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10 Most Important Muscle Building Foods & Supplements

10 Most Important Muscle Building Foods & Supplements

HOW BADLY DO YOU WANT IT??

If you stick with weight lifting for six or seven months, you can add six to twelve pounds of new, lean muscle to your body. After a year, that number jumps to twelve to twenty-four pounds. Even twelve pounds of muscle will result in an enormous gain in strength, probably far greater than you can imagine. Bars? Powder? Pills? We know that it is difficult to understand. Here you can find instructions for selecting and using the popular sports nutrition & supplements products.


1. PROTEIN

Protein Sources

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

FOR WHAT 

Compensation protein shortage

There are two types

  • Quick (Whey)
  • Long (Casein)

HOW TO USE

  • Morning: 1 portion 20 minutes before breakfast and immediately after training
  • Evening: 1 portion after the last meal.

2. GAINER

Mass Gainer




One of the big ones is calories in vs. calories out. There’s more to gaining weight though then just eating a large amount of food. You need to supply your body with the right amount of quality protein, carbohydrates and fats. The answer to are mass gainers bad is a bit more than a simple yes or no answerFOR WHAT

FOR WHAT

  • Quick weight gaining
  • Recovery

HOW TO USE

  • In training days: 1 portion 30 minutes before workout and immediately after training.
  • In the rest days: 1 portion in the afternoon.

3. CREATINE

Creatine

A healthy diet is key to anyone’s muscle-building plan. “If your diet is junk, there’s no point in adding creatine,” Kerksick says. “It’s better to eat good sources of carbohydrates and lean protein.” In the end, creatine alone will not make you a bigger man.

FOR WHAT

  • Increase Power Rates

HOW TO USE

  • In training days: 1 portion 2-3 gram per day
  • Drink at least 300 ml of water.

4. BCAA

BCAA




The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements.

FOR WHAT

  • Muscle growth
  • Suppression of catabolism

HOW TO USE

  • In training days: 5 capsules before and after training.
  • In the rest days: 2 capsules with normal meals.

5. L-CARNITINE

L-Carnitine

Your liver and kidneys make Lcarnitine from two amino acids, lysine and methionine, so it isn’t required in your diet. … In men, Lcarnitine is also stored in sperm. This compound plays an important role in your body, escorting long-chain fatty acids to your cells’ mitochondria, where they produce energy.

FOR WHAT

  • Fat Burning

HOW TO USE

  • In training days: 1 tablet two times a day with meals

6. GLUTAMINE

GLUTAMINE Powder

First used in powder form by people in the fitness industry who were looking to preserve muscle tissue, L-glutamine is an amino acid that is a building block of protein. L-glutamine is the most abundant amino acid in the bloodstream and it makes up 30-35 percent of the amino acid nitrogen in your blood. It is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it.

FOR WHAT

  • Improves recovery ability

HOW TO USE

  • Morning: 1 portion in the morning
  • Evening: 15 minutes before the meal 

7. ENERGY DRINKS

Energy Drinks

Energy drinks are supposed to do just what the name implies — give you an extra burst of energy. As it turns out, most of that “energy” comes from two main ingredients: sugar and caffeine. A typical energy drink can contain up to 80 milligrams of caffeine (about the same amount as a cup of coffee).

FOR WHAT

  • Improves performance

HOW TO USE

  • In training days: Half portion 30-45 minutes before the training. Not more than one portion of a day

8. PROTEIN BARS

Protein Bars




Protein bars are usually lower in carbs than energy bars, lower in vitamins and dietary minerals than meal replacement bars, and significantly higher in protein than either. Protein bars are mainly used by athletes or exercise enthusiasts for muscle building. There are healthy protein bars, and then there are some that might as well be a Snickers — considering how much sugar they contain! … Their wrappers make it easy to think that they’re healthier than a candy bar, but sometimes they’re not. In reality, they could have even MORE calories.

FOR WHAT 

  • The protein and carbohydrate source

HOW TO USE

  • Between meals. Not more than 3 a day.

9. TESTOSTERONE BOOSTER

Testosterone Booster

Testosterone boosters are a class of herbal supplements aimed at naturally increasing your testosterone levels. They can work by directly increasing testosterone, or by inhibiting hormones responsible for converting testosterone to estrogen. Testosterone is a hormone – a chemical messenger – that is responsible for the development of male sexual characteristics. Females also produce testosterone, but usually in smaller amounts. Testosterone is a type of androgen produced primarily by the testes/testicles in cells called the Leydig cells.

FOR WHAT

  • Increases testosterone secretion

HOW TO USE

  • In training days: 2 capsules two times a day with meals

10. AMINO ACID COMPLEX

Amino Acid

The role of amino acids goes beyond building blocks – they are essential for the synthesis of proteins, enzymes, hormones, neurotransmitters, metabolic pathways, mental stabilization, and just about every function that takes place within the human body.

FOR WHAT

  • Muscle growth
  • Suppression of catabolism

HOW TO USE

  • In training days: In any condition except the hypertrophic. 2-3 tables 2-3 times a day.
  • Hypertrophic Program: 3 tables twice a day (It can be with food or weight gainer)

Now, how long will you stick to this diet is completely your choice!

ALSO

Don’t forget to check ‘6 Ways drinking Warm Water can Heal Your Body’

 

Salman S. Khan

Fitness Enthusiast. Blogger. Fancy playing video games in my spare time.