Exercise and diet are the best foundations for building muscle mass. Optimizing your nutrition intake is crucial to maximizing your athletic performance. You should consider supplements as a supplement. However, the right supplements can help you maximize your performance and increase your strength. There are many supplements available. So which supplements will help you build strength and muscle mass?
Before we discuss which supplements are best for building strength and muscle, it is important to choose a supplement that is transparent and/or proprietary-blend-free and discloses how many ingredients are in the product. Pre-workout powders that contain proprietary blends do not reveal how many of each ingredient they use. You won’t be able to tell if your body is getting enough of each ingredient for performance.
Make sure to pay attention to the supplement title. Many products will include key ingredients in the “other ingredients” or blends with trademarked names such as “muscle matrix blend”, “NO-boosting blend”, etc. They do not disclose the amounts of each ingredient.
Whey Protein Isolate
Whey Protein isolate ranks high in the top supplements for building muscle mass and strength. Whey protein is a highly concentrated form of Whey protein. It is rich in Branched-Chain Amin Acids (BCAAs), Leucine, and Isoleucine and is essential for building, rebuilding, and repairing muscle mass.
Supplementing with Whey Protein Isolate stimulates protein synthesis (muscle builder) and minimizes muscle breakdown (muscle deterioration), which are two vital biological processes for building muscle mass and strength. The absorption rate is what makes whey protein isolate a great supplement for building muscle. Whey protein isolate is digested faster than other protein forms, which means that vital nutrients are delivered to your muscles faster, stimulating muscle protein production.
A study published in The Journal Of International Society of Sports Nutrition showed that 46g of Whey Protein isolate was given to thirty college-aged males and women after exercise for 8 weeks. Dual emission x-ray absorptiometry (DXA), which is used to measure changes in body composition and maximum strength, was used to assess these changes. It showed that lean muscle mass increased 4.7% with an 8.3% drop in body fat and a 19.3% increase for deadlift max. Whey Protein Isolate is a great way to increase lean muscle mass.
Two main dairy proteins, casein, and whey make up milk. Both proteins are essential for amino acid delivery. However, the main difference between casein protein isolate and whey isolate is their absorption rate as well as purity. Because it slowly releases amino acids into your bloodstream, casein is considered to be a slower-acting or slow-digesting protein than whey isolate. Casein has a different amino-acid structure than Whey Isolate. It is especially high in L-Glutamine, which is a conditionally essential amino acid. You’ll be on the road to Gainsville no matter how big you eat it.
Creatine, a non-essential dietary protein like compound, can be found in foods like lean meats or fish. Once ingested, the energy phosphate attaches to itself inside the muscle cells and turns into phosphocreatine or Creatine phosphate.
This phosphorylation causes Creatine to donate the PCr molecule, which then creates ATP (Adenosine Triphosphate). The muscle cells then use ATP for quick energy use and contraction. Having more creatine phosphate means that more ATP can quickly be produced during intense exercise sessions, which can result in increased strength, power, and muscle mass.
Kre-Alkalyn vs Creatine Monohydrate
Creatine Monohydrate (CrM), which was first introduced in 1993, has been a highly effective and well-studied sports supplement that has been shown to improve exercise performance, increase muscle strength and mass, as well as promote lean muscle growth. Research has consistently shown that CrM supplementation can increase muscle creatine levels and phosphocreatine levels by approximately 15-40%, improve anaerobic training capability and increase training volume.
However, CrM has its limitations despite the strong clinical evidence supporting Creatine Monohydrates’ use to enhance exercise performance.
- Creatine monohydrate can cause stomach problems such as bloating and stomach aches. It is a toxic byproduct of creatine converting to creatinine.
- Creatine Monohydrate needs a loading phase consisting of 4-5 doses (typically 5g per dose) daily for up to 5 days, and then once per day thereafter.
- Creatine Monohydrate needs to be cycled, with a week of loading and 5 weeks of 4-5 weekly maintenance. Then, there are 1-2 weeks off.
KreAlkalyn, a patent-pending pH-corrected creatine form, is available. Kre-Alkalyn was developed to address the toxic conversion of creatinine to Creatine Monohydrate. The alkaline powder was added to the ordinary creatine (i.e. Creatine monohydrate, creatine citrate, and creatine pyruvate are all used to adjust pH between 7-14. KreAlklayn solves the problem of all creatine supplements: the inability to deliver high concentrations of creatine without toxic creatinine conversion. As a result, creatine monohydrate is more effective than creatine.
- KreAlkalyn does not reduce to creatinine, which leads to greater bioavailability
- KreAlkalyn eliminates side effects like cramping and bloating
- 5g KreAlkalyn equals about 10-15g of Creatine Monohydrate.
- KreAlkalyn doesn’t require a loading or de-loading phase
- Kre-Alkalyn is the best choice if you are looking to supplement with creatine in order to build muscle mass.
Branched-Chain Amino Acids, (BCAAs),
BCAAs are one of the most effective supplements for building muscle mass and strength. BCAA’s form the building blocks for protein. BCAAs are different from other essential amino acids. They have an aliphatic side chain, which is a central carbon atom that is bound to three or more carbons atoms. This allows them to distinguish them molecularly as well as functionally. Research and clinical evidence support the use of BCAAs for sports performance. They have been shown to improve muscle protein synthesis and prevent protein degradation. This has many benefits, including increased lean muscle mass, improved recovery, and strength.
A research study published in The Journal of Nutrition BCAAs Leucine and Isoleucine found that Leucine has anabolic properties on protein metabolism. It increases muscle protein synthesis while decreasing protein degradation.
Branched Chain Amino Acids can be taken during or after exercise to increase the rate of muscle protein synthesis, and lead to a positive protein balance (i.e. The rate at which protein is synthesized is higher than that of its breakdown. You can increase your lean muscle mass and strength by adding BCAAs.
Beta-Alanine, a non-essential beta-amino-amino-acid, has been shown to be an effective supplement in building muscle mass, endurance, and strength. Beta-alanine is unique in its anatomy. It is also a component of the histidine Dipeptides anserine and carnosine as well as Vitamin B5 or pantothenic acid.
beta-alanine is absorbed as a supplement and passes through the bloodstream to skeletal muscle via a beta-alanine/taurine transporter. It binds to L-histidine, an essential amino acid, to form dipeptide carboine. How does this help me build more muscle? Beta-alanine increases blood carnosine levels. Carnosine is the body’s first line of defense against hydrogen ions during high-intensity exercise.
Increased muscle fatigue is associated with a lower muscle pH due to the increase in hydrogen. Supplementation with beta-alanine best workout supplements for men carnosine levels by as much as 58 percent in four weeks and 80 percent within 10 weeks. Supplementation with beta-alanine can increase muscle carnosine levels, which in turn means less muscle fatigue and harder workouts. It also results in more muscle mass, strength, and muscle mass.
It is important to choose a Beta-Alanine supplement that has a specific use.CarnoSyn(r).
Comparing CarnoSyn to other beta-alanine supplements, CarnoSyn is unique in that it has more than 20 scientific studies, support claims, proven performance, and patent protection. It is the most trusted brand in terms of quality, purity, effectiveness. Before you purchase Beta-Alanine, make sure to read the supplement facts and verify that the key ingredient is listed.CarnoSyn(r).
Citrulline Malate (NO), Booster
Citrulline Malate (or Citrulline Malate) is a precursor of the cell-signaling molecule Nitric Oxide. Citrulline Malate, which is a precursor to the cell-signaling molecule Nitric Oxide (NO), is one of the most effective supplements for strength. NO facilitates the dilation of blood vessels and reduces vascular resistance. Nitric Oxide, which is also known as a vasodilator, widens blood vessels to increase blood flow and circulation to muscle tissues.
This lowers blood pressure and improves blood flow. More macronutrients like proteins, fats, and carbohydrates are delivered directly to the muscles, leading to increased muscle mass and strength. Citrulline Malate facilitates protein synthesis and therefore increases muscle strength and muscle mass.