Three main criteria which must be met for maximal muscle gains are eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles .No doubt, you can add muscle simply by eating right and lifting weights, but for greater performance, greater fat loss, and explosive growth you need something else too..and yes you guess it right supplement is the answer.
What are bodybuilding supplements?
Bodybuilding supplements are any dietary supplement that may help build muscle mass, increase strength, or reduce recovery time.
Greater performance, greater fat loss, and explosive growth While it’s possible to meet the above mentioned things without taking dietary supplements but certain supplements may help you meet your goals.
The supplements listed below may help you gain more muscle with your exercise program.
1-WHEY PROTEIN
Consuming enough protein is a must for gaining muscle And to gain muscle, you need to consume more protein than your body breaks down through natural processes or on a roughly basis 1.8 -2.2 gram per kg of body weight.
Research shows that adding extra protein via supplements causes slightly more muscle gain While protein obtained from food sources can provide more sustained protein levels ,whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.
2- CREATINE
Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps to make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle
NOTE-If you do take creatine, drink enough water to prevent dehydration.
3- CAFFEINE
Studies have shown that caffeine can benefit endurance performance, high-intensity exercise and power sports. However, it seems to benefit trained athletes the most. The recommended dose varies by body weight, but is typically about 200–400 mg, taken 30–60 minutes before a workout
4-zinc magnesium and calcium
Zinc is an important mineral that functions as an antioxidant. While, Calcium and magnesium are important for bone health, and magnesium also initiates a support for normal muscle and nerve function.
Taking above supplementation with proper sleep and adequate nutrition paired with well structured workout routine can help to maximize the muscle gain and strength.
VERDICT
Although Supplements alone can’t provide you with maximal muscle gains if your nutrition and exercise programs aren’t upto the mark.
As to gain muscles, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements .
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