Introduction

If you are looking forward to packing muscles with a solid base, you need to ensure that you have had the right portions of proteins. It is recommended that most of your protein intake comes from whole foods, but using protein powders and shakes will assist in complementing your required daily intake. The right high protein supplement consumed at the right time will help to synchronise MPS, advance recovery and ultimately enhance muscle gain. Here, we discuss the key protein supplements that can increase muscle mass and guidelines on the use of the supplements.

Whey Protein

If there is any doubt, whey protein powder is definitely one of the most effective supplements to use if you want to build muscles. Whey is obtained from milk during the cheese production process and is a rich source of all the amino acids required in the muscles for repair and growth after they have been worked out rigorously. Choose whey protein isolate or hydrolysate since they have higher amounts of proteins per portion than normal preparations with whey protein concentrate mixtures. Aim to consume 20-30g of whey protein before or after workouts to enhance muscle protein synthesis rates.

Casein Protein

Compared to whey protein, Casein protein amino acids are gradually released into the blood, making it the best muscle-building supplement for use at night. Casein gels in the stomach and continually feeds your muscles with amino acids essential for muscle building during sleep. Another study showed that consuming casein protein before going to sleep had results that indicated muscle mass and strength gains as opposed to the placebo. The 30 minutes before sleep should be aimed at consuming 20 – 40 gm of casein protein.

Branched-Chain Amino Acids (BCAAs)

BCAAs, including leucine, isoleucine, and valine, have special effects on initiating muscle protein synthesis. Introducing 5-10g of BCAAs before and during training can enhance the muscle mass build-up process by reducing muscle protein breakdown and stimulating energy metabolism during high-intensity training. A higher percentage of leucine should be sought when buying the BCAA supplement, as this is the key amino acid that triggers the pathways used in muscle growth.

Protein Blends

Consequently, it is wise to consume a combination of slow and fast proteins to deliver the necessary amino acids to muscles in small portions and in a constant manner. Try to get a ratio of whey protein for instant purposes and micellar casein or egg protein for prolonged purposes. The proportions can, however, differ depending on the specific food type, but aim for products with at least 30 grams of protein per portion. Consuming protein blends before workouts, after workouts, and before going to bed will help achieve further gains.

Creatine

Creatine specifically increases muscle in the areas of energy, power, muscle cell volume, protein synthesis and the ability to train harder than before. Regarding legal supplements that build muscles, most fitness gurus would probably concur that creatine ranks as the most potent supplement out there in the market besides protein. You want to take about 3-5g of pharmaceutical-grade creatine monohydrate per day. Creatine is present in many protein powders, contributing a bonus advantage.

Mass Gainers

Mass gainers, also called weight gainers, can help when it comes to the problem of adding more calories and protein to the diet. Some also supplement the body with carbs for energy and to replenish after the exercise regime. Mass gainers should include quality proteins, which are perfect for gymgoers and underweight individuals seeking to gain muscle mass and bulk. Most hard gainers should consume 1-2 shakes containing a lot of mass gainers in a single day to supplement meals.

Omega-3 Fatty Acids

Apart from proteins, omega 3s also assist in muscle creation and development. Omega-3s help reduce inflammation, assist with muscle and joint repair and recovery, increase the cells’ sensitivity to insulin, enhance the muscles’ oxygen delivery and assist with the muscle protein synthesis process. The recommended dose of EPA and DHA omega-3 fatty acids in dietary supplements is 2-4g per day. Fish oil is the most popular, but plant-based oils are sourced from algae and contain EPA and DHA.

Conclusion

By incorporating muscle-building supplements such as quality proteins into the nutrition plan and exercise regimen, size and strength improvements will likely be realised. Take whey and casein at the right time and also replenish muscle nutrients such as creatine and BCAAs. As for the second piece of the muscle-building diet puzzle, while whole foods should serve as the base, additional protein, amino acids, and other compounds offer your body the additional tools to pack on muscle quicker than it would on its own.

For all your protein and supplements needs, visit Genetic Nutrition!

FAQs

1. When is the right time to use protein supplements so that a person gets the best growth in muscles?

This supplement is ideally consumed after exercising or first thing in the morning as the body requires it at these hours. Consuming a casein protein supplement just before going to bed supplies the body with a constant source of amino acids to help your muscles rebuild and repair themselves during the night.

2. What is the recommended amount of protein to be taken daily to gain muscle mass?

The three groups of people who need more protein include Active individuals: Strength training intensely requires 0.7 to 1 gram of protein per pound of body weight (1.5 - 2.2g/kg). This translates to about 130-200gm per day for a muscular individual that falls within the weight range of 180-200 pounds.

3. What are the basic things that I need to consider when choosing the best muscle-building supplements?

Whey, casein, egg protein, branched-chain amino acids BCAA, omega-3 fatty acids, and creatine are the muscle-building nutrition categories to focus on the most. Avoid formulas that use words like proprietary blends, which do not indicate the precise proportions of included compounds.

4. Is the intake of vitamin supplements enough to compensate for the lack of proper diet and exercise routines?

Absolutely not! Targeted supplements give more but cannot replace poor nutrition and training. Incorporate the protein requirements through food before going for supplement use. But there isn’t a single supplement that guarantees muscle growth without proper high-intensity progressive strength training.

• Share on:
WhatsApp Deel Tweet Pin it Messenger Email