3 BEST SUPPLEMENTS FOR MUSCLE GROWTH

 

Here I'll suggest you top 3 supplements for muscle growth that gonna help you in gaining lean muscle mass and strength faster. We will also talk about how and when to use it. Let's not waste  time and move quickly to our 1 supplement.

1.  Creatine (Monohydrate)

* Creatine helps in providing energy to your muscles when you lift weights. It is found naturally in a body. But to enhance the performance of our muscles we need more of it and that we can take from a supplement. Flavored or unflavored doesn't matter, Go according to your taste.

* It provides lean muscle mass and faster recovery.

* It increases strength.

* It increases water level in your muscle due to which your muscle looks bigger.

* You will notice the results within a week.

* Monohydrate is the purest and safest form of creatine. Most of the athletes prefer creatine monohydrate.

How to use creatine - 

I suggest you to take 3 g of creatine first 4 weeks and then go with 5-6g. ( as it is ok to take 5g of creatine daily )

You can take it with 150-200mL of water.

When to use creatine -

You can take creatine 20minutes before workout or you can split the amount of it like 3g before workout and 2-3g after workout.

Brand suggestion - 

Optimize nutrition , GNC , Ultimate nutrition , Big muscles , Dymatize 

2. BCAA (Branch chain amino acids)

* It consists of 3 essential amino acids ie- Valine, Leucine, Isoleucine. It is used as a form of energy for our muscles.

* It mainly helps in faster recovery of the muscles and reduce the feeling of muscle soreness while doing intensive weight lifting. 

* 4-20 g of BCAA is safe if you take it regularly.

* It delay fatigue and provide extra energy to your muscles.

* If you workout daily at gym for a longer period of time like for 1.5 - 2 hours then it is the right supplement to buy.

* It increases the body's rate of muscle protein synthesis if taken with high protein diet daily.

How to use BCAA- 

Take 10-15 g of BCAA daily. Mix it with 250ml of water or with your post workout shake. Buy BCAA of 2:1:1 ratio.

When to use BCAA-

You can take it pre , post or during workout. But for better results I suggest you to take it during your workout with water.

Brand suggestion- 

Muscle blaze , GNC, Big muscles, Xtend

3. Whey Protein

* We all know that we can not fulfil our daily protein requirement just from foods, For that we have to take protein supplements. Whey protein is the best way of fulfilling the deficiency of daily protein requirement for body building.

*It let your muscles recover faster and also add some size to it.

* It is a high quality protein that consist of all essential amino acids. Flavored or unflavored does not matter, It totally depends on your taste.

* It is also good for your skin and hair.

* It helps you to add some lean muscle mass.

* It is one of the primary protein found in dairy products.

* 3 types of Whey protein - Isolate , Concentrate, hydrolysate. Bodybuilders and athletes commonly use Isolate and Concentrate Whey Protein.

How to use Whey protein- 

Take 1 scoop( 23-27g) of protein 2 times daily with 250ml of water or milk.

When to use Whey protein- 

Take 1 scoop early morning and 1 scoop post workout.

Brand Suggestion -

Big muscles , ON , RC , My Protein , Syntha 6, Muscletech

* These supplements only gonna work when your overall diet is good. First improve your diet and then go for them, as these are only supplementary way to improve your performance and diet*