Muscle Building

Supplements for mass building – we build muscle mass

Most workouts in the gym aim to increase muscle mass while reducing body fat at the same time. We strive for the ideal proportions of individual substances that build our bodies. Sometimes people desire above-average effects; they work to have a figure that is not just close to the ideal, but even perfect. There is a belief that our body has unlimited potential and can do virtually anything if it is managed well. While building muscle mass, after some time we see much worse results or no effect at all, as if we stopped at a certain stage and are unable to push the limits. The human body has some limitations, we are not able to constantly increase the intensity of workouts without providing our bodies with additional support. Your body may be weakened by excessive overload. The higher the workout intensity, the more nutrients, vitamins, and substances are needed for your body to function properly. We are not able to provide it with these substances only with everyday diet.

Building muscle mass is a process whose effects are visible in stages.

The results do not appear overnight, they take time. However, there are some methods and techniques that support the entire process and speed it up a bit, for example, dietary supplements that help us to build muscle mass. Thanks to them, the effects can be noticed in a shorter time and they are also more spectacular. Moreover, they help us avoid the undesirable lack of visible progress.
Building mass with a diet. What and how to eat to make muscles grow?

Supplements for muscle mass growth need to be combined with the diet, as they will only be effective when we eat balanced meals, providing the body with all the necessary nutrients in the right proportions. We must remember that while we work on building muscle mass, the demand for proteins increases, as they become the most needed element of our diet. However, we cannot forget about carbohydrates and fats, but we will eat less of them when compared to proteins. To achieve the desired effects, we need to combine three components – diet, training, and dietary supplements.

The Diet

The diet will be different for every person, for example, because of the amount of body fat. With an endomorphic body type, i.e. people with a slim figure and low body fat, the typical proportions of macronutrients work best. We then consume between 1.5g and 2g of protein per kg of body weight, and, accordingly, 4-6 g of carbohydrates per kg of body weight, and 0.5 – 1 g of fat per kg of body weight. Of course, we can modify these proportions to some extent, but they shouldn’t be changed drastically. For people with a higher amount of body fat, we must limit carbohydrates and fats, because their excess will prevent us from building muscle mass. Then we reduce carbohydrates to about 2.5 – 3 g per kg and increase the protein to 2.5 g per kg of body weight.

So, what should we eat every day, and how to plan meals to support our body in building muscle mass? We must eat regularly, usually 5 meals a day, although a lot depends here on our lifestyle. We should pay special attention to the pre-workout period, i.e. we should never go hungry to the gym, without eating a pre-workout snack, and we cannot leave our body without energy after workouts. Pre-workout and post-workout supplements work very well in this case. When it comes to products that help us to build muscle mass, we should focus on white meat, i.e. chicken and turkey. Dairy and dairy products play an important role in the diet as well. Eggs and whole grains, including bread and pasta, are good choices, too. It is good to start eating buckwheat, oatmeal, and cottage cheese. Protein must be delivered in at least four out of five meals.

However, the diet may be insufficient and not bring satisfactory effects, especially when our muscles work intensely and we have high expectations when it comes to the results of our workouts. Then we can reach for dietary supplements, various nutrients, and pills. There are some substances that positively affect the work of our muscles, and also support the work of our body so that we can perform more effectively during workouts.

Creatine – a natural substance that is found in our muscles

Creatine is a basic substance found in most muscle mass supplements. At the same time, it occurs naturally in our muscles, which means it is well tolerated by our body, which simply needs it. 95% of it can be found in skeletal muscle tissue. What about the remaining 5%? They are located throughout the body. Creatine stimulates the growth of muscle mass, as it increases the volume of muscle cells, which makes muscles grow. It causes also an increased synthesis of glycogen, which helps the muscles to work more intensively and effectively. It is also important that creatine accelerates regeneration after workouts, so we can train more often.

The more intense the training, the greater the need for ATP, as it gets used up in a very short time. Creatine increases the level of ATP, so we have better workout performance, we are able to repeat exercises.

Beta-alanine increases your workout performance

It is another substance necessary for our body, especially during increased physical activity and workouts aimed at building muscle mass. Beta-alanine is an amino acid that we obtain by eating high-protein foods. It increases the level of carnosine, and thus improves our workout performance. If we decide to take beta-alanine as a supplement, we can increase the level of carnosine by over 50% in just a month. Its amount decreases during physical exertion, which means our performance gets worse. By using beta-alanine, we improve our endurance and muscle strength. At the same time, fatigue is less noticeable. Beta-alanine works very well when combined with creatine, so the use of these two substances together is a good solution.

BCAA – branched-chain amino acids

People focused on building muscle mass are usually well aware of the fact that they need branched-chain amino acids – BCAA. They make up about 14–18% of all amino acids that build skeletal muscles and they are essential for the synthesis of muscle proteins and are actively involved in the process of muscle regeneration. BCAA reduce fatigue and prevent muscle pain. They minimize the risk of microtraumas and increase the level of anabolic hormones. The human body is not able to synthesize these amino acids on its own, so we should supply them. BCAA includes leucine, isoleucine, and valine.

Whey protein necessary in the process of building lean muscle mass

It is probably the most popular supplement used by active people – usually bodybuilders, but not only them. Today, whey protein is also used by all people who take up any sports. Depending on the proportion and method of intake, these supplements may support the building of muscle mass, but they are also a very good component of the daily diet for everyone who is unable to provide their body with the right amount of protein within their meals. Protein is extremely important for building our muscles, as it is largely responsible for their growth.

Whey protein provides a lot of amino acids, which also supports our immune system. It is very well and quickly absorbed by the human body, which means that it starts working after a very short time. It has a great influence on the synthesis of muscle proteins and also improves the process of muscle regeneration.

Protein supplements like any other supplements must be taken in accordance with the manufacturer’s recommendations. There are also some general rules that we should follow. A single serving is usually 25-40 grams of protein supplement, so it may be very different. The amount depends on the intensity of training, our body weight, the effects we want to achieve, and our diet. We consume protein supplements before and after a workout, and sometimes also during it.

Testosterone boosters increase the strength of our muscles

Testosterone boosters are a very special group of supplements for building muscle mass. They are designed to stimulate the synthesis of testosterone – a naturally occurring hormone in our body. As a result, they not only increase the strength of our muscles but also support our libido. It means that testosterone boosters will not be the right choice for everyone. They are recommended for people with a lowered level of this hormone, which usually does not occur in young men, as the deficit of this hormone usually progressively occurs with aging. It means that this supplement is most effective for men aged 30-40.

Build muscle mass with diet, workout, and supplements!