Fitness Muscle

You exercise regularly to gain muscle mass but you do not get results or few? Maybe that food supplements are a good option for you 

Take a brief look at the specialized section of a sporting goods store and you'll see tons of nutritional supplements for the muscle building. Most of these supplements work well for people, but all supplements do not work for all people. Due to the unique nature of our body, some athletes will react differently to some of them. Despite these differences, there are a number of supplements that stands out. Find below five supplements that will help you gain muscle mass effectively.

creatine

Creatine is a naturally occurring substance mainly located in skeletal muscle tissue where about 95% of the supply of creatine in the human body can be found. The rest is stored in the rest of the body. This natural metabolite has been reproduced in the form of creatine monohydrate for-food supplements. It is used for the production of cell energy.

The advantages of creatine:

1. Promotes lean muscle tissue 
2. Increases muscle cell volume 
3. Allows faster recovery after training 
4. Increases glycogen synthesis 
5. Increases muscle performance high intensity 

Athletes usually prefer creatine during weight training and bodybuilding because of the speed with which muscle mass is built. Similarly, for many it is easy to stop taking creatine because it is produced naturally by the body. When an athlete stops taking the supplement, creatine levels in the body return to normal in 3-4 weeks.

Recommended Dose: 5-10 grams. Take half your daily dose with your pre-workout and the second half with your post-workout meal shaker.

Beta Alanine

It is a nonessential amino natural found in foods that are rich in protein such as poultry acid. Beta Alanine (BA) increases intramuscular carnosine levels.

During a high-intensity exercise, the body builds up a large amount of hydrogen which causes a decrease of our pH (which becomes more acidic). This acidification (lactic acid) can cause severe fatigue, decreased muscle performance and stops the player who can force neural muscular failure. Maintaining increased levels of carnosine by taking supplements GSH levels, a builder is capable of retarding the accumulation of hydrogen and the resulting acid, and delay muscle fatigue and failure.

The benefits of Beta Alanine

1.   high endurance 
2.   improved strength 
3.   reduces fatigue 
4.   Improved body composition 
5.   Works synergistically with creatine 
6.    Improved performance for athletes regardless of the intensity or duration 

Recommended Dosage: 2-3 grams pre-workout is sufficient. If you are at an advanced level, 2-3 extra grams post-workout to help the recovery process.

Whey protein or whey (whey protein) 

Proponents of bodybuilding and bodybuilders can improve performance and gain lean muscle mass by consuming whey protein supplements. Whey protein supplies the body with a high amount of protein and high levels of calcium, magnesium and other minerals that are easily digested in liquid form.

Whey is usually taken before and after a workout to improve muscle recovery and recovery. If you are on a target gain muscle mass or concerned about the loss of body fat, taking supplements of whey protein during exercise program can accelerate the desired gains. Some of the key benefits of whey proteins:

1. Digestible 
2. Ideal for lactose intolerant 
3. Improves muscle recovery 
4. Natural appetite suppressant 
5. Provides the body into amino acids 
6. Improves metabolism 

Recommended Dosage: Consume 30-40 grams of whey protein at a time. Best used before and after training. It is also a convenient way to obtain the necessary amount of protein when the usual food is not enough. However, do not rely solely on dietary supplements. Although a shaker whey protein is ideal post workout at all other times of the day, do your best to supply you conventionally.

Protein BCAAs (Branch Chain Amino Acids)

Another type of food that those looking to gain muscle mass supplements is familiar with the branched-chain amino acids (BCAA for Branch-Chain Amino Acid). Of the 21 amino acids of the human body, are called three BCAA: leucine, isoleucine and valine. These are the main elements and represents approximately 30% of skeletal muscle in the body.

The body uses BCAA to help muscles recover. As a complement to whey protein, BCAA will lead nutrients to the muscle for better recovery after training tissue. The body will naturally burn BCAA while exercising, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain associated with muscle fatigue and improves metabolic recovery.

BCAAs can help improve endurance by keeping the muscles supplied, which is particularly interesting during long exercises like running (marathon), swimming over long distances, or any other sessions of prolonged training.

Recommended Dosage: 3-5 grams upon waking and 3-5 grams pre and post workout.

Glutamine

Glutamine is touted for its ability to slow the breakdown of muscle tissue during intense exercise and can help improve levels of strength and endurance. Those who consume it will realize they can lift heavier weights for longer periods and more often. Pushing the limits of the human body muscles demand to produce more lean muscle mass to compensate.

Glutamine has also a number of other advantages:

1. The preservation of muscle tissue allows your body to burn extra fat - your body has more lean, more efficient muscle metabolism. 
2. Glutamine has been shown to improve immune system in those taking the supplement. When you are in intense training, it imposes constraints not only muscles but also for our entire immune system. 
3. Glutamine improves growth hormone levels in the body. This is a major attraction for those who want to focus on building muscle, as studies have suggested that only 2 grams of glutamine supplements can increase growth hormone. 
4. The muscle tissues need nitrogen, and glutamine supplements consist of approximately 20% nitrogen, which are very good for the nitrogen suppliers muscle tissue. 
5. Recommended dosage: 5 grams upon waking, 5 grams post-workout and 5 grams before bed.