Are you trying to build muscle, but not seeing consequences? Read the top 5 protein foods supplements for sooner gains!
Take a turn through the store section on Bodybuilding.com and you will see tons of protein foods geared toward building thin muscle and restoring the body after a active workout. For the most part, these supplements work well for people, but not all supplements work for all people. Due to the single nature of our bodies, some athletes will respond differently to some supplements. Despite those variances, there are a number of supplements that show the supreme benefit and the most return across the board. Here are the five I feel work best with muscle growth.
Protein Foods:
Creatine
Creatine is a naturally occurring substance within our muscle cells, mainly around the skeletal muscle tissue where around 95 percent of the body’s creatine supply can be found. The remainder is warehoused through the rest of the body.
The perks of creatine supplementation:
- Promotion of lean body mass
- Increased muscle cell volume
- Faster post-workout recovery
- Increased glycogen storage
- Increase high-intensity muscle performance
Athletes naturally desire creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built. Likewise, for many it’s relaxed to stop taking creatine because it’s naturally produced by the body. When an athlete halt taking this protein foods, the creatine levels in the body come back to normal within 3-4 weeks.
Recommended Dosing: 5-10 grams. Take half of your even serving with your pre-workout meal and the second half of your daily serving with your post-workout shake.
Beta-Alanine
This is a naturally occurring non-essential amino acid that arises into the body through foods that are rich in protein such as poultry. The concert enhancement in beta-alanine (BA) is due to its capacity to increase intra-muscular levels of carnosine.
This is important because during high-intensity exercise our bodies accumulate a large amount of hydrogen which sources our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive which can power muscle failure. By preserving increased levels of carnosine through BA supplementation a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity which can, later, delay muscle fatigue and failure.
Additional benefits of beta-alanine supplementation:
- Elevated endurance
- Better force output
- Delayed fatigue
- Better repeated sprint ability
- Works synergistically with creatine
Recommended Dosing: 2-6 grams per day, taken in smaller doses throughout the day to decrease the skin-tingling sensation.
Whey Protein
It’s been thoroughly surmised that body builders and trainers can improve performance and increase muscle mass when consuming whey protein shakes . Whey protein supplies the body with a high quantity of protein that helps to jump-start the muscle-growing process.
Easily Digested
Weight trainers and sportspersons on the go can save time by consuming a whey protein shake true after their workouts to improve the benefit of the nutrients that are fast absorbed. Whey is a fast-digesting milk protein that acts almost immediately to support deliver amino acids to the skeletal muscle.
Lactose Intolerant
Anybody who is lactose intolerant recognizes the cramping and discomfort of trying to take daily dairy shakes. Rather than suffering through GI distress, consider supplementing with a whey protein segregate, which comprises a higher percentage of pure protein and can be almost lactose-free.
Improved Muscle Repair
When you complete an strong weight-lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nourishment. Protein is the vital building block for muscle repair and comes packed in whey protein shakes and protein foods. When taken directly after a workout the protein triggers rapid muscle recovery.
Natural Appetite Suppressant
Eating a high-protein food can stave off hunger, making it easier to consume a low-calorie diet without suffering from hunger.
Amino Acids
Our bodies need a considerable amount of quality protein and amino acids in order to function. Whey protein supplements comprise very high concentrations of the vital amino acids that provide help in protein synthesis.
Improved Metabolism
Consuming a great amount of protein foods is fuel for the furnace. When consumed throughout the day, it helps as a great source of energy to keep the fire lit for metabolism. With better metabolism you get a higher calorie burn throughout the day.
Recommended Dosing: Consume 20-30 grams of whey protein at a time. Never rely on shakes; while having a whey protein shake is ideal post-workout, at all other intervals in the day do your best to get in whole food sources.
Branched-Chain Amino Acid (BCAA)
Supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to advance workout results. Three BCAAs: leucine, isoleucine, and valine. These are the key amino acids that rouse protein synthesis and help control protein metabolism.
The body usages BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for better workout recovery. In the muscle, BCAAs serve as an energy source during workout, so taking a supplement can benefit restore the same nutrients lost during intense exercise. This supplement also decreases pain from muscle fatigue and improves metabolic recovery.
There is also some measure of proof that BCAAs can help advance endurance by keeping muscles fueled—something that is of interest to long-distance workouts such as backpacking or long-distance running, distance swimming, or any other prolonged workout.
Recommended Dosing: 3-5 grams upon waking & 3-5 grams pre- and post-workout.
Glutamine
Glutamine is hyped for its ability to slow muscle-tissue breakdown at the time of rigorous exercise which may improve strength thresholds and higher endurance. Those weight exercise will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles motivates the body to produce greater lean muscle to compensate.
Glutamine also has a number of other benefits related with taking it in supplement form:
- Preservation of muscle tissue lets your body to burn additional fat; the more lean mass your body has, the more effective your metabolism is. When exercise to lose weight, the body will also shed muscle mass, so it’s important to slow this muscle loss.
- Glutamine has exposed positive results with the improvement of the immune system in many who take this supplement. When you’re under intense exercise, it places stress not only on the muscles but on your entire immune system. Glutamine restores the health of the muscle tissue, and it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.
Recommended Dosing: 5 grams upon waking, 5 grams post-workout, and 5 grams before bed.
Conclusion
The results you gain from protein foods are going to differ, specifically because each person will have a different workout using different levels of intensity and length. If your diet is in line and you are working out with the utmost intensity, these supplements may help you get to the next level.
Submit your review | |
