5 Supplements to Take to Build Body Mass
January 10, 2017
Building lean muscle mass is no small feat, requiring you to not only exercise consistently but also keep gradually increasing your calorie consumption so you can gain weight. For hard gainers, this takes quite a bit of effort, and even those who aren’t naturally skinny can still have difficulties packing on muscle.
The good news is that proper supplementation can make all the difference. If you’re trying to bulk up, here are five supplements to help you reach your goals.
1. Whey Protein
Anyone who has tried bulking will tell you that one of the hardest parts is eating enough food, especially when you’re still eating a healthy diet. With whey protein, you can make protein shakes that are easy to drink and have plenty of calories. Protein is key for muscle growth, which makes whey protein shakes an excellent choice for a post-workout meal.
Creatine can boost your performance during workouts and help you build lean body mass. It also aids in recovery, so you’re able to work out harder and more often. The supplement even has some anti-aging effects. The best part about creatine is that it’s a naturally occurring substance in your body, and when you stop taking it, your creatine levels return to normal in just a few weeks and without any side effects. You can take creatine with any drink you want, including your post-workout shake.
3. Branched-Chain Amino Acids
Abbreviated as BCAA, these amino acids are great for muscle recovery, as they bring nutrients to your muscle tissues. They also provide energy to your muscles during workouts, and can help reduce muscle pain. The effects of BCAAs allows you to have better workouts and to recover more quickly, both of which help you build mass. Outside of mass building, BCAAs can also provide endurance benefits.
Glutamine helps your muscles last longer before breaking down when you exercise, which can help you lift more weight and perform more repetitions. When you’re able to push your muscles harder during workouts, you force your body to generate more muscle mass to handle the increased workload.
Beta-alanine raises the body’s carnosine levels, which helps delay the onset of lactic acid during a workout. Lactic acid tires out the muscles and reduces overall performance, and can even result in muscle failure when enough of the acid accumulates in our systems. By slowing down this process, beta-alanine helps us exercise longer and build more muscle.
There’s no magic supplement that will help you bulk up overnight, but adding the right supplements to your routine can improve your results. Over time, the increased performance and recovery obtained through supplements can help you consistently pack on muscle mass.