In addition to using heavy weights, you need to make sure you're consuming the correct muscle-building meals because nutrition is a crucial component of effective muscle growth. Supplementation comes right after nutrition. Keep in mind that supplements are not a substitute for actual, high-quality food and cannot heal you on their own. As a result, they should never be your top priority.
Given the wide range of options and price points available today, it can be difficult to decide which supplements are ideal for your goals. The best course of action is to stay with those that have been proven effective and safe by science.
In an effort to further clarify the matter, we've developed three sets of meals and supplements that can speed up the process by which you achieve your muscle-building objectives by improving the effectiveness of your diet and exercise routines.
Three supplements combos for biggest gains:
#1. Oatmeal, whey protein, and glutamine
Whey protein has a powerful potential to support the formation of lean tissue mass by enhancing muscle protein synthesis and reducing the breakdown of muscle. It is a fast-digesting complete protein source that contains all 9 essential amino acids while delivering a low lactose content. For every pound of body weight, you should consume 0.64–0.9 grams (or 1.4–2.0 g/kg) of whey protein if you routinely engage in intense strength exercise.
Another effective method for reducing muscle loss and enhancing protein metabolism is supplementing with glutamine, the most prevalent amino acid in muscle. Bodybuilders are often advised to consume 2-3 doses of 10-15 grams of l-glutamine each day.
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Last but not least, take into account including oatmeal in your pre-exercise breakfast because it is a good source of slow-digesting carbohydrates that will fuel your muscles with glycogen and give you a consistent amount of energy throughout your workout.
#2. Creatine with the antioxidants C and E
You can further increase your gains by including creatine in your post-workout diet. A good rule of thumb is to consume 20 grams of creatine in five-gram servings for a week, then reduce the amount to 5 grams per day for maintenance. Alternatively, you can cycle your creatine intake by beginning with.16 grams per pound (.35g per kg) of body weight per day for the first week, lowering it to.7 grams per pound (.15g per kg) of bodyweight per week to 2-4, taking the fifth week off, and repeating the cycle.
Numerous studies have demonstrated that using creatine supplements can enhance athletic performance, generate better lean gains, and increase strength and peak power.
For best results, add 400 IU of natural vitamin E and 1-2 grams of vitamin C to your creatine drink (natural forms of vitamin E are more than two times more bioactive than synthetic ones).
Vitamin C supports protein metabolism, maintains testosterone levels by lowering cortisol production, and is a significant factor in the growth and repair of tissues throughout the body. Vitamin E is crucial for avoiding muscle atrophy and glycogen storage.
#3. HMB and meal-replacement items
Meal-replacement solutions offer a convenient powder form of a balanced amount of protein, carbohydrates, and other necessary nutrients, making them a flexible approach to meeting your daily macronutrient requirements for developing muscle.
Make sure the product you choose has at least 200 calories per serving, 3 to 5 grams of fiber, 10 to 15 grams of protein, and less than 5 grams of fat per serving. Mix in 1.5–2 grams of beta-hydroxy beta methylbutyrate (HMB) to increase the impact even more.
HMB, a metabolite of the amino acid leucine, improves lean body mass increases and strength when used in conjunction with resistance training, especially in beginning lifters. It does this by reducing protein breakdown and muscle loss.
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