September 28, 2022


Its all about the Health

What You Must Know About Supplements When Building Muscle

3 min read

These days, sports nutrition supplements are gaining quick popularity on the high street and online. Today, we will help you decide the supplements you may want to consider when building muscle!


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🕒 Timestamps:

Intro – 0:00
1. Casein protein powder – 0:43
2. Whey protein powder – 1:15
3. BCAAS – 1:47
4. Creatine – 2:19
5. Beta Alenine – 2:49
6. Glutamine – 3:22


In a nutshell:

Casein protein powder
Casein is a protein known for its super slow digestion rates.
It makes you feel less full, so it’s ideal for those who want to pack on muscle mass.
When taken after a workout, casein protein boosts muscle protein synthesis.
Go for a product that contains micellar casein, which is the slowest-digesting casein you can buy.
Ideally, take 20-40 grams right before hitting the sack.
You can also use the same amount in your protein shakes between meals.

Whey protein powder
There’s no single video about muscle-building supplements that don’t include whey protein.
It digests fast and gets to your muscles quickly to start building muscle.
It also has small proteins that boost blood flow to the muscles.
Experts recommend taking 20 grams of whey powder 30 minutes pre-workout and 40 grams within an hour post-workout.
Choose a whey powder that has protein hydrolysates or whey protein isolate.

Branched-chain amino acids (BCAAs)
Branched-chain amino acids refer to the most important amino acids for repairing and building muscle tissue.
Leucine, for instance, is the most critical, as it can stimulate muscle protein synthesis on its own.
But together with the rest, they work in synergy to provide several benefits, including muscle growth.
Take 5-10 grams of BCAAs, in addition to your breakfast and your pre-and post-workout shakes.

Creatine is composed of 3 amino acids, namely, arginine, glycine, and methionine.
It works in multiple ways, including increasing the amount of fast energy needed by the muscles to perform reps.
In addition, creatine draws more water into your muscle cells, ultimately, increasing long-term growth.
Take 2-5 grams of creatine with your protein shake right before workouts.
Then, drink another 2-5 grams after a workout.

Beta-alanine reduces fatigue and may boost exercise performance.
It can also help boost muscle mass if you’re following an exercise program.
According to numerous studies, increases in muscle strength and power were seen in athletes who took this amino acid.
It’s recommended to take 1-2 grams of beta-alanine immediately before and after each workout in conjunction with your shakes and creatine.
You can also take 2 grams of it with breakfast on non-workout days.

Another amino acid that has made it on our list is glutamine.
This bodybuilder’s favorite supplement is famous as it’s centered on muscle function.
Among its many bodybuilding benefits are aiding muscle growth, helping decrease muscle breakdown, and boosting the immune system.
When taken before workouts, glutamine can reduce muscle fatigue and increase growth hormone levels.
Ideally, take 5-10 grams of glutamine with breakfast, pre and post-workout shakes, and nighttime snacks.


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