There are two sides to this debate and your goals will determine if you deem supplements necessary for your muscle growth journey.
The short answer to this question is that supplements aren’t a prerequisite for muscle growth. The benefits of using a supplement for muscle gain nonetheless speeds up the process. Extensive research has been done on the matter and most conclude supplements assist with muscle gain.
There’s nothing wrong in going the natural way either. By following a healthy protein-rich diet and a stringent exercise regime you’ll also gain some muscle growth. But if you struggle to gain any muscle growth, irrespective of how much protein you consume, then a supplement might be a good option.
It ultimately depends on your personal goals and how fast you want to get there. Of course, there are risks attached to most aspects of life, right? It’s always wise to maintain a healthy balance and get as much information on the subject matter before you decide.
So let’s help you.
What Factors Contribute to Muscle Growth?
These are some of the factors that can increase muscle growth:
Diet
Most of the work to gain or lose weight happens in the kitchen and not at the gym. Maintaining a protein-rich diet aid in muscle gain, so stick to your eating plan.
Sleep
Resting your body and getting enough sleep is essential for muscle growth. Don’t compromise on your sleep because your muscle tissue needs repairing after you exercise.
Age
Even though you have little control over your age exercise routines do require extra planning the older you are to diminish the risk of injury.
Variation
Your body builds up muscle memory over time as a way of adapting. It’s important to mix up your exercise routine to keep your body perpetually surprised. It will also help take the pressure off the muscles you usually work hard in the gym so they can recover.
Regularity
You have to be consistent with your workouts. Going to the gym occasionally won’t cut it. Make a point of working out at least four days a week.
Set goals
Tracking your progress is important in your journey towards muscle growth. Set realistic goals and monitor your performance. This will allow you to evaluate your strength and muscle gain over time, pushing you to your personal best.
The Three Main Conditions for Muscle Growth
- The number of calories you consume must outweigh the amount you burn
- You should consume more protein than you would be able to break down
- Your exercise regime should challenge your muscles sufficiently
Six Different Types of Supplements that Helps Muscle Growth
Creatine
You already have a molecule called creatine in your body. It’s responsible for giving your muscles and body tissues much needed energy. When you top up your creatine levels with a supplement it can increase its level by more than 40%.
This becomes an instant propeller for muscle growth and can even contribute to muscle strength. Increased strength will enable you to accomplish more when you exercise which in turn can lead to more muscle mass.
Protein supplements
You must get ample protein to get muscle growth. Some people can get enough protein simply from eating protein foods while others battle to achieve this.
Protein supplements can become a consideration if you’re not getting enough protein in your diet. The most popular protein supplements used widely are soy or casein proteins. Studies have shown adding a protein supplement to your diet can lead to more muscle growth over time.
Beta-alanine
This supplement consists of amino acid which gives you longer endurance and higher performance when you exercise, because it fights fatigue. There have also been studies done to prove beta-alanine can lead to muscle gain if you couple it with exercises.
The key findings showed these supplements only yield positive results when used in conjunction with an exercise program. Muscle growth is also realized over time and can’t be rushed prematurely.
Branched chain amino acids (BCAAs)
This substance is made up of three different amino acids namely:
- Leucine
- Isoleucine
- Valine
These amino acids are found in most foods we consume every day such as dairy, poultry and meat. They are vitally important for your muscle growth. BCAAs have become popular supplement options because it can improve muscle growth.
Another benefit of BCAAs is it can reduce possible muscle loss which can be demotivating if the focus is to gain muscle. Retention of your existing muscle is as important as gaining more muscle.
Beta-hydroxy beta-methyl butyrate (HMB)
HMB is a natural molecule in your body that helps regulate the uptake of protein and leucine in your daily nutrition. Even though HMB is created naturally in your body, taking a supplement will increase your levels and assist in muscle growth.
As little as six grams of HMB daily will lead to overall body mass gain. Research has shown it’s most effective for people starting with an exercise program or increasing their workouts. It’s not as beneficial for experienced weight trainers because often muscle gain has reached its ceiling for these athletes.
Weight gainers
If you’re struggling to gain muscle then weight gainer supplements can help you pile on the calories and proteins required. These supplements are heavy on calories and can contain up to 1,000 calories per serving.
Even though weight gainers play a significant role in muscle gain, it’s not a substance that can perform miracles. Certain inputs are required from you, such as following an exercise program and keeping to a diet.
The success of your weight gain is entirely in your hands. Supplements are simply additions that help you along the way.
Conclusion
Irrespective of which side you fall in the debate on, whether supplements are necessary for muscle growth, we can all agree they do play a role to a certain degree. Even though it’s not a pre-requisite for muscle growth, it can help you reach your goals faster.
Let us know if you’re using supplements for muscle growth and how it helps you reach your goals.
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