Building muscle is more than just about looking good in the gym. Muscles are made of protein and as a natural process, your body recycles old muscles and replaces them with new ones.
When building muscle mass you need to consume a surplus of protein so that the body can make the necessary repairs.
The magic mantra to build strong muscles is:
Right Diet + Workout + Right Supplements
The word “supplement” is a term that denotes an added substance that is required by the body in addition to a normal diet. Supplements can improve health and can be used to provide any nutrition the body may be lacking.
In general, supplements are not meant to replace the necessary nutrients provided in a healthy diet, but rather to act as additional sources.
If you’re looking for muscle growth and development, there are supplements designed specifically for this purpose. These are what we’ll be discussing today in this article.
5 Best Muscle Building Supplements in India
The five best muscle building supplements are:
Protein
It is important to get enough protein in your diet to build muscle. The human body is pretty incredible. It has the ability to maintain its balance and repair itself, but at a cost. Your muscles require protein to grow, but your body only produces 6-8 grams of it per day.
It gets worse when you are trying to bulk up! A lot more protein is needed for you to put on muscle weight and grow stronger. Which means you have to consume more protein than what your body can produce naturally.
Protein supplements are a great way of getting the extra amino acids that you need for muscle growth without having all the extra fat, carbs, and calories that come from eating beef or other animal products.
Checkout trending protein supplements:
Creatine
Creatine helps the body produce more energy, which is needed for workouts. Creatine is typically sold as a supplement, for use with training. The main benefits of creatine supplements is that they can help enhance muscle size and strength by aiding in the development of bulky muscles.
Creatine is a naturally occurring amino acid in your body’s muscles. Your body converts creatine to phosphocreatine and stores it in the form of ATP, making it available to provide quick bursts of energy, especially during periods when you are lifting heavy weights or sprinting.
It has been known for years that creatine raises levels of phosphocreatine in muscle cells and this is why it has been popularly used as a supplement among athletes who want to improve their energy levels on the field or during their workouts.
Best creatine supplements available:
Beta-alanine
Beta-alanine helps the body produce more carnosine, which reduces fatigue and increases exercise capacity. Beta-alanine is an amino acid that is naturally occurring in the body. It works by buffering the pH in our muscle cells — as the pH drops, we get that burning sensation that feels both good and bad at the same time. This signals to our brain to release more epinephrine and increase blood flow, which helps us work out a lot harder.
BCAA (Branched Chain Amino Acids)
BCAA can be taken before a workout to increase energy and performance. The three branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. The most essential is leucine because it has been shown to stimulate muscle protein synthesis by increasing the rate of muscle protein synthesis in human and animal studies.
These BCAA supplements can help you build strong muscles by stimulating muscle protein synthesis:
Beta-hydroxy beta methylbutyrate (HMB)
HMB is a metabolite of the amino acid leucine and it can help reduce muscle damage from exercise. HMB is a metabolite of the branched-chain amino acid leucine. It is a natural metabolite that your body produces. HMB supplements are available in the market to help you build stronger muscles.
The benefits of HMB supplements are:
- Decrease protein breakdown and increase protein synthesis which leads to an increase in muscle mass, strength and size.
- Improve recovery from exercise.
- Decrease muscle soreness after exercise.
- Improve endurance during high-intensity training.
- Increase work capacity during high-intensity training.
Do remember, these supplements are part 1 out of 3 main parts in the mantra to build strong muscles. As the name suggests they will only supplement your daily workout and diet, so make a strong workout regime for best results.
To grow strong muscles, it is recommended to mix up your training routine. A good idea is to do a variety of strength-training exercises and complementary cardio exercises. The legs and butt are some of the most popular muscle groups to work on and can be targeted by doing squats or lunges. It’s important to work on the abdominals for stability, since they’ll help with leg movements and make it.
Eat well ! Sleep well !! Exercise daily !!!
