Some of the chief talks in the gym or workout fields pertain to workout strategies, eating plans, and supplementation. As a dedicated bodybuilder, you may want to know more about practical strategies and supplements that you can use. However, you may find it a little more challenging to determine the best supplements for energy and muscle growth, as you will get tons of advice – some arguing that BCAA powder, creatine, or any other supplement is better than others. The fact is, hundreds of supplements available in the market are effective depending on your main goal. However, some are better than others.
Here, we have provided a list of five scientifically proven supplements best for energy and muscle growth. Check them out.
Best Supplements for Energy and Muscle Growth
Creatine is one of the primary sources of muscle energy. Usually, the body converts creatine from protein-rich foods such as red meat and seafood to adenosine triphosphate, which is later converted to energy.
Consumption of creatine as a supplement has been proven to be significantly effective. For starters, creatine is a source of fast energy. It is easily digested and converted to the required energy. Therefore, the supplement can be used right before, during, or after workouts. According to most research, creatine supplements boost muscle strength by up to 40%.
More research also concludes that creatine supplements boost muscle growth substantially. The supplement increases the water content in the muscle cells. Also, it boosts the level of growth hormones such as Insulin-like growth factor 1 (IGF-1), a vital hormone for muscle growth.
Creatine monohydrate is the best and most researched form of creatine supplement. Also, it is considered one of the safest supplements in the market today.
- Whey Protein
Whey protein is the other best supplement. It is a source of fast energy as it is easily digestible. Therefore, whey protein supplements are also effective when taken either before, during, or after exercise. However, experts recommend the consumption of the supplement after workouts to assist in muscle recovery.
Whey protein supplement is essential for protein synthesis. Usually, whey protein powder contains a high level of leucines, cysteine, alpha-lactalbumin, beta-lactoglobulin, and immunoglobins – essential minerals for growth – making it a better supplement for muscle mass.
Additionally, the supplements stimulate blood flow to the muscle. This helps in the supply of essential nutrients to the muscles.
Beta-Alanine (BA) is a compound amino acid usually produced in the liver. It is also available in foods rich in proteins. The compound works alongside histidine to buffer the hydrogen ions created during workouts. This helps in regulating the drop of muscle cells’ PH, hence improving endurance.
Using supplement Beta-Alanine increases the level of carnosine in the muscles. Research shows that Beta-Alanine supplementation increases the level of carnosine by 60% in about four weeks. An increase in carnosine boosts muscle strength and endurance significantly. Also, carnosine facilitates the growth of muscles substantially.
- Beta-hydroxy beta-methyl butyrate (HMB)
If you are starting or you are looking to increase workout intensity, HMB is indeed your supplement.
HMB is also a chemical compound produced by the human body to facilitate protein synthesis. The compound also boosts muscle strength and increases muscle mass through decreasing muscle-proteins breakdown.
While exercising, muscle proteins are broken down for energy. As such, rapid protein synthesis is required to speed up recovery. Your body may also require a high level of HMB compounds to keep up with the extreme wear and tear of muscle cells.
Using HMB supplements boosts the level of HMB in the muscles, facilitating muscle growth and recovery and regulating the digestion of muscle proteins significantly.
- Branched-Chain Amino Acid (BCAA)
The Branched-Chain Amino Acid is a chemical compound found mainly in protein-rich foods such as eggs, dairy, red meat, among other foods. The compound comprises leucine, isoleucine, and valine. However, leucine is the most critical amino acid known for stimulating muscle growth on its own.
BCAA supplement is essential for muscle growth and recovery as well as muscle strength. Additionally, BCAA facilitates endurance significantly. According to most studies, people who supplement with BCAA powder experience delayed onset of muscle soreness and fatigue.
Although healthy eating and regular workouts are the basics of muscle growth, supplementing can enhance your bodybuilding process considerably. The discussed are the best and safest supplements in the market today. It is, however, advisable to ensure to consume supplements in the necessary dosage. Note that excessive use can result in severe adverse effects.