The common conception is that supplements are for the weak or for the people who wish to gain muscles and build their bodies. This is partially true because supplements are needed by people who don’t get enough nutrients from their daily intake of food, or are into an exercise regimen and looking to add on supplementation to their diet for maximum muscle gain.
Supplements basically refer to nutrition components which are missing in your food. They come in the form of capsules, tablets and powders for easy and convenient consumption and are not at all a drug or a medicine against common belief of the people.
So consuming supplements is to strengthen your body as naturally as through foods, there is no harm in it if you know the right supplementation suggested by a certified nutritionist or sports nutritionist depending upon your body needs which is primarily based on your amount and type of activity level.
However there are many which can be recommended; there are two basic supplements which are most commonly used for enhancing muscle growth in the body – Protein and Creatine
It is important to know how they contribute towards your fitness goal and muscle mass up. This article will help you understand their role inside our body.
1. Creatine
Creatine is a molecule that is produced naturally in your body. It provides energy for your muscles and other tissues. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels. This effects your muscle cells and exercise performance, inducing muscle gain.
Research shows that creatine improves muscle strength. If you are trying to gain muscle, this is very beneficial news for you. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time.
Creatine is also known to increase water content in your muscle cells which may cause muscle cells to swell slightly and produce signals for muscle growth. It is also known to decrease the breakdown of protein in your body.
2. Protein
Protein is the important component of cells in the body. Known as the building block of the body, protein help in cell repair and growth. Your body uses protein to build and repair tissues.
They also make enzyme hormones and other body chemicals. Along with carbohydrate and fat, protein is the macronutrient. The body needs large amount of it function in a healthy way. But unlike fat and carbohydrate, the body doesn’t store protein, it uses it in the building work instead! Since there is no reservoir, you have the protein intake has to be regular in the body for staying healthy.
By this time, it is evident how protein helps in muscle growth and is undeniably a power source for beefing up muscle on your body with right workout routine and nutrition through your diet.
Many people wonder how much protein they must take. An active person trying to gain muscle can take 1.2 to 2.0 gms of protein per kg of his/her body weight.
Now when you know the importance of both the basic supplements needed for bodybuilding goals, you must conclude that Supplements can’t provide you with maximal gains if your nutrition and exercise programs are lacking.
You need to eat enough calories and protein as well as exercise, ideally with weights, to gain muscle. Once your nutrition and workout is in place, you may add on protein and creatine as supplements. Since creatine helps in decreasing protein breakdown, the left out protein works on your muscle growth with your exercise and diet schedule.
Creatine and protein hence are the most effective choices for muscle gain. But one has to keep in mind that if you are already deriving enough of these from your diet, it is unnecessary exercise to add supplements.
References
https://www.ncbi.nlm.nih.gov/pubmed/11445755
https://www.ncbi.nlm.nih.gov/pubmed/18156666
https://www.ncbi.nlm.nih.gov/pubmed/15673098
https://www.ncbi.nlm.nih.gov/pubmed/20847704
https://www.ncbi.nlm.nih.gov/pubmed/7550257
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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