is a high-quality fast-digesting protein which builds muscle mass fast and is optimal for post-workout. Have you noticed after a grueling workout the muscle breakdown that follows after? If you don't refuel your muscles after your training, you will experience muscle catabolism eventually, hence most of your hard work at the gym will be in vain. This is why it's of critical importance to have a whey protein isolate shake post-workout. Taking it immediately is best but you can also have it within 15-30 minutes. 1 scoop is usually enough mixed with water and dextrose or gatorade powder in a shaker bottle. Dextrose also known as glucose is a fast-acting simple carbohydrate which will replenish your depleted muscle glycogen levels and recharge your energy storage cells.

Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound

Glutamine

Glutamine can naturally be found in foods like fish, beans, beef, poultry, eggs and dairy products and is the most abundant amino acid in the human body. Glutamine intake from food sources is usually not enough if you're training intensely, this is why many people have recourse to glutamine supplements. Glutamine is not directly responsible for promoting muscle mass and growth but instead acts as an anti-catabolic agent meaning it prevents muscle breakdown. Glutamine is available as glutamine peptides or in free form amino acid ie L-Glutamine and the advantage is there is no need for it to get broken down and digested because it's shuttled directly to your bloodstream for instant use by your muscle cells.

10 grams of L-Glutamine on training days is usually enough. You can have L-Glutamine pre-workout(5 grams) and post-workout(5 grams) mixed with your whey protein/dextrose shake.

Optimum Nutrition Glutamine Powder, 1000g

Branched Chain Amino Acids(BCAAs)

BCAAs are essential amino acids which can also be naturally obtained from foods but to reach the required daily dosage, you will need to eat lots of foods. This is why taking a BCAA supplement is advised for convenience. Isoleucine, Leucine and Valine are the 3 constituents of BCAAs which are vital for your muscle mass gaining routine as they stimulate protein synthesis, enhance muscle recovery, prevent muscle fatigue, soreness, increase metabolism and boosting testosterone levels as well. BCAAs can be taken pre-workout, intra-workout and post-workout too.

Optimum Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g

Creatine

Creatine is available in meats like beef but to get a mere 5 grams of creatine, you'll need to consume a high amount of beef, so it's not convenient at times. This is where creatine supplements come in and are convenient and handy. Creatine is a cell volumizer and it has the effect of drawing water to your muscle cells resulting in increased muscle density and more strength. You'll notice that regular creatine intake will allow you to push more weights at the gym. Creatine can result in dehydration this is why it's imperative to drink lots of water.

You can have 5-10 grams of creatine on training days and sometimes on non training days. 2.5-5 grams pre-workout and 2.5-5 grams post-workout. Your best buy would be micronized creatine monohydrate which has the word Creapure or its logo on it because this is of the highest-quality and grade.

Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings

Micellar Casein Protein

Micellar casein is a high-quality slow-digesting protein and a popular choice for anyone involved in bodybuilding and resistance training. It's commonly used pre-bed and helps provide a progressive release of amino acids to muscle cells so that your body stays anabolic during 7-8 hours of sleep. Not suitable post-workout.

Optimum Nutrition 100% Casein Protein, Creamy Vanilla, 4 Pound

Fish Oil

Building muscle mass is not only about protein and carbohydrates. Your nutrition is not complete without the addition of healthy fats like fish oil, sardines, olive oil, salmon, flax seeds, walnuts, almonds etc… Fish oil is gaining immense popularity due to its umpteen benefits including muscle-building like promoting optimum muscle growth and recovery.

Nordic Naturals - Ultimate Omega, 1000 mg, 180 softgels

Using these bodybuilding supplements for muscle mass will definitely give you an upper edge in your training and nutrition but consistency is key for great muscle gains.







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