3 Key Supplements to Increase Muscle Mass
2 min
ⒸSneksy
Winter is the perfect time to start pumping up our body volume and getting really big. We’ re leaving behind the season of swimsuits, little t-shirts, shorts and showing off our bodies, and we’re entering the perfect season for gaining muscle and strength. A training phase that many of us who put in the hours at the gym prefer. At last, we can put aside restrictive diets in terms of reduced food intake, and give free rein to our gluttonous selves, increasing calorie intake without having to worry about maintaining a muscular profile.
But, although gaining muscle volume may seem easier than losing weight, whenever you want to achieve optimal results, you’ll have to be just as strict, make sacrifices and use willpower.
It’s worth noting that if your goal is to get bigger, regardless of whether this increase in volume comes from an accumulation of fat, all you have to do is increase your calorie intake without worrying about where it comes from until the scales skyrocket. In other words, go all out without depriving yourself of anything: pizzas, hamburgers, pasta, pastries… However, if what you want is to gain clean muscle mass, you will have to control what you eat to avoid the accumulation of fat typical of high-volume diets. Achieving an adequate volume requires us to adjust our training program and taking care of what we put on our plate. A good diet that we can complement with 3 effective nutritional supplements that we’re going to look at in detail. Take note!
#1 Creatine
Creatine is an absolute dietary must for anyone who goes to the gym on a daily basis. This supplement, with more than 700 scientific studies to support its effectiveness, can increase our anaerobic exercise capacity. It’s extremely useful for improving strength endurance and recovery between sets. In other words: creatine helps you do 9 squats instead of 8. A scientific review published in the Journal of the International Society of Sports Nutrition highlights the impact of 5g daily creatine intake on endurance, strength and muscle growth in athletes.
You can find creatine in a whole variety of foods, especially meat. The problem is that the total amount of creatine you get from eating is very limited. That’s why creatine is produced synthetically to achieve appreciable levels. The most common form you’re going to find is creatine monohydrate, which you find both in capsules and powder.
#2 Whey protein
Another super classic sports supplement. Whey protein is one of the main proteins found in dairy products and is then isolated for easy consumption. The benefits of whey protein consumption on muscle development and recovery are certified by a great deal of scientific research, such as this analysis. And as for the amount needed, a study by Philips SM1 and Van Loon LJ claims that an intake of between 1.3 and 1.8 grams per kilogram, spread over several servings, promotes muscle mass gain.
But keep in mind that all studies mention that the results are related to the quality of the protein and its amino acids. If you want to play it safe, at foodspring we have the highest quality whey protein, in a wide variety of flavors and also in its Clear Whey format.
#3 Beta-Alanine
Beta-Alanine is a non-essential amino acid found in white or red meat such as chicken or beef. As with creatine or protein, it is synthesized to facilitate its intake and absorption. You can find Beta-Alanine both in stand-alone format and with other ingredients in supplements such as Energy Aminos from foodspring.
And in terms of scientific evidence and figures, there is a multitude of research confirming that Beta-Alanine can improve athletic performance and muscle development. This scientific review analyzed up to 15 studies to conclude that taking about 5 grams of Beta-Alanine daily can provide an improvement of 2.85%.
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- Caffeine: effects, doses and alternatives
Sources for this article
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