of the most commonly asked questions nowadays for muscle-building
and fitness enthusiasts is "what supplements should I take
to build muscle fast?". It's a proven fact that supplements
can fasten the muscle building process and can give you an edge
over those who don't use them at all. Let's face it. Supplements
are convenient, effective and easy to use such that they can be
included in your nutrition plan without problem. Using supplements
wisely along with a solid nutrition in place will give you faster
results than using none at all. Let's see what supplements you
Whey Protein Isolate
protein isolate is highly popular for good reasons. It works and
it's also very versatile. It has virtually no lactose, cholesterol,
fat and carbs. Just pure high-quality protein money can buy. It
has also the highest biological value(BV) of all proteins at 154
meaning the absorption rate is fast. But not all types of whey
protein isolate are equal. There are those which have mixed proteins
and not 100% whey protein isolates. There are several types of
whey protein isolate on the market but which one to choose from?
You need one which has mostly or only whey protein isolates.
you want to build muscle fast, the most critical time you should
have a whey protein shake is post-workout. This is when your depleted
muscle tissues are starving for nutrients for repair and rebuild.
After your workout, your body will become catabolic(losing muscles)
if you don't nourish it properly. A good whey protein isolate
will recharge your body to anabolic(building muscles) mode.
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
Micellar Casein Protein
there is one protein I consider the king of muscle building is
micellar casein protein. The difference between casein and whey
is casein takes time to digest and provides a sustained release
of amino acids to your muscles. Your body stays anabolic for hours.
Micellar casein is ideal to take pre-bed because your body will
be without protein for hours during your sleep and a casein shake
will do the job. So knowing when to take protein is important
to maximize and maintain your muscle gains.
Nutrition 100% Casein Protein, Creamy Vanilla, 4 Pound
(3) Branched Chain Amino Acids(BCAAs)
Whey protein contains BCAAs whose main constituents are Leucine,
Isoleucine and Valine essential for building muscle mass but some
people prefer taking BCAAs separately to get better results as
some whey protein supplements don't have enough BCAAs. This is
why BCAAs supplementation is needed at times and can be taken
pre workout, intra workout and post workout as well. BCAAs can
be mixed with your whey protein shake directly or taken separately.
Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g
Glutamine is the most abundant amino acid in the human body whereby
it's naturally synthethized. It is mostly stored in your skeletal
muscles and under major catabolic stress such as intense exercise,
you'll be overusing these muscles resulting in glutamine depletion.
This is where you need to have some glutamine intake which can
be obtained either from foods or supplements. Supplements definitely
come in handy and convenient notably after a workout. Although
glutamine is not directly responsible for building muscle, it
acts as an anti-catabolic agent and prevents muscle breakdown,
this is why glutamine supplementation is vital post workout notably
after a grueling workout.
Nutrition Glutamine Powder, 1000g
(5) Creatine Monohydrate
is a supplement when used properly can give you some amazing results.
Creatine is a cell volumizer which means it attracts water to
your muscles making them look fuller, denser and bigger. It also
improves strength, mental focus and stamina making you more energetic.
You should never take too much creatine as it can be hard on the
kidneys and it's imperative to drink lots of water as creatine
draws water to your muscles and consequently, can dehydrate your
body. As a good rule of thumb, have a maximum of 5 grams of creatine
pre-workout and a maximum of 5 grams post-workout. You can have
it with some cranberry, apple or grape juice, usually a non-acidic
juice is best. There is no need to do a creatine loading phase.
You don't necessarily need to take creatine on non-workout days.
If you buy creatine, get them in the micronized form, easier to
dilute and ingest.
Nutrition Creatine Powder, Unflavored, 600g, 114 Servings
need to provide your body with healthy fats if you want to maximize
your muscle gains. Protein alone is not enough. Fish oil is crucial
in your diet and it will foster optimum muscle growth and faster
muscle recovery as well as lubricating your joints and maintaining
overall cardiovascular health. Using fish oil supplements is easy
Naturals - Ultimate Omega, 1000 mg, 180 softgels
Last but not least, you'll need a multi-vitamin. Vitamins and
minerals are essential to assist in muscle building as they stimulate
better protein absorption to your muscle cells. They also boost
energy levels which is crucial for your workout. Due to their
high antioxidant levels, they boost your immune system, fight
free radicals, strengthen ligaments, joints and tendons.
Signature Daily Multi Vitamins & Minerals Tablets, 500-Count Bottle
In my opinion, these are the 7 most important supplements you'll
need if you want to take your muscle building routine to another
level. Best of luck.