Best post workout supplement for weight loss and muscle gain: Exercise is very important for our daily life. If you exercise regularly, you likely want to be sure you’re getting the most out of it. The most important benefit of exercise is gaining muscle and strength. And having a healthy amount of muscle allows you to perform your best during exercise and daily life.
The main criteria are to get maximal muscle gain. Eating more calories than you burn, consuming more protein than you break down. Also, an exercise program that is challenging to your muscle. And it is possible to meet all these criteria without taking dietary supplements. Certain supplements may help you meet your goals. Even the 6 supplements listed below may help you gain more muscle with your exercise program.
1. Creatine :
Creatine is a molecule that is produced naturally in your body. It provides energy for your muscles and other tissues. Hence taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels. And this affects your muscle cells and exercise performance, promoting muscle gain. So in fact, a large amount of research shows creatine improves muscle strength.
Also if you are trying to gain muscle. Greater strength allows you to perform better during exercise. It leads to larger increases in muscle mass over time. It can also increase water content in your muscle cells. Also, this may cause your muscle cells to swell slightly and produce signals for muscle growth.
And furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1. Moreover, some research shows that it could decrease the breakdown of proteins in your muscles for post workout supplement . Many researchers have studied that creatine supplements and exercise, and one thing is clear it can help increase muscle mass. It has also been studied extensively and has an outstanding safety profile.
Also if you are looking for a supplement to help you gain muscle, consider creatine first. And it is probably the single best supplement for muscle gain. Many studies have confirmed that it can help increase muscle mass.
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2. Protein Supplements :
Getting enough protein is critical for gaining muscle. Mainly to gain muscle, you need to consume more protein than your body breaks down through natural processes. Even this is possible to get all the protein you need from protein-rich foods, some people struggle to do so. Post workout supplement also if this sounds like you, you may want to consider taking a protein supplement. So there are many different protein supplements available, but some of the most popular are whey, casein and soy protein.
Other protein supplements contain protein isolated from eggs, beef, chicken, or other sources. Even many researchers show that adding extra protein via supplements causes slightly more muscle gain in people. The people who exercise than adding extra carbs. However, the effects are probably largest for people who aren’t getting enough post-workout supplement protein in their normal diet. According to research if you are already following a high-protein diet. Consuming very high amounts of protein supplements doesn’t help increase muscle if you are already following a high-protein diet.
Many people wonder how much protein to eat daily. Also if you are an active individual trying to gain muscle more than 0.2–0.6 grams of protein per pound. The (1.2–2.0 grams per kg) of body weight may be best. Even consuming enough protein is absolutely essential for optimal muscle gain. And however, if you are getting enough protein in your diet, taking a protein supplement is unnecessary.
3. Weight Gainers :
These supplements are helpful to get more calories and protein. They are for individuals who struggle to gain muscle. Also, some people find it hard to gain muscle. Even when consuming large amounts of calories and lifting weights (28Trusted Source).
The calorie contents of weight gainer supplements vary. It’s not uncommon for them to contain over 1,000 calories per serving. So many people think these calories come from protein since it’s so important for muscle building. And most of the calories actually come from carbs. So there are often 75–300 grams of carbs and 20–60 grams of protein per serving of these high-calorie supplements.
These products can help you consume more calories. It’s important to realize that there is nothing magical about weight gainer supplements. As per research in physically inactive adults, drastically increasing calories can increase lean mass like a muscle. As long as you eat enough protein post-workout supplement. There is also research in adults who have been weight and are been trained as indicated. They mainly consume a weight gainer supplement. It may not be effective for increasing lean mass.
If you are struggling so as to eat enough food weight gainers are only recommended. In addition, you find it easier to drink a weight gainer shake than eat more real food. So weight gainers are high-calorie products to help you consume more calories and protein. However, they are only recommended if you struggle to get enough calories from food.
4. Beta-Alanine:
It is basically an amino acid to reduce fatigue. It may increase exercise performance. Additionally, beta-alanine may help increase muscle mass if you are following an exercise program. According to a study in college wrestlers and football players. Taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo. Another study reported that adding a beta-alanine supplement to a six-week. The high-intensity interval training program increased lean body mass by about 1 pound (0.45 kg) more than a placebo.
Much more research on beta-alanine and muscle gain is needed. This supplement may help support muscle gain when combined with an exercise program. It is an amino acid that can improve exercise performance. Also, some evidence shows it may also help increase muscle mass in response to exercise. But more information is needed.( Source by : amazon.in)
5. Branched-Chain Amino Acids :
It consists of three individual amino acids: leucine, isoleucine, and valine. Even they are found in most protein sources, particularly those of animal origins like meat, poultry, eggs, dairy, and fish. They are critically important for muscle growth and makeup about 14% of the amino acids in your muscles. And everyone is consuming food every day, but it is also very popular to take it as a supplement.
According to research BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo. Also, the other research shows BCAAs may not produce greater muscle gain in those following an exercise program. And it is likely BCAA supplements may only benefit only if you are eating enough high-quality protein in your diet.
They may also be beneficial if your diet is inadequate. More information is needed before BCAAs are recommended as a go-to supplement for muscle gain. These are important for muscle growth. Also they are found in many foods. And it is unclear if taking them as a supplement is helpful when you already consume enough protein.
6. HMB
It is a molecule that’s produced when your body processes the amino acid leucine. It is responsible for some of the beneficial effects of protein and leucine in the diet (39Trusted Source). Also, it may be especially important for reducing the breakdown of muscle proteins (40). And while HMB is produced naturally by your body. Taking it as a supplement allows for higher levels and may benefit your muscles.
As per several studies in previously untrained adults. Taking 3–6 grams of HMB per day can improve the gains in lean body mass from weight training. Other research shows similar doses of HMB are probably not effective at increasing muscle mass in adults with weight training experience.
This may mean HMB is most effective for those who are getting started with exercise. Or for those who are increasing the intensity of their workouts. This may help increase muscle mass in those who are beginning a weight training program. But it appears to be less effective for those with training experience. Many several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine, and carnitine.
Conclusion
Many types of supplements claim to increase muscle mass. But there is little evidence of their effectiveness for healthy, active individuals. Also, supplements can not provide you with maximal muscle gains if your nutrition and exercise programs are lacking. Also to gain muscle, you need to eat enough calories and protein. As well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements. These supplements are likely the most effective choices for muscle gain. But other supplements may be beneficial for certain people.
