Contents
Muscle Builders:
1. Protein
About majority of the human muscles is made up of protein. Protein intake is applicable in those scenarios where an individual is not building muscle fast enough.
For a proper dose, add 1g or protein per pound, which means if you have 150 pounds you must consume 150 g of protein each day to accelerate the process of muscle building.
The dynamic behind its simple, protein synthesis in muscles when get started you will ultimately begin to develop new muscle mass. In case if you perform the heavy workout, things will be ideal for you.
Apart from protein supplementation, consume the diet enriched with protein such as meat, eggs, skimmed milk, and fish as they contain the essential amino acid, which is also added in a trace form into some of the very famous muscle building supplements.
Direction to Use:
Whey protein is an ideal muscle gaining supplement which deals with essential protein traces.
To make your workout more efficient to take about 10-15 g of protein which will give a start to protein synthesis in your body. Right after a workout, take about 20-25g of whey protein to increase the muscle recovery mode.
This is beneficial when it comes to having conditions like muscle pain and fatigue.
As a meal replacement, you can also get another 25-40g of protein boost at the time for breakfast. Extra protein will be sustained release into your body throughout the day as your body’s daily requirement.
2. Creatine
As an end product of Protein metabolism Creatine comes at the top of muscle building supplements.
It helped millions of people to achieve their diet goal and made them stronger physically. By the help of Creatine, your body has a tendency to get an intense eruption of energy, especially at the time of physical efforts.
Creatine consumption is proven to double the rate of your physical stamina which means that if you normally carry 50 stones you will lift 100 stones in one shot.
It also helps in developing strong and bigger muscle faster.
Direction to Use:
The intake of Creatine can be calculated according to different phases.
The first one is known as Loading Phase where you have to take about 15-25g of Creatine for about 5 days and then consume 3-5g daily so that the creatine gets saturated into your muscles.
The delivery of creatine to muscle is very much important which is why the delayed time is required with low creatine consumption.
Even after you stopped taking, the effects of Creatine remain in your body for weeks.
3. L-Glutamine
Mostly consumed by the athletes all over the world, L-Glutamine an essential amino acid helps them to stay full of power and strength on a track.
L-Glutamine also stimulates growth hormones, which then assist your body with building new muscle mass.
It works as a fuel to your body where your body muscle needs extravascular pressure so they won’t get sore.
Direction to Use:
At morning, take about 2-5 grams of L-Glutamine and 5-6 grams after each workout for muscle recovery.
4. BCAAs
Each whey protein shake that you consume per serving contains about 25 g of protein from which you are getting about 5-6 g of Branched chain amino acids.
For protein synthesis and new muscle, development BCCA plays a very important role.
Furthermore, it preserved the hard earned lean mass while you are at cutting phase.
Instead of taking 25 g of protein shake if you make a shake out of 5 g of BCCAs powder that would work the same. But the digestive process is a little bit lengthy as compared to the protein shake.
Direction to Use:
BCCAs powder has a slightly bitter taste which is why it should be mixed with a flavored drink that you take during the workout.
About 5 g before workout and 5 g after a workout are how you use BCCAs supplement.
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Main ingredients for Pre-Workout
1. Caffeine
For the record, caffeine doesn’t have any impact on muscle building. However, it is used in some of the pre-workout formulas because of its fat burning property.
Caffeine stimulates the central nervous system which is why you stay focused and alert during the workout. It is also popular to increase strength. Download WatchOTC eBook on Burning Fat Easily!
Direction to Use:
About 1-2 cup of coffee will help you in getting the effective dose of caffeine which is about 100-200 mg per serving.
Caffeine powder can also be mixed with another liquid if you are not of a much coffee drinker.
2. L-Arginine
L-Arginine plays an important role in the secretion of Nitric Oxide.
Enhanced level of nitric oxide will dilate the blood vessels through which blood flows in a faster way, giving you pumping effect which is beneficial for better performance and endurance level.
Direction to Use:
3g of L-Arginine powder shake should be taken 40-45 minutes before workout.
3. L-Citrulline
Structurally resemble with L-Arginine, L-Citrulline possesses the same effects i.e synthesis of Nitric Oxide.
The reason why L-Citrulline effects remain for longer is because it skips the liver metabolism phase and reaches directly into the bloodstream in the same amount of quantity.
The larger the quantity longer will be the effects.
According to some researchers, it is better to take L-Citrulline along with L-Arginine since the degrading enzyme of L-Arginine (Arginase) gets inactivated by L-Citrulline which is why the effects of both compounds remain.
Direction to Use:
When taking alone, take about 3g of L-Citrulline powder 30-60 mins before workout. When combined with L-Arginine, mixed along until weigh 3-5 g.
4. Beta-Alanine
Beta Alanine comes under the heading of non-essential amino acid which helps muscle from getting acidic.
By lowering the acidic level, chances of muscle fatigue will be subsiding.
It also promotes the hydrogen retention in muscles which are released during a heavy workout.
Direction to Use:
A dose of 2g of Beta-Alanine is taken three times a day.
5. Betaine
Betaine has actually been an amino acid derivative which is useful in athletic performance.
It speeds up the muscle recovery process along with power and stamina. In a study conducted it was revealed that Betaine helps a group of experts losing 6.4 pounds in 6 weeks and helped them gaining lean muscle mass.
The test was conducted along with a placebo administration, but the effect of placebo was none.
Direction to Use:
Betaine can be taken once or twice daily before a workout. For once daily use about 2.5 g and for dividing the number for two-time use. Some researchers have shown that Betaine helps in gaining fat-free mass which is required by the pro bodybuilders.
6. Pre-Workout Formulas
Those who do not prefer taking all the above ingredients separately can use a pre-blended formula available in a large quantity nowadays.
Some of the popular brands are N.O Xplode, C4, Pre-Workout Intensifier etc. BCCAs can also be added in a quantity of 5 g into the pre-workout formula to achieve muscle building process faster.
Direction to Use:
Pre-Workout formula contains some of the essential ingredients. Take 10-20 g of powder and mixed it with water. Consume it 20-30 minutes prior to exercise.
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Testosterone Maintenance
1. Tribulus Terrestris
The reason why Tribulus Terrestris is so much popular is because of its Testosterone enhancing capacity.
The herb contains a steroidal compound called as Saponins which helps in natural secretion of Testosterone.
It is 40 times more effective than any other testosterone supplement, in fact some of the testosterone boosting supplement adds Tribulus Terrestris extract into their formulation.
Direction to Use:
About 1000 mg of Tribulus Terrestris contains the high dose of saponin required to elevate Testosterone growth.
2. ZMA
ZMA is a combination of Zinc, Magnesium and Vitamin B6. It plays a role as a Testosterone Supporting agent and is involved in about 500 metabolic reactions in our body.
Besides increasing Testosterone, ZMA also increases the performance level and strength.
Direction to Use:
Comes in an oral form ZMA must be taken empty stomach before bed.
3. D-Aspartic Acid
D-Aspartic acid mainly targets the Leutenizing hormone secretion and thereby support the testosterone level.
GABA receptions and Dopamine are considered as hormones of exciting, D-Aspartic acid boost their level and also increase Nitric Oxide secretion into muscle.
Direction to Use:
Take 3g empty stomach once daily.
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Additional Tips
There are certain things you should keep in mind in order to accomplish your fitness goal.
- For the starters, it would be okay if you start with multivitamins or a dose of vitamin or zinc, which most of the people are lacking in their body. Without vitamins, your body tendency to make muscle mass will get weak because of the low level of Testosterone.
- Eating a low-fat diet can surely help in not getting any fats, but it also reduces the level of Testosterone in your body which should be your main concern.
- Get the most running protein shake and equipped your body with the muscle building blocks.
- Creatine would be the second choice for muscle builders. It is not that expensive and very much more effective.
- If you cannot find any desired effects by taking the ingredients alone, may be the Pre-workout formula will maximize your stamina and strength.
- BCCA’s is a good choice as a pre-workout supplement or it can also be taken during the workout. Also, whey protein helps in increasing your muscle size, which you can take 30-45 minutes before workout.
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