Training and diet specific to muscle development are necessary to build your physique by increasing your muscle mass. Eating 4 to 6 meals a day is already a habit to adopt since the muscles need constant amino acid intakes to recover and develop.
It is a very effective way to maintain its metabolism. Dietary supplements for athletes are, as their name suggests, supplements to the diet. They are not, as most people might think, solely intended to improve performance. We can do a mass gain or a dry without consuming dietary supplements. Only, you have to be able to eat solid foods six times a day, rich enough in micronutrients, fibre, proteins, carbohydrates and good fats to be sure to consume enough amino acids, vitamins and minerals: to nourish your muscles, but also to maintain good health. However, we quickly realize that to do without food supplements is expensive and time-consuming and difficult to digest.
Food supplements are neither miracle products nor placebos, just good at generating turnover. They are intended to make the athlete’s diet more comfortable, more efficient and healthier. But what are the supplements to choose to achieve good results? How do you choose from so many available references? Wikifit helps you take stock by listing the five nutritional supplements to promote muscle building.
Vitamin and mineral complexes
They are the basis of everything else. Without them, no source of protein, carbohydrate or lipids would be metabolized appropriately. one good multivitamin complex must include: vitamin C, vitamins of group B, magnesium, calcium and potassium, to mention only the essentials. You may think that by following a balanced diet program, you are not likely to suffer from deficiencies, but know that the foods we consume today are depleted of micronutrients (transport, storage, handling) and that even by growing your fruits and vegetables, you would never reach your quota of micronutrients necessary to maintain the balance of the body. Consume a complex of vitamins and minerals every morning, even on days without training.
Whey protein is an ultra-filtered milk protein, from which casein, much of the fat and lactose (milk sugar) has been removed. Whey is, therefore, a protein very concentrated in amino acids, very pure and very digestible, ideal for muscle building, drying, and mass gain. Its low-calorie content and high digestibility make it possible to multiply the intakes during the day to sustain muscle development. Whey isolate, or isolate, is whey that has undergone an additional filtration step: it no longer contains fat or lactose at all. The isolate is ideal for people who do not tolerate dairy products and muscle definition phases, as its calorie content is low.
If you hesitate between different sources of protein, choose the isolate. It guarantees you a high intake of fast protein (its assimilation time does not exceed 1 hour), rich in essential amino acids and without risk of overloading the digestive system.
Casein (calcium caseinate or micellar casein) is a slow protein, which is assimilated in more than 6 hours, sometimes 8 hours, depending on the compositions. Also very low in calories, this protein is ideal for people who want to build dry muscle or who are looking to lose weight. Indeed, casein is long to digest and provides a very long-lasting satiety effect, ideal for snacking at 5 pm or before going to sleep. Then… whey or casein? Well… Both! Choose whey or whey isolate for breakfast, after afternoon training and snack (if you are mass-intensive), and casein at bedtime and as an afternoon snack (if you are looking to lose weight).
The BCAA is a combination of 3 amino acids: L-Leucine, L-Valine and L-Isoleucine. Leucine, the most powerful of the three amino acids on muscle anabolism, is decisive for protein synthesis and to fight against muscle catabolism.
Thus, BCAA is the amino acids of muscle recovery and anabolism, determinants for muscle growth and sports performance.
Choose your BCAA according to your goals.
Bcaa 2:1:1 are to be preferred to promote muscle definition as part of a specific food and training plan. BCAA HT of the Eiyolab brand meets these criteria by proposing a formula with a ratio of 2:1:1, to which have been added: HMB and Glutamine. HMB improves muscle recovery by accelerating protein synthesis and enhancing the action of Leucine, which is the direct metabolite. On the other hand, Glutamine is the most used amino acid when practising a sports activity and must be added to any supplementation program for optimal muscle recovery.
BCAA 8.1.1 is preferred for mass gain and muscle building because they contain eight times more Leucine than other amino acid complexes. Leucine is the most anabolic amino acid because it is the one that ensures protein synthesis and, consequently, hypertrophy and muscle development. Choose BCAA 8.1.1 HT of the Eiyolab brand, which, in addition, are enriched with L-Citrulline to improve the production of nitric oxide (N.O) and accelerate muscle gain.
Creatine is neither an amino acid nor a carbohydrate but a molecule naturally produced in the body. Also, creatine can be formed from glycine, methionine and arginine.
In muscle fibres, creatine allows the synthesis of ATP, the energy molecule that muscles use to contract. Also, creatine maintains cellular hydration, which strengthens not only the PTO but also muscle congestion. Used as part of a mass gain, creatine improves the assimilation of carbohydrates and muscle glycogen reserve.
But creatine can also be used for muscle building and dry phases; by allowing to maintain the effort longer, creatine strengthens muscle development and caloric expenditure.
Muscle definition can therefore be improved even by consuming the best creatine, especially since it significantly enhances muscle recovery.