Supplements can promote muscle growth and recovery when paired with weight training and a well-balanced diet. The use of supplements is important since anyone who puts time and effort into exercise wants to get the most out of it in return. Muscle gain from exercise is important because it increases strength, boosts confidence, and helps you perform tasks better in everyday life. Recovery after exercise is essential for muscles to repair and repair before the next cycle of rigorous exercise.
According to experts, the three main criteria for muscle gain include calorie intake, protein consumption, and weight-training intensity. The criteria for recovery include stretching and rest, water and electrolyte replenishment, and protein consumption. In both instances, protein supplements can play a vital role in results. A look at the best supplements can help you achieve your fitness goals.
Protein intake plays a pivotal role in the ability to build muscle. In order to increase muscle mass, the body needs more protein molecules than it expends through natural processes. While some people can boost their intake by consuming protein-rich foods, others may struggle to get enough complex proteins this way. In addition, the structure of these protein-dense foods means that the body may take longer to break them down. For faster absorption, many fitness enthusiasts use protein powder instead.
Research shows that supplements like Outwork Nutrition protein powder are often more effective for stimulating muscle synthesis than traditional food sources of protein. In fact, a recent study in the American Journal of Clinical Nutrition found that using protein during prolonged weight training led to greater increases in muscle mass and strength than other dietary interventions.
Similarly, the National Institutes of Health found that supplements like protein powder cause higher muscle gain than just adding extra carbs. Since protein powder is easily digestible, you can add it to both pre-workout and post-workout plans.
Essential Amino Acids (EAAs)
When considering supplements like protein powder, you should always ensure that they include the essential amino acids (EEAs). As you might remember from biology class, amino acids are the building blocks of proteins. The body then uses these organic compounds to grow and repair muscle tissue. In fact, much of the protein derived from food eventually breaks down into amino acids to support the body’s natural processes.
While there are 22 types of amino acids, scientists and nutritionists refer to nine of these amino acids as “essential” because the body cannot produce them on its own. According to the Cleveland Clinic and the National Institutes of Health, the nine essential amino acids are as follows:
- Phenylalanine (Phe)
- Valine (Val)
- Threonine (Thr)
- Tryptophan (Trp)
- Isoleucine (Ile)
- Methionine (Met)
- Histidine (His)
- Leucine (Leu)
- Lysine (Lys)
To promote muscle gain, any protein supplement should contain healthy levels of amino acids. For example, the compounds leucine, isoleucine, and valine are called “branched-chain amino acids” and make up around 35% of the protein found in your muscles.
Whey protein is clearly one of the highest-quality protein supplements because it not only includes all nine essential amino acids but is also rich in the branched-chain amino acids required for exponential muscle growth.
Creatine monohydrate is a supplement that can increase muscle performance in people who engage in short-duration, high-intensity workouts. While creatine is a molecule that exists naturally in the body and provides energy to bodily tissues, creatine monohydrate goes a step further by boosting muscle gain.
According to a study from the International Society of Sports Nutrition (ISSN), the monohydrate supplement can visibly increase muscle creatine content by up to 40% higher than typical levels. It can provide the quick fuel necessary to support muscle contractions during workouts like intense weightlifting. Because creatine monohydrate can also increase water content in muscle cells, the supplement may produce an anabolic environment that encourages protein synthesis. The supplement is easily digestible, and it can dissolve as a powder into water, juice, or coffee.
In addition to protein powder that supports intense exercise, it is also important to consider supplements that help with post-workout muscle recovery. One of the most compelling supplements for this purpose is magnesium. This chemical element aids with recovery by helping muscles relax. In fact, insufficient magnesium within the body can increase the likelihood of muscle cramps.
According to the National Library of Medicine, nearly 50% of men and 75% of women in the United States consume enough magnesium in their diets. Taking a magnesium supplement can promote healthy muscles throughout your fitness journey.
Muscles play a crucial role in overall health and quality of life. With the right supplements, weight training, and post-workout recovery methods, you can experience exceptional results in your muscle growth journey. Choosing supplements that are easily digestible and effective is the best way to jump-start your regimen.