When it comes to gaining muscle mass, many people dedicate themselves to intense training and healthy eating, seeking to maximize their results. However, for those who want to speed up the process and make even more significant gains, supplementation can be a valuable resource.
In this article, we'll explore the best muscle building supplements and how to use them effectively. These powerful tools, when combined with a proper training program and a balanced diet, can boost muscle growth and enhance the desired results.
The Importance of a Holistic Approach to Muscle Mass Gain
Before we dive into the details of supplements, it's important to highlight the importance of a holistic approach to gaining muscle mass. The combination of adequate physical training, a balanced diet and rest is the basis for achieving long-lasting and healthy results.
Supplements, in turn, should not be seen as miracle solutions, but as powerful allies in this process. They can offer essential nutrients, aid muscle recovery, stimulate growth and even optimize physical performance. However, it is critical to understand that supplementation should be complementary to a solid exercise routine and a balanced diet.
What do the studies say?
When analyzing the available scientific evidence on supplementation for muscle mass gain, we can observe consistent results that demonstrate the benefits of these supplements. We will analyze four studies that show the effectiveness of supplementation and two studies that show contradictory results.
A study published in Journal of the International Society of Sports Nutrition¹ investigated the effects of protein supplementation on muscle damage, pain, recovery of muscle function and physical performance. The results indicated that protein supplementation contributed to the reduction of muscle damage, decreased post-training muscle soreness and accelerated recovery of muscle function. In addition, there were significant improvements in physical performance, such as increased muscle strength and endurance.
Another research, published in Journal of Strength and Conditioning Research², performed a systematic review and meta-analysis on the effects of creatine supplementation on muscle strength and hypertrophy. Results indicated that creatine supplementation was effective in improving muscle strength, especially in high-intensity, short-duration exercise. Furthermore, creatine has also been shown to increase muscle hypertrophy compared to the control group.
These studies provide consistent evidence that protein and creatine supplementation can play a significant role in muscle mass gain. However, it is important to note that each individual is unique and may respond differently to supplementation. It is recommended to consult a health professional or nutritionist before starting any supplementation program.
On the other hand, it is worth mentioning that there are studies³ with contradictory results regarding the effectiveness of certain supplements for gaining muscle mass. These studies highlight that the effects may vary depending on individual factors and the type of training performed. It is critical to consider the limitations and lack of consensus in these studies to gain a more comprehensive view of supplementation.
What are the main supplements consumed to gain muscle mass?
1.Protein supplements
Starting with the basis of supplementation for muscle mass gain, it is one of the most popular and widely used supplements in the fitness world. Obtained from plant or animal sources, protein supplements are a high-quality source of protein that is quickly absorbed and rich in essential amino acids.
The main advantage is its ability to stimulate protein synthesis and accelerate post-workout muscle recovery. With this, it becomes a powerful ally in building and repairing muscle tissue, promoting muscle growth more efficiently.
2. Creatine: The Strength Booster
Another supplement widely recognized for its effectiveness in gaining muscle mass is Creatine. It is a substance naturally produced by our body and can also be obtained through food, especially in red meat and fish.
Creatine acts as a strength booster, increasing energy availability in muscle cells. With this, it is possible to train with greater intensity and generate a greater overload on the muscles, stimulating muscle growth. In addition, Creatine also promotes water retention in muscle cells, which contributes to increased muscle volume.
3. BCAA: Essential Amino Acids
BCAAs (Branch Chain Amino Acids) are branched chain amino acids, composed of leucine, isoleucine and valine. These amino acids are considered essential, as our body is unable to produce them, and it is necessary to obtain them through food or supplementation.
BCAAs play a key role in the muscle recovery process and protein synthesis. They act as building blocks for muscles, promoting growth and repair of muscle tissue damaged during training. In addition, BCAAs can also help reduce muscle fatigue, allowing for more intense and prolonged workouts.
4. Omega-3: The Anti-Inflammatory Fuel
Although it is often overlooked when it comes to muscle mass gain, Omega-3 is a supplement that can bring significant benefits to physical activity practitioners. It is an essential fatty acid that performs several functions in the body. Omega-3s have anti-inflammatory properties, which can help reduce inflammation in your muscles after intense workouts. This contributes to a faster and more efficient recovery, allowing for an increase in the frequency and intensity of training.
In addition, Omega-3 also plays an important role in cardiovascular health, helping to keep cholesterol and triglyceride levels in check. Good cardiovascular health is essential to ensure good physical performance during training and to promote the overall health of the body.
5. Glutamine: The Muscle Rebuilder
Glutamine is a non-essential amino acid that plays a crucial role in muscle recovery. During intense workouts, glutamine levels in the body can significantly decrease, which can lead to muscle fatigue and compromise recovery capacity.
By supplementing with Glutamine, it is possible to increase the levels of this amino acid in the body, which helps repair and grow muscles. In addition, Glutamine also assists in maintaining the immune system, preventing the weakening of the body due to intense physical stress.
6. ZMA: Or Hormone Stimulator
ZMA is a supplement composed of zinc, magnesium and vitamin B6. These nutrients play a key role in hormone regulation and the body's energy metabolism. The combination of these elements in ZMA can increase testosterone and growth hormone levels, which contributes to muscle mass gain.
In addition, ZMA can also improve sleep quality, which is essential for muscle recovery and protein synthesis. Adequate sleep allows the body to repair and regenerate itself, resulting in better muscle gains.
Attention!!
By adopting a holistic approach, combining adequate physical training, a balanced diet and correct supplementation, it is possible to enhance the results in the search for muscle mass gain. The supplements mentioned in this article, such as protein supplements, Creatine, BCAAs, Omega-3, Glutamine and ZMA, play important roles in this process.
Remembering that the use of supplements should be done with the guidance of a health professional, such as a doctor or nutritionist. Each person has individual needs and goals, and a qualified professional will be able to indicate the best way to use supplements according to the specific characteristics and conditions of each one.
So be committed to your workouts, follow a balanced diet, and consider proper supplementation to reach your muscle mass gain goals. Speaking of a balanced diet… Foodz PRO is for that!!
Foodz Pro vs Muscle Gaining Supplements
There are options that can provide all the essential nutrients for proper nutrition, such as Foodz PRO. Although it is not a conventional supplement, Foodz PRO is an alternative that can be used both pre- and post-workout, providing complete nutrition.
Foodz PRO is a balanced food rich in essential micro and macronutrients for our body. It is composed of natural and healthy ingredients such as proteins, complex carbohydrates, fiber, vitamins and minerals. This combination provides the energy needed for training, as well as promoting muscle recovery after exercise.
By choosing Foodz PRO as a source of pre workout nutrition, you guarantee an adequate supply of energy to face the demands of the exercise, because it has 40g of proteins and a very low carbohydrate value. In the post-workout period, Foodz PRO contributes to replacing nutrients lost during physical activity, helping muscle recovery and protein synthesis.
In addition, Foodz PRO can be an excellent option for those looking for a balanced diet at any time of the day. Its complete nutritional composition allows it to meet the daily needs of nutrients, promoting health and well-being.
References
- https://pubmed.ncbi.nlm.nih.gov/24435468/
- https://pubmed.ncbi.nlm.nih.gov/34836013/
- https://academic.oup.com/jn/article/136/2/529S/4664393
