Building muscle is not a complicated procedure. It's quite simple; break the muscles down with resistance training and recover with a good diet, active rest, and quality supplements.
The best supplements for building muscle can make a huge difference but choosing them is difficult in the sea of junk. If they seem scammy with grand promises, stay away. There's nothing magical in the market. Like anything else, nothing will replace diet and hard work. However, supplements can greatly change your appearance if you are taking the correct products along with consistent workouts and solid diet.
Don't spend a fortune
You do not need buy every supplement available. Keep them to a minimum. A good diet high in protein and vegetables combined with a few supplements will get you where you need to be. Let's start with the basics.
1) Whey Protein
Plenty of research has been done to prove whey as one of the highest quality sources of protein. It's fast digestion makes it a must for building and repairing muscle tissue. As long as you do not have an allergy to whey, this can't be recommended enough. Whey is one of the highest qualities of protein. Adding this to your diet will help speed recovery, which is the most important aspect of repairing and building muscle.
Research has shown creatine to have more benefits than just building muscle. It has an impact on cognitive abilities as well.
There is no doubt, creatine increases horse power. Your performance in the gym will go up big time. By adding more creatine phosphate to your muscle cells, you will be able to lift heavier weights for longer periods of time. The greater the performance in the gym, the bigger the gainz!
BCAAs fire a neurological pathway that speeds protein synthesis. This is the physiological process for repairing and growing muscle tissue.
It is important to know, BCAA's are not complete proteins. This means you will only benefit from this when you have a sufficient supply of complete proteins such as whey.
Optimize your diet to build muscle fast
With all the popular diets out their backed by pseudo experts, it's difficult to pick one. Diets are like ideology. People are as defensive of their diets as the are their political and religious beliefs. It's crazy. The truth is there is no one way to go about it. The nutritional habits that work for you are the ones most appropriately. If your energy and performance is high as well as you biomarkers, you doing fine. Don't fix something that isn't broke.
Here are some universal practices that work for any diet. I've had great success personally and for my clients.
- Meal prep. This is the greatest dietary habit there is. Do not use the excuse; I don't have time. Make it happen.
- Time restrict. The more I read into it and practice it, the more I believe in its many benefits. They include
- Improving the body's ability to burn fat
- Reduces the reliance on glucose (blood sugar) for energy
- Improves sustainable energy and limits your midday crashes
- High protein. Protein is the building block for muscle. Most people are not getting enough protein in their diet. Without an adequate supply, good luck building any muscle. This does not mean you need to go crazy. A 'high protein diet' is around 33% - 40% of your macronutrients. Or .5-1 gram per pound of body weight.
- Lots of water. The source of life, don't let yourself get dehydrated. Water has many essential functions for the body. It helps your body process the energy you are putting in your body. As a result, your metabolism runs higher, your protein does it's job better, and your brain functions better when you are hydrated. The recommended amount varies depending on your energy output. Usually 80-100oz will take care of you.
- Limit your sugar. This does not mean eliminate, just keep it to a minimum. It's also important to clarify by I am referring to table sugar, simple sugars, and highly processed foods. Keep it under 20 grams per day
Hope you found this helpful
Like anything else, if you want something, you are going to have to work for it. It is a simple process of overloading your muscles with progressive strength training, eating right, and taking quality supplements to enhance performance and recovery.
If you want help making unbelievable changes with your body, check out one of my professional training programs.