Based on several types of research, including protein supplements in your daily diet can work wonders for building muscle and gaining strength fast. In order to get the most out of your physical exercises and workouts, it is imperative to focus on what you should be eating and what you shouldn’t. A combination of regular exercise and a proper diet can help you gain muscle and strength.
You need to ensure that you are eating more calories than burnt during exercise and also the intake of protein should be higher than that broken down as a natural process in your body. Though most of the nutrients can be taken through diet, you also need to have some protein supplements to enhance the results and build muscle faster.
So, Listed below are the Top 10 Protein Supplements for Building Muscle Fast & Achieving Your Dream of Acquiring that Finely Chiseled Body:
1. Whey Protein Powder
This milk protein is the most popular one for giving your muscle-building efforts a boost and help you attain desired results. Since it has high levels of branched-chain amino acids, it is considered quite crucial for protein synthesis. Moreover, it gets digested easily and faster and reaches your muscles to speed up the muscle-building process. It is recommended to have whey protein preferably after a workout as it has small proteins called peptides which increase the flow of blood to muscles.
2. Casein Protein Powder
This is an ideal pre-bedtime snack helpful in making you feel full due to its slow digestion rate and ability to work for longer hours. Just like whey protein, this can also be had after post-physical training as it boosts the protein synthesis of muscles. Its anti-catabolic properties are recognized for reducing muscle breakdown even in the absence of food intake. You can also have casein shake as a late-night snack. Having this after resistance training or when the body’s fat consumption is reduced will be helpful as well.
3. Glutamine
An all-time favorite of bodybuilders, this is the most common amino acid found in our body muscles. You will be amazed to know that 61 % of human skeletal muscle is glutamine. Based on several studies, glutamine plays a significant role in protein synthesis. It reduces the breakdown of muscles, thus improving protein metabolism and increasing cell volume. Since during workouts, the glutamine levels get worn-out, taking it as a supplement becomes highly essential to maintain the desired levels.
4. Branched Chain Amino Acids (BCAAS)
This is the name given to a group of amino acids that are most important for building and repairing muscles. The names of these amino acids include – valine, leucine, and isoleucine. Amongst these, leucine is the most important one as it can stimulate the protein synthesis of muscles on their own.
5. Creatine
Our body’s main source of energy is a molecule called ATP (Adenosine Triphosphate). And this ATP is regenerated by creatine. It is made up of amino acids namely – glycine, methionine, and arginine. Consuming this before workouts help in keeping the muscles saturated and thus more energy is available in your body to perform your training. Intake of creatine is one of the best and most effective ways to increase your muscle mass and strength.
6. High Molecular-Weight Carbs (HMCs)
Made up of quite a large and heavy molecule, these carbs can easily pass through the stomach and to the intestine where they get absorbed and enter the bloodstream. It is mainly helpful after the workout as it prevents the breakdown of muscles and promotes the growth of muscles.
7. Nitric Oxide Boosters
NO boosters contain the amino acid arginine which boosts the level of nitric oxide in the blood which further enhances muscle growth and also its strength and performance.
8. Carnitine
The amino acids methionine and lysine form carnitine in the kidneys and liver. This carnitine further gets stored in other parts of the body like muscles, brain and also sperm. This is hugely considered to be the fat-loss supplement that increases blood flow to muscles.
9. ZMA
The next in the list is the combination of zinc, magnesium aspartate, and vitamin B6. It is a favorite one amongst bodybuilders who need it after strenuous training for the maintenance of hormonal levels and also has a sound sleep which is imperative for recovery.
10. Beta-Ecdysterone
Some plants and herbs have a natural phytochemical called beta ecdysterone which helps in building muscle mass. It also enhances protein metabolism, resulting in reduced breakdown and increased growth of tissues. It has really been helpful for bodybuilders in terms of providing strength and increasing muscle size and mass.
The above-mentioned protein supplements cannot alone provide you the desired results. So, you need to combine the same with other nutritious food items and an exercise regimen that best suits your body and individual requirements.
