Muscle Building Supplements is going to take a look at the top 4 best muscle building supplements for 2020. We are going to break them down and tell you why they are essential to your muscle building stack.
1. Whey Protein
What is whey protein?
Whey protein is a protein that is found as a byproduct from cheese-making. It is separated in the cheese-making process and is the water soluble part of milk. Protein is one of the main building blocks when it comes to building muscle and is a vital supplement when it comes to resistance and weight training. To put it simply, you need protein to build muscle. Bottom line. This is why whey protein is our number one in our list of best muscle building supplements. Using a whey protein product is a great way to make sure you are getting enough protein in your diet to meet you fitness goals.
How does whey protein work?
Whey protein is used for muscle growth and repairing tissues in the body. A simple way to think about this is that protein is consumed, broken down into amino acids, then the amino acids are used to build new proteins. Whey protein is a good source of amino acids. Amino acids are very important in building muscle. Whey protein contains all essential amino acids (EAA) as well as branched chain amino acids (BCAA). Some people think that consuming whey protein directly after a workout will aid in repairing and building new muscle.
How should I take whey protein?
Some studies suggest that whey protein should be taken directly after your workout to get the most benefits from it. While this may be true, the most important thing is to make sure you are getting enough protein in your diet throughout the day. This means you can take whey protein anytime during the day to reach your protein goals. And it is also suggested that one gram of protein should be consumed for ever pound that you weigh. For example, if you weigh 180 lbs, you should aim to consume 180 grams of protein throughout the day. (Whey protein is mentioned in this article, but if you are sensitive to dairy or looking for a vegan friendly protein supplement, check out our article called “Why use protein” that can be found here.
| Dymatize Elite 100% Whey Protein |   |
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| Click here to read our review. |  |
2. Creatine
What is creatine?
Creatine is one of the most well researched supplements available. Which is why this is number two on our best muscle building supplements list. It is naturally found in muscle cells and has many benefits that can help to improve strength and power output during weight and resistance training. When used with resistance training, creatine has been scientifically shown to give a modest increase in lean mass. This means more muscle! Creatine may also have other benefits such as improved memory but more studies need to be done on this aspect. This supplement can be found naturally in meat and fish.
How does creatine work?
Creatine is a molecule that is produced from amino acids inside of your body. It is made in the liver but also comes from the pancreas and kidneys. Creatine plays a major role in energy production within your cells and is used heavily during strenuous mental or physical activity. Some studies suggest that creatine can give a rise in some of the anabolic hormones such as IGF-1. Also, it improves cell signaling and increases cell hydration. This is why some users may notice water retention when taking creatine.
How much creatine should I take?
There are many different types of creatine on the market. For the sake of simplicity, we will talk about taking creatine monohydrate. This is the most common and most studied form of creatine. When using this supplement, you should consume three to five grams per day. Creatine is often found in pre workout formulas but can be taking anytime during the day. Personally, I like adding creatine to my protein shake after I am done working out. It is recommended to drink plenty of water while supplementing with creatine as one of its main functions is to pull water into the muscle cells.
| BPI Sports Micronized Creatine |   |
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| Click here to read our review. | |
3. Beta-alanine
What is beta-alanine?
Beta-alanine is a popular supplement that has plenty of scientific studies to prove its worth and should be added to your muscle building supplement stack. Let’s get down to the details. Beta-alanine is a modified version of the amino acid alanine. Many people have reported being able to add one or two additional reps in their training when using beta-alanine. This is because beta-alanine has been shown to improve muscular endurance. Beta-alanine can not only improve your weight training, but can also improve cardiovascular exercises such as sprinting and high intensity interval training (HIIT).
How does beta-alanine work?
Beta-alanine works by reducing lactic acid build up in your muscles during exercise. This can lead to more reps and longer sets. When it is ingested, it turns into a molecule called carnosine. Carnosine is stored in your muscle’s cells and released when the pH in your cells drop. And this supplement is especially good to take when you are dieting as it can protect against diet induced drops in pH. These drops in pH levels may occur from ketone production during ketosis, so if you are doing the keto diet, beta-alanine if definitely something you should consider.
How much beta-alanine should I take?
A standard dose of beta-alanine for helping to build muscle is two to five grams daily. Beta-alanine is often found in pre-workout supplements. With that being said, beta-alanine is not time dependent and can be taken anytime during the day. Some users may notice a tingling feeling about 20 minutes after taking beta-alanine. Some users may find this sensation uncomfortable, but no need to worry. This is a common side effect from beta-alanine and is totally harmless and can go away over time. This side effect can be avoided by taking smaller doses throughout the day or using a time-released formula.
| Optimum Nutrition Beta-alanine |   |
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| Click here to read our review. | |
4. BCAA’s (Branched Chain Amino Acids)
What are BCAA’s?
BCAA’s are amino acids that benefit muscle growth. They can be found in supplements as well as food, such as meat and eggs. Branched chain amino acids refer three main amino acids: leucine, isoleucine, and valine. Your body uses BCAA’s to produce energy and build muscle and may also reduce fatigue during resistance training and exercise.
How do BCAA’s work?
BCAA’s make up a large portin of all amino acids in your body. They promote muscle protein synthesis and help to increase muscle growth. Leucine, one of the the three amino acids that make up BCAA’s is thought to have the biggest impact on your body when it comes to building muscle. Isoleucine and valine are thought to be more active in producing energy. Also, BCAA’s can also help to regulate blood sugar levels by stimulating your cells to intake sugar from your bloodstream.
How should I take BCAA’s?
BCAA’s are most often used during workouts to help with hydration and help replenish your muscle cells. With this being said, this supplement does not have to be taken during your workout though and can be taken anytime. Men should take a minimum of 12 grams of BCAA’s per day and women should take a minimum of 9 grams of BCAA’s per day. An athlete will benefit from taking anywhere from 12-20 grams of BCAA’s per day. Most BCAA supplements are flavored so conisder adding unflavored creatine or beta-alanine to your BCAA drink.
| Cellucor Alpha Aminos |   |
|---|---|
| Click here to read our review. | |
Conclusion
So there you have it. We just broke down the four best muscle building supplements you need to reach your fitness goals. Along with a great workout program and steady diet, you will be making gains in no time!
