The muscle gain is related to a good training and diet, but supplements can be a great ally.
Did you know that in addition to a balanced diet, the supplements sports can also be an essential element to include in the daily diet of a sportsperson?
Not only act as complement it, but that they also help to provide the strength needed to cope with the training and complete a healthy diet rich in vitamins and minerals.
These supplements, which should always be taken with responsibility and in function of the needs of each person, and also are of great help to promote the recovery is more rapid, making us feel less fatigued or tired.
Some great allies to give our body an extra energy and strength to get sports results, but also some great allies to increase muscle mass get a body much more defined.
Thus, in addition to invite you to take a balanced diet and exercise, we recommend that fiches some of these best supplements that you’ll gain muscle mass and provide to the agency the extra dose of essential vitamins and minerals that you need.
The best supplements
Below we show you what are the best supplements and when to take them:
Creatine
Creatine is really a natural substance composed of three amino acids (methionine, arginine and glycine), and that the human body is capable of synthesizing.
In addition to be found naturally in the body, it is also possible to find them in red meats and seafood. Also, can be consumed as a sports supplement for improving exercise performance and muscle mass.
The body’s ability to synthesize it is limited to a gram journal about, the rest should be consumed through a balanced diet with meat and fish as the main foods rich in this substance. In addition to muscle gain, creatine has numerous proven benefits such as the provision of energy, endurance, performance or permeability muscle, among others.
The intake of this supplement should be adapted to each individual, your weight and your daily physical activity, although the common recommendation is usually to be around to 0.08 g/Kg of body weight.
Casein
Casein is a protein with a high biological value , which also allows you to convert your ally in order to improve the muscle gain in addition to strengthening the defenses and to avoid the dreaded muscle catabolism, as it strengthens the protein intake.
This protein may be found in milk and other derivatives (fermented products such as yogurt, kefir, cheese…) in the form of a soluble complex of calcium and phosphorus and contributes about 80% of the proteins in cow’s milk. Is necessary for the absorption of calcium and phosphate in the intestine.
It is a great ally for those athletes who do strength exercises, as the casein provides that value protein that the body needs. Benefits-gain muscle, bone health, strengthens the defenses, the tooth enamel, influences the loss of fat and accelerates the muscle recovery process.
Always with a clear understanding that this kind of product should be a complement to the diet, and never as a substitute for, the recommended dose of casein will always be in function of the objectives and needs of the person, as well as the amount of time you spend doing sports. Taking this into account, one could say that the dose usually ranges typically between 20 and 40 grams per dose.
BCAA
The branched-chain amino acids (BCAA’s) are also among the nutritional supplements and more popular in the field of sport. Your intake prevents the body to use its own reserves of proteins when we do sport or follow a diet, avoiding, therefore, is that the muscles will decrease to generate energy.
BCAA promote increased muscle mass by stimulating the secretion of insulin, a hormone essential in the formation of new muscle tissue. Their decision, before or after training, influences of different way in the body, so you should keep in mind to get the results you are looking for.
Take, for example before a workout, serves above all to protect the muscles and prevents the body to get energy directly from their own reserves of muscle protein. Instead, take it after training stimulates muscle protein synthesis, thereby promoting muscle growth in the training, increasing muscle mass much more effectively.
Caffeine
Did you know that caffeine is one of the most widely used substances on the planet? And what about his close relationship with the sport?
More than in the sports, we speak of its benefits in sports performance and fat burning. Also in the increase of the muscle contraction, the reduction of the feeling of fatigue or tiredness, and what that has to do with enhancing the synthesis of new muscle glycogen.
Magnesium
In addition to a good choice of supplement to gain muscle mass, magnesium is also a mineral essential to the realization of a multitude of metabolic processes in the organism.
Also, it helps to ensure the proper functioning of the nervous system and muscles, immune system and cardiovascular system. How hard starts when, through the diet, we don’t always get all the magnesium that our bodies need, it is then when a nutritional supplement of this mineral can become a good ally.
Approximately 300 or 400 mg of magnesium per day is usually a number more than sufficient to meet the needs of organic of this mineral. However, it is advised that before you start taking a magnesium supplement you can consult in advance with your doctor or with a specialist who can recommend you the most appropriate dose for you.
One of the peculiarities of this mineral is that it stimulates the biosynthesis of proteins, a process that allows the muscle growth.
L-Carnitine
This molecule, which can be found in foods that come from animals such as meat and meat products such as milk products, also is found naturally mainly in the muscles and is also found among one of the supplements most frequently consumed by athletes.
What it does is act as a transporter of fatty acids into the cells, more specifically the mitochondria, helping to generate energy and using fats for this.
Experts recommend its consumption about two hours before training and to get your most out of about 30 or 40 minutes prior to physical activity, although there are also those who prefer their consumption after training.
Supplementation with L-Carnitine also reduces muscle damage produced by exercise, thus improving the recovery capability and exerts a protective muscle mass.
