You can certainly add muscle simply by eating well and lifting weights. But to really maximize the growth potential, supplements are a requirement. There are many supplements to gain muscle mass, some of them very popular that can also help increase testosterone.
Types of supplements to gain muscle mass
Whey protein powder is one of the most popular, since whey tops the list of mass enhancement supplements because it is the most crucial for protein thrust synthesis. It has a milk protein that has a high level of branched chain amino acids, the serum is digested fast and reaches the muscles quickly to start building muscle. Whey also contains peptides that increase blood flow to the muscles. That is why it is always recommended to consume whey protein immediately after training.
To maximize its effects it is advised to take 20 grams of whey protein powder 30 minutes before exercising and take 40 grams in 60 minutes after training. You can also take 20-40 grams of whey immediately after waking up each morning. It is best to choose a whey powder containing whey protein hydrolysates this is a protein in smaller fragments that helps the digestion faster.
Another of the supplements to gain muscle is casein protein powder, is the other milk protein, casein, casein has always played a secondary role because of its very slow digestion rate, but this makes it ideal as a snack Before bed as it avoids catabolism while you sleep slowly and constantly emptying. Casein also makes you feel less complete, which is a great snack for those who want to increase muscle mass.
Casein stimulates the synthesis of muscle proteins much like whey. It has even suggested a whey and casein protein shake taken after workout boosts muscle growth better than any protein taken alone.
This supplement is taken as the next way; you must choose a casein protein that contains 20-40 gr micellar casein. Just before going to sleep. After workouts, add 10-20 grams of casein to whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.
Creatine is made up of three amino acids: arginine, glycine and methionine. Anecdotal reports and scientific studies find that people who take creatine increase 5 kilograms plus their body weight. Creatine works very well, for example increases the amount of fast energy in muscles. Creatine also draws more water into muscle cells, placing a stretch in the cell that increases long-term growth. More recently, creatine increases insulin levels as a growth factor in muscles, which is critical to stimulating growth.