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MUSCLE BUILDING SUPPLEMENTS (Best 3)
In body increase in muscular strength and size and a decrease fat it’s known as muscle building supplements. 3 way to increase muscle building supplements are as follow
1. Whey protein
The numerous benefits of whey protein include an increase in muscular strength and size, a decrease in body fat and a faster recovery time. Muscle protein synthesis is a scientific phrase thrown around a lot, which basically means that this synthesis enables muscle growth and is an important process for increasing muscle size and strength.
Resistance training alone can increase rates of protein synthesis. However, it also increases rates of protein breakdown. For muscle growth to occur, you need to tip the scale in favour of protein synthesis while trying to minimize the breakdown.
Consuming whey protein post-workout can substantially increase muscle protein synthesis. Whey protein is a fast-digesting protein that enters the bloodstream rapidly. This allows it to get to your muscles faster and create a
bigger spike in protein synthesis compared to food sources.
Dosage: The amount you use can vary depending on your body weight and protein requirements, but 25–50g per serving for men and 10–25g per serving for women 30 minutes after exercise is a good starting point.
2. Creatine for muscle building supplements
Creatine is the most scientifically researched supplement on the planet. Without going too much into the science, creatine plays a vital role in cellular energy production, as creatine phosphate (phosphocreatine), by regenerating
adenosine triphosphate (ATP) in skeletal muscles.
ATP is what allows your muscle to contract when you work out. One of the main functions of creatine is to pull water underneath the muscle. This works similar to filling a plastic water bottle – if you press down hard, the bottle will bend and crack, whereas if you fill it with water, it becomes much harder to bend and crack it.
The presence of creatine in muscles has a similar effect. If you have more water underneath the muscle, as creatine allows, your muscle becomes more durable, meaning you can push or pull more weight or do the same weight for more reps, leading to more fibre tears, which in turn can lead to more lean muscle growth.
There are many forms of creatine, monohydrate, ethyl ester and tri-malate just to name a few, but they’re all essentially creatine, with or without a different ester attached.
Dosage: Depending on the form, a good starting point is 3–5g pre-and postworkout for men and 1.5–3g for women.
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3. Branch Chain Amino Acids (BCAAs)
The BCAAs are made up of three essential amino acids: leucine, isoleucine and valine. They are essential because the body is unable to produce them from other amino acids, so they must be ingested through food or supplements.
A large percentage of dietary amino acids are oxidized and wasted even before reaching the circulatory system. The exceptions to this pattern are the BCAAs: over 80% of dietary content of leucine, valine and isoleucine reaches circulation.
Whey protein is naturally high in BCAAs, but adding another 3–10g depending on your body weight before, during or after your workouts can tremendously improve your recovery.
Dosage: The dose varies depending on your body weight and training program, but a good starting point is 5–10g pre-or post-workout for men and 3–5g for women.
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( Our purpose is simply to provide you with information. Be sure to consult a specialist or your family doctor before consuming anything. )
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