Introduction

Supplements taken when bulking up can complement the process of muscular intake when combined with appropriate diet and strength training. Bulking necessitates a body calorie intake to stimulate muscle protein formation and hypertrophy. The correct supplements provide additional benefits to the effects of the weight lifting exercises given to the muscle's nutrient requirements.

Here are 5 of the most studied, safe and effective supplements for gaining mass and muscle strength. Do continue reading to find out how these supplements, which have scientific evidence behind them, could do wonders for your muscle-building provision if you take them correctly.

1. Whey Protein

Of all the supplements available, whey protein powder is undoubtedly one of the most helpful supplements to take to build muscles. The protein and amino acid composition in whey include leucine, isoleucine and valine concentrations, which are essential in triggering muscle protein synthesis.

Studying the effects of Whey Protein Supplementation on lean tissue mass has indicated that Whey Protein supplement combined with resistance training increases lean muscle mass accumulation much more than resistance training. Ideally, try to consume around 1g of protein per pound of body weight daily through whole food sources and whey protein. Consume whey protein before, after or during workouts depending on the results that you want to achieve.

2. Creatine

Creatine is among the most researched and documented supplements that affect performance and muscle mass. Creatine is actually made naturally in the body. Still, when you supplement, it allows for greater levels of creatine within the muscles and, thus, increases strength and power during high-intensity exercise.

Many works prove creatine’s impact on muscles and strength increases and influences on mental health. One study has revealed that creatine supplementation improved lean body mass by 3.4 pounds and upper and lower body strength by 5-10% in 6-12 weeks of supplement and training compared to training alone.

3. Beta-Alanine

Beta-alanine is a constituent of carnosine, which neutralises muscle acid accumulation during the most rigorous workouts. Higher muscle carnosine levels allow training with greater volume in the gym. Fewer sets but more reps add to higher mechanical tension for muscles to build and grow.

Research conducted also indicates that incorporating beta-alanine supplements into training enhances lean mass and performance across various fields. These effects are most especially felt in cases where high-intensity lifting is done using short rest periods, as is the case during the bulking-up periods. From the above-discussed studies, it can be concluded that beta-alanine is most effective in helping one get more reps during the last sets of a particular exercise.

4. Branched Chain Amino Acids

Leucine – one of the nine essential amino acids – activates anabolic signals to boost the synthesis of muscle proteins. As mentioned for whey protein, the key amino acids here are the 3 branched-chain amino acids (BCAAs): Beta-keto thiolase, branch-chain acyl-CoA dehydrogenase and branch-chain aminotransferase for Leucine, isoleucine and valine.

Whey protein contains all BCAAs necessary for growth, while 5-10 grams of additional BCAAs taken between meals keep the amino acid levels high to stimulate more muscle growth.

BCAAs also reduce the feeling of fatigue during workouts so that you also get to do more sets. Choose BCAA powders formulated for immediate use so that BCAAs can be dissolved in water and consumed during workouts.

5. Citrulline Malate

Bringing up the rear of the list is citrulline, an amino acid that is often combined with malate as citrulline malate, or CM. Citrulline is then converted to arginine in the kidneys to increase the release of nitric oxide for vasodilation and fluid intake for the ultimate vascularity and pump.

Muscle tissue has higher fluid and nutrients, hence creating a cellular environment that is most suitable for muscle tissue formation. In addition to the physical pumps, CM even delays fatigue, so you can push your body more and for longer – to fuel your gym progress. Caffeine is best consumed in 3-6 grams about an hour before engaging in any physically strenuous activity.

Conclusion

Achieving slabs of muscles is a noble goal that requires a combination of exercise, feeding, adequate resting, and supplementing. When used as per the guidelines of research, supplements such as whey, creatine, beta-alanine and citrulline malate bring a legal meaning to the perception of ‘getting the physique of your dreams’!

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

Frequently Asked Questions

1. When is the right time for one to consume supplements that are required for the process of building mass?

The best bulking supplement timing depends on the specific purpose of each one:

• Whey Protein – At any time, particularly immediately after training in combination with high GI carbs
• Creatine – 5 grams per day can be taken at any time.
• Beta-alanine – The dose ranges from 2-5 grams daily, preferably before or during workouts.
• BCAAs – 5 grams during workouts
• Citrulline Malate: 6 grams taken 60 minutes prior to the training session.

2. Are bulking supplements safe?

Many of the bulking supplements, such as those mentioned above, are harmless when taken in doses described here and do not in any way affect healthy individuals. As in the other product types, make sure to adhere to directions for use as indicated on the labels. Some of them may interact with some of the medications; therefore, it is advised to check with your doctor if you intend to take it alongside the medications.

3. Can females also build muscles through supplements meant for bulk muscle?

Yes. Bulking supplements, in this case, function similarly in both male and female clients; however, hormonal differences lead to slower growth of the skeletal muscle mass in women. However, supplements plus properly programmed resistance training can still significantly enhance muscle augmentation compared to training-only procedures.

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