What supplements should I take to build muscle?

A common asked question we get in store is What supplements should I take to build muscle?

There are a variety of excellent supplements that have been researched extensively that will enhance muscle development alongside a well-structured exercise plan and nutrition plan. Using the following supplements alone wont just build muscle, so we like to educate our customers and make sure they take supplements and understand they will only be beneficial if taken alongside a training and nutrition plan that builds muscle.

The top supplements for muscle building include Creatine, Whey Protein and branched chain amino acids (BCAA'S) Not only will these top 3 supplements enhance muscle growth, but they will help with recovery. Recovery is optimum to make muscles grow, training in the gym is essentially where you tear and break the muscle fibres, but when you rest, sleep and eat in a tailored nutritional plan that's where the magic happens.

Let's talk about these supplements individually and what their benefits are.

Creatine

Creatine is one of the most researched supplements for muscle growth, it has become very popular, in fact making it one of our most demanding products. Its benefits are an increase in muscle strength, better performance in the gym and muscle gain due to an increase in water retention in the muscle cells.

Creatine also has been a great supplement for cognitive benefits too, a large increase of our elderly customers come in wanting to learn more about creatine due to new research coming forward on this topic. Some of the benefits of the improvement in brain function are, enhance of memory, intelligence and reasoning skills.

Creatine dosing is simple, 5mg per day is plenty. You can mix it in your interim drink which may include BCAA's and Cyclic Dextrin (carbs) a great combo for the ultimate drink to take whilst training. Or you can mix in a protein shake or simply just in a glass of water.

Whey Protein

Protein is the most vital macro nutrient for muscle growth and recovery. Having 20-30 grams of protein (on average) per meal is a good guide to start with. However, if you're with a personal trainer/Coach this could be different depending on your goals.

Now… Whey protein can be a helpful supplement to use in your nutritional plan for one simple reason. Trying to reach your protein goals. Ideally, we always tell our customers the more protein you can get in through whole foods the better. This could be chicken, beef mince or salmon, try sticking to reasonably lean meats as this keeps fats low and controlled. However sometimes it's difficult eating a lot of high protein meals with lean meat, especially when bulking to increase muscle growth. So, including whey protein in can help reach your daily targets, keeping you consistent. Protein shakes are fantastic as a post workout meal especially if you're in a hurry to get to work. Just add a banana and some peanut butter to up the calories, include some healthy fats and potassium, that right there can be a great quick alternative at getting your protein in.

A personal favourite meal of mine and Aras is the Whey mixed with Greek yoghurt, frozen berries and some peanut butter. Not only does this create a beautiful dessert but it actually works as a casein before going to sleep. This essentially drip feeds you by working as a slow releasing protein. Excellent for feeding the muscles through the night whilst you sleep, which is the optimum time for muscle growth.

 Branched chain amino acids (BCAA'S)

BCAA's are a brilliant supplement that not many people know of. As mentioned before, drinking as an interim drink whilst you train mixed with Creatine is a great drink to retrieve the benefits of this supplement. Let me explain its benefits…

Bcaa's are made up of three essential aminos leucine, isoleucine and valine. Your body can't make them therefore you have to get them from your food and supplements. Leucine is the main amino that directly stimulates muscle protein synthesis. This allows the muscles to use protein more effectively, especially if you're consuming a high protein diet.

Secondly Bcaa's reduce DOMS which stands for delayed onset muscle soreness. You will notice that you won't feel as sore when training at high intensity, due to the greater recovery rate due to the Bcaa's. Recovery being quicker, you will notice a huge improvement in exercise performance too. Isoleucine and Valine help regulate blood sugar by promoting glucose uptake into the muscle. You will therefore notice a delay in fatigue during long workouts.

Lastly which is by far in our opinion the best benefit, it protects less muscle breakdown. During quite intense workouts and calorie deficits, Bcaa's have been proven to help stop the process of muscle catabolism. This is where your body breaks down muscle for energy. Let's be honest all that hard work to be lost? No thank you. So Bcaa's as a daily supplement is vital to reduce muscle loss if considering going in a cutting phase after building.

So, there you have it, our top 3 supplements to take to build muscle. A combination of the 3 will sure give you a great start on your building phase. Always remember these should only be treated as supplements and not replacements. The foundation for building muscle will always be a good training plan, a consistent nutrition plan and plenty of rest. Combining all that with the supplements will set you up on the right path.