Apart from helping you improve your exercise routine and recovery, increasing strength, supplements also lower the risk of injuries
For those who work out regularly, one of the best results they hope to get is muscle gain – an increase in the weight of a muscle with no change in the number of fibres present. Depending on your physical needs and goals, you may be interested in taking certain supplements to help support muscle growth. Experts also advise that it is best to go natural.
Apart from helping you improve your exercise routine and recovery and increasing strength, they are also helpful in lowering the risk of injuries.
Common supplements you must take
Whey protein
Whey is a protein found in milk that is packed with essential amino acids, which are necessary for muscle growth. Whey gets digested quicker than other protein products like soy. According to experts, it also has more leucine, which is great for building muscles.
Experts say consistent consumption of whey protein along with exercise can improve strength and muscle growth. The best natural food source of whey protein is dairy, especially milk. However, you can also take it in supplement forms, like powders, bars, or shakes.
Betaine
Betaine, commonly known as trimethylglycine, is a compound found in sugar beet juice. It not only helps you build muscles but also naturally increases your creatine levels to improve energy levels.
Experts say betaine improves your power-based performance, especially if you are a bodybuilder or a cyclist. Apart from beetroots, betaine is also naturally present in spinach and whole grain bread. However, it is also available as a capsule or powder supplement. The average amount of betaine received from the diet ranges from 100 to 300 milligrams a day.
Creatine
Creatine is an amino acid that performs many cellular functions throughout your body. Studies say it supplies muscles with energy to complete physical activity on a cellular level. Apart from that, creatine also increases strength, power, and the maximum number of sets completed during exercise.
While your liver, kidneys, and pancreas naturally make creatine, you can get it from foods like red meat and fish, as well as dietary supplements. According to experts, a typical creatine dosage is 20 grams daily for at least a week, followed by 3-5 grams daily for up to two months.
Carnitine
Your brain, liver, and kidneys naturally produce carnitine, which has an important role in energy metabolism. According to studies, it increases oxygen intake and power output when you exercise.
Studies also say consuming carnitine supports post-workout recovery by healing the damaged cells that cause muscle soreness and thereby massively improves muscle growth. Carnitine is naturally found in red meats, fish, and certain plants but can also be taken in the form of a capsule, tablet, or powder supplement. Doses range from 1 to 4 grams daily for up to one year.
Branched-chain amino acids
Branched-chain amino acids, or BCAAs, are a mix of leucine, isoleucine, and valine, which give you energy during exercise and improve your muscle size and strength while limiting damage and soreness after the workout is completed.
While BCAAs are available in certain foods like meat, chicken, and dairy, they are also easily available as a powder supplement. Studies report that 10-14 grams daily may benefit muscle size and strength.
