Undoubtedly, you can add muscles by eating and lifting heavier weights. Whereas, you need nutrition supplements to maximize your efforts. Although you can find a protein powder easily in the market as the options are endless. However, they contain artificial ingredients, which can cause health problems.
If you are looking for a high-quality protein powder to gain lean muscles, you are at the right place. As we are about to disclose top-of-the-line supplements to help you grow clean muscles. Before moving forward, we would like to let you know why supplementation is a necessary aspect of fitness and exercise.
Importance of supplementation
Supplementation plays a key role in the accomplishment of your overall fitness goals. A supplement contains protein amino acids and essential ingredients, which help you, gain clean muscles. Without an adequate amount of protein, our body might cease to move. Moreover, essential amino acids in these supplements increase exercise performance and offer speedy muscle recovery.
Therefore, exercisers need nutrition supplementsto accomplish their desired fitness goals. Below are some high-quality protein powders, which can assist you to gain clean muscles.
Whey Protein Powder
When It comes to the highly-demanded protein supplements whey is on top of the list. Whey is a crucial protein for pushing MPS (Muscle protein synthesis). A milk protein contains a huge amount of branched-chain amino acids (BCAAs). Whey is a fast-digesting protein and goes directly into your muscles to initiate muscle building.
Whey comes packed with peptides (smaller proteins) which regulate the blood flow. That is the reason whey protein
How to maximize the effects
According to the experts, you should take 20grams of whey protein half hour before starting the exercise and consume 40grams within 1 hour after the workout session. Taking 20-40 grams of whey after getting up from bed is also recommended.
The dosage quantity relies on age gender and metabolism. Therefore, ask your professional health care expert to evaluate your health and suggest protein dosage.
Casein Protein Powder
Casein is also a milk protein like whey however; it lands in the second spot due to a slower digestion rate. Which makes it a perfect pre-bedtime snack as it preserves catabolism while you are having a sleep. Moreover, you will not feel fuller after consuming casein protein. This means it is ideal for individuals who want to gain clean muscles.
According to the latest research casein when used after exercise, kick starts muscle protein synthesis like whey protein. Some experts suggest athletes should consume whey and casein together as a post-workout supplement to grow muscles rather than taking then taking either supplement alone.
A combination of arginine, glycine and methionine amino acids, helps athletes to gain weight quickly. In addition, it enhances your overall endurance by working in multiple ways. Firstly, it increases fast energy amount, which our muscles need to survive the resistance training. The more energy your body has more efficiently it will complete the workout session. According to professional athletes, CREATINE brings water to your muscles stretching the body cell that increases growth. In addition, CREATINE is responsible for the increase in your insulin level that stimulates your growth.
Consume it before the workout so it can produce rapid energy allowing you to perform your training with full strength.
Branched-chain Amino Acids (BCAAs)
You can deny the importance of branched-chain amino acids when it comes to Nutrition supplements. BCCAs are a combination of valine, leucine and isoleucine. Which repairs the damaged muscles and improves recovery rates after extensive exercise. Amino acids form newer proteins in the body they are also capable of jump-starting muscle protein synthesis on their own.
Therefore, researchers suggest consuming three of them together as they help you increase muscle and improve endurance by delaying exhaustion.
Beta-alanine combines with another amino acid in our body, which is histidine which together form carnosine. When our muscles have a huge amount of carnosine they have high energy. The purpose of carnosine is to increase your muscle fibre’s capability to contract with more force.
Multiple studies support the use of beta-alanine supplements to gain clean muscle and increase strength. However, there is another research, which says if you combining CREATINE along with Beta-alanine can bring quicker results.
Take 1.2 grams of beta-alanine before or after a workout as per your own requirements. Depending on your requirements, you can consume 2 grams with breakfast.
Nitric Oxide Boosters
A compound, which is naturally available in our body, is involved in multiple processes. It is famous amongst athletes because of dilating blood vessels. Which enables blood to flow throughout the muscles for rapid delivery of nutrients and oxygen. The blood regulation offers more energy allowing you to enhance muscle pump and achieve better recovery. These boasters do not provide nitric oxide rather than amino acids arginine.
Arginine naturally converts into Nitric oxide in our body. Studies have supported the use of arginine for clean muscle growth and lowering body fats.
Glutamine is a favourite amino acid for bodybuilding as its central to muscle function. It is a powerful full non-essential amino acid that occurs naturally in our body. Glutamine is in the list of nutrition supplements which offer countless benefits to athletes. These advantages include aiding muscle growth by increasing levels of leucine in muscle fibres, helping decrease muscle breakdown and bolstering the immune system,
Read Also: When to drink protein shakes for weight loss
Above is the list of highly used protein powders for gaining clean muscles. However, you have to be accurate with their dosage. Over consumption can cause problems with your stomach. Therefore, ask for a piece of advice from your gym instructor or health care professional regarding authentic protein dosage.