About 8% of the people who make getting fit part of their New Year’s resolution hit their goal. Going to the gym is only step one. You also have to be wary of your nutrition.
Using supplements for muscle growth is a great way to give yourself a little boost as well. Not only do certain supplements stimulate muscle growth, but they can also give you the energy you need to make it to the gym.
They speed up muscle recovery, so you spend fewer days in pain after a tough gym session.
Despite their helpfulness, many question if they actually need health supplements. Continue reading to learn if you should be using them.
What Are Muscle-Building Supplements?
As the name suggests, a muscle-building supplement helps people build muscle. They contain nutrients that you may not be getting enough of through your diet.
The most essential nutrient for muscle growth and recovery is protein. Despite how much of it people eat, almost 50% are deficient.
Supplements come in powders, bars, and premade drinks. You can get your daily dose of creatine in pill form.
It’s important to note that supplements are only meant to give you a boost. They can’t do all the work for you. If you’re going to build the muscle you want, you’ll need to get plenty of sleep, eat right, and stick to your exercise routine.
Can You Meet Your Goals Without Them?
Again, these products are only meant to help with muscle growth. If you don’t want to use them, you can omit them.
As long as you eat right and keep up with your strength training, you’ll eventually get where you want to be. Here are a few foods that will help you on your fitness journey with or without supplements.
Salmon
Salmon is one of the best meats for muscle growth. It contains a good amount of proteins, vitamin B, and omega-3 fatty acids.
If you’re not familiar with what omega-3 fatty acids are, they do a lot for your overall muscle health. It may even help you gain more muscle as you exercise.
Eggs
Eggs are a great quick breakfast solution, and they’re good for you. They pack plenty of protein and healthy fats. They also contain choline and vitamin B.
The protein in eggs is made up of the amino acid leucine, which is crucial for muscle gain. Vitamin B can give you the boost of energy that you need to get up and go to the gym.
Chicken Breast
Chicken breast has a good amount of lean protein. It also has vitamin B, which will help you stay active.
It’s also no secret that eating high-quality proteins like chicken can assist with fat burning.
Greek Yogurt
Dairy packs a good balance of fast-digesting and slow-digesting proteins. While any dairy product can help you build muscle and burn fat, Greek yogurt contains more of these high-quality proteins than others.
Due to the mix of slow and fast-digesting proteins, it’s a good snack to have right before you go to bed.
Lean Beef
Beef makes a great addition to any diet routine. It has high-quality protein, creatine, vitamin B, and other minerals that are good for your overall health.
When you’re shopping for beef, make sure it’s 95% lean. That will maximize your muscle gains without packing on too many calories.
Shrimp
Shrimp will allow you to consume some healthy fats while also getting in your daily dose of protein. Unlike some other meats, shrimp don’t contain a lot of calories.
Since shrimp has a good amount of the amino acid leucine, it’s the perfect thing for muscle growth.
Tuna
When it comes to optimal wellness, tuna packs a punch. It contains a good amount of A and B vitamins. You’ll also get a high dose of omega-3 fatty acids.
All of these things combined will give you the energy you need to go to the gym and get the most out of your strength training.
Soybeans
Eating half a cup of soybeans will provide your body with 16 grams of healthy protein. Soybeans are also a good source of unsaturated fats, vitamin K, iron, and phosphorus.
Iron is essential for transporting and storing oxygen in your muscles and blood. If you’re deficient, you’ll have more to worry about than making the most out of your bodybuilding routine.
How Much Do Supplements for Muscle Growth Help?
Muscle supplements can give you a nice 5% boost when used along with your regular diet, but they aren’t miracle workers. You’re not going to see results overnight just because you drink a protein shake before going to the gym every day.
It’s important to note that muscle building is a long-term process. It will take years to get where you want to be, even with supplements. If you set your expectations too high, you’re bound to be disappointed.
Are Supplements Safe?
A good number of supplements are safe to take. For the most part, you shouldn’t have to worry about any side effects as long as you don’t go overboard.
Most of them are completely natural, depending on your definition of the word. For example, the creatine found in supplements was made in a lab.
It’s still the same thing that you get from eating red meat and fish. You’re simply consuming it in a different way.
Best Supplement Options
Now that you have a better understanding of what health supplements can do for you, it’s time to go shopping. These are a few options that you should consider adding to your cart.
Branched-Chain Amino Acids
Branched-chain amino acids are molecules that combine together to create a single protein. Out of the 20 amino acids that exist, there are 9 that the human body can’t create by normal means.
The only way that you can get them is through your food choices. You can also get your dose through BCAA supplements.
These supplements are more than helpful if you don’t consume enough protein via your diet. If you do, however, you’re not going to get much out of taking BCAAs.
Whey Protein
Whey protein is less of a supplement and more of a meal substitute. If you find that you’re not getting enough protein out of your normal diet, whey is a quick and convenient way to make up for what you’re lacking.
Drinking a protein shake before you go to the gym isn’t necessary for muscle growth, but it does help.
As far as quantity goes, you can consume as much whey protein as you want. While you can have too much of a good thing when it comes to other supplements, overdoing it with whey protein won’t kill you.
Creatine
Creatine will up your muscle strength while you’re in the gym, so you can maximize your gains. It won’t give you a huge advantage, but it will be enough for you to notice a difference.
Keep in mind that there are people who don’t respond to creatine at all. If your body doesn’t want to play nice with this supplement, you’ll notice it in a few weeks when you’re not getting any stronger.
Creatine is a supplement that you can take whenever you want, but to get the best results, plan to take it right when you get up or after your trip to the gym.
For most people, 3 grams of creatine is the sweet spot. If you’re over a certain weight, you may have to up your dose to 8 grams.
Pre-Workout Supplements
As the name suggests, you can take pre-workout supplements before you hit the gym. Doing so will allow for a more intense workout and higher muscle gains.
You may not want to use these supplements if you tend to go to the gym at night. Most of them contain caffeine, which will prevent you from sleeping.
When taking these supplements, it’s important to read the instructions. Always start off with a small dose and slowly work your way up as needed.
SARMs
SARMs are a safer version of anabolic steroids. If used correctly, they can speed up the muscle growth process. They can also help you burn more fat.
Since this supplement is more widely accepted by society than steroids, it’s easier to find SARMs for sale. You also won’t have to inject yourself with anything.
While SARMs are safer than steroids, there are some side effects that you need to be aware of. Some of those who take it develop gynecomastia.
SARMs can also send your blood pressure through the roof. You’ll need to invest in fish oil to combat this side effect.
Fish Oil
Fish oil is packed full of those omega-3 fatty acids that we were talking about before. It can help you burn fat in the gym and assist with muscle growth.
It’s good for your overall health as well. Getting your daily dose of omega-3 fatty acids will help you combat depression and joint pain. It will also reduce your risk of developing heart disease.
It’s recommended to take half a gram of fish oil every day after you eat a big meal.
Dehydroepiandrosterone
Dehydroepiandrosterone is a steroid that your body naturally creates. The supplement form will help increase your production of estrogen and testosterone and aid in muscle growth.
Note that this supplement is best for the elderly who have begun to lose their muscle mass. It doesn’t do much for young and middle-aged men.
Multivitamins
No matter how strict you are with your diet, there will be at least one vitamin that you’re lacking. That’s where multivitamins come in.
Keep in mind that while multivitamins might be able to help you gain more muscle, many contain poor ingredients that are difficult for the body to digest.
That being said, you can have too much of a good thing. Follow the instructions on the bottle to the letter to ensure that you don’t overdo it.
Beta-Alanine
Beta-Alanine is a supplement that’s a lot like creatine. While creatine will give you a boost of strength, B-alanine will increase your endurance.
Taking it will allow you to do more reps before getting tired. B-Alanine is both tested and not too expensive to pick up.
Like with creatine, you should take your dose of beta-alanine before hitting the gym. Note that it will give you a tingly sensation in your arms and face.
Some find that the tingling helps them concentrate more while working out. If you find that it distracts you more than anything, take a lower dose.
Chromium
Chromium is found in a wide variety of foods and supplements. It can boost the effects of insulin and give your body more energy.
This energy will give you the motivation you need to go to the gym. Sadly, Chromium isn’t too helpful for muscle growth.
Gamma Oryzanol
Gamma oryzanol comes from rice bran oil. Its main purpose is to stop menopause symptoms in their tracks.
It can also reduce your cholesterol and increase your body’s supply of antioxidants. All of these factors make it a good supplement for muscle growth.
Work Supplements for Muscle Growth Into Your Routine
Are you trying to make the most out of your gym trips and meet your fitness goals? You’re going to have to rethink your dietary routine.
While you should be able to get enough vitamins and minerals from your food, taking supplements for muscle growth can give your body a much-needed boost.
Consider some of the options that you’ve read about here today and for more fitness tips, visit the Health section of our blog.
