Muscle mass gain is closely related to training and nutrition. You don’t just gain muscle mass by lifting weights. Good nutrition is essential if the goal is for the muscle to grow. For this, we must achieve a complete supply of amino acids and proteins of high digestibility and biological value.
Whey protein
Whey protein is the easiest and cleanest way to supply your body with high-quality protein and high biological value in concentrated form.
It is the best source to help recover muscles and, with it, muscle regeneration and growth.
In addition to being low in fat and carbohydrates, whey proteins contain high concentrations of essential amino acids, especially BCAAs, which, as we have seen in other posts, are sports supplements that play an essential role in muscle growth.
Studies show that people who take whey protein before and after training can gain muscle mass faster than those who don’t supplement.¹
Creatine
Creatine is among the best-known and most effective supplements for increasing high-intensity exercise capacity and lean body mass during training.
Creatine is a supplement of natural origin used mainly to increase sports performance² and muscle mass.
Creatine favors muscle mass growth because it increases the formation of proteins that create new muscle fibers.³
Creatine works by increasing the phosphocreatine reserves of the muscles, allowing it to produce more energy in the form of ATP, which is the energy molecule.
Creatine is one of the star supplements as it is indicated whether you are an elite athlete or just starting in the world of sports. No matter your physical condition, 4 will always benefit from its effects if you combine it with good training and a diet adapted to your goals.
BCAAs
Proteins are made up of short chains of amino acids. BCAAs are made up of three amino acids leucine, isoleucine, and valine; together, they are responsible for activating muscle protein synthesis, which is the process by which the body produces new proteins and by which muscle fibers are repaired.
But leucine especially has anabolic effects on protein metabolism by increasing protein synthesis and decreasing protein breakdown in the muscle. 5
A good intake of BCAAs is important when we exercise to ensure that muscle fibers are repaired and thus promote muscle growth. 6
HMB
HMB is a natural compound from the amino acid leucine in our body. Leucine is an amino acid that belongs to the BCAA branched chain, and its main interest when it comes to gaining muscle mass is that it has an anticatabolic effect, it stimulates protein synthesis in the muscle after being subjected to a high level of stress, such as high intensity or strength training.
In addition to stimulating protein synthesis, it accelerates muscle recovery 7,8 after training. This is crucial to gain muscle mass since muscle micro-tears occur during training. HMB contributes to reducing this muscle damage by repairing the tissue.
Citrulline malate
Citrulline malate combines a non-essential amino acid, citrulline, found naturally in watermelon 9, and a compound, malate, found in apples. Citrulline is a nitric oxide precursor. Nitric oxide increases vasodilation, promoting oxygen delivery, and higher oxygen delivery means your muscles can exercise longer, thus increasing training volume. 10
Citrulline malate, taken alone or as a fundamental part of a good pre-workout, helps to reduce fatigue, minimizes soreness the days after training and even more so after 48 hours when it is the maximum soreness peak, and also increases growth hormone and enhances the immune system.
Gainers or weight gainers
Gainers are excellent biotechusa uk supplements to increase muscle mass for those people who find it difficult to gain weight due to having a very fast metabolism.
The gainer helps to increase the number of daily calories when we want to generate a caloric surplus and thus cover energy requirements easily and healthily.
The gainer or weight gainer can be taken before or after training, and it is also a perfect option to take as a meal replacement or when you are away from home.
They are mainly made up of proteins of high biological value, essential amino acids, simple and complex carbohydrates, vitamins, and minerals.
ZMA
One of the supplements that are not lacking in my day-to-day is ZMA. The three nutrients in ZMA (zinc, magnesium, and vitamin B6) have made it a very interesting supplement for increasing strength and muscle mass, losing weight, and improving sleep and energy levels. eleven
Zinc is involved in protein synthesis, and vitamin B6 is involved in protein metabolism. Adequate levels of these two micronutrients could increase muscle development and strength. An increase in strength translates into an increase in volume and metabolism, which can help with weight loss.
In addition, magnesium and zinc improve sleep quality, which is essential for greater muscle recovery and, thus, training better.