The dictionary meaning of a muscle is: “a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body.” Scientifically, Muscles are largely powered by the fat oxidation and carbohydrates, but anaerobic reactions are also utilized specifically by fast twitch fibers. These reactions create adenosine triphosphate (ATP) molecules which are employed to power the movement of the myosin heads.
In short, Muscle is what produces strength and strength is proportional to mass so, Muscle is the actual body mass that is helpful unlike fat which, despite being a contributor to the body mass is very unhealthy.
The main work of the muscle is to exert force and create motion. They are mainly responsible for the maintenance of posture, motion, as well as movement of internal human organs, like heart contraction, movement of food through the digestive system etc. There are more than 600 muscles in the body, which is about 40 percent of the total weight of human beings.
One of the most important benefit of exercise is that it helps to gain muscle and strength. If you have a required amount of muscle, you can surely do your best during exercise and life in general.
There are three main points that must be met for maximizing muscle gain: consuming additional calories than you tend to burn, in taking more protein than you break down and an exercise program or a gym training that puts strain to your muscles and challenges it. It is definitely possible to meet all these requirements without taking supplements, but there are a certain number of supplements may help you meet your goals.
According to Wikipedia, “A dietary supplement is a manufactured product intended to supplement the diet when taken by mouth as a pill, capsule, tablet, or liquid. A supplement can provide nutrients either extracted from food sources or synthetic, individually or in combination, in order to increase the quantity of their consumption. The class of nutrient compounds includes vitamins, minerals, fibre, fatty acids and amino acids.”
Dietary supplements are mostly used by people involved in activities like bodybuilding, weightlifting, mixed martial arts, and athletics for giving out an increase in the body mass. The intention of a Dietary Supplement is to increase muscle, body weight, improve performance, and for some types of sports, to minimize or decrease the body fat so as to develop a better definition of muscles.
There are a huge number of supplements with the claims to boost muscles, but a truly masculine physique is built by training hard and takings the correct nutrition. Supplements are only a mere addition to all the hard work. Still, if your training is right and the food is balanced, there exist certain science-backed supplements that can without a doubt help you get your muscle a little faster, boost your workouts, and help you recover fast.
Though cb1 weight gainer is always the best weight pill that really works,Some of the Muscle Supplements are explained below:
- 2 A. Testosterone Booster
- 3 1. TestoFuel
- 4 2. Nugenix
- 5 3. TestoGen
- 6 Whey Protein
- 7 Creatine
- 8 Instructions for Intake
- 9 Safety and Side Effects
A. Testosterone Booster
Testosterone is the male sex hormone responsible for the development of male sexual characteristics. Hormones are defined as the chemical messengers that trigger changes in the body. Females also secrete testosterone in smaller amounts. It is a form of androgen secreted primarily by the testicles in cells called the Leydig cells in the male body. Testosterone is can regulate a number of functions alongside sperm production.
Without enough amounts of testosterone, men can become infertile. This is because testosterone helps in the development of mature sperm. In spite of being a male sex hormone, testosterone tends to give contributions to sex drive, bone density, and muscle strength in women also. But, an excessive amount of it in women can cause them to experience male pattern baldness and even infertility.
Despite having a good supplement, workout program or diet is if your testosterone levels are low, you won’t gain muscles. Hormones have a crucial role to play in the regulation of your body’s reaction to food, weight training and cardio.
Hence, you would want to make sure that your testosterone levels are sufficient. If your levels are really low, you can expect to get a fat gain, slow recovery rate and bad gym sessions.
It ’s very easy to find out if your testosterone levels are low, it can be tested with a quick blood test. But if your levels are at a normal level, you will still tend to get help from a testosterone booster. Just be aware to pick a product with quality having natural ingredients.
In fact, many of the supplements we describe on this list should define the ingredients of a quality product, if you select the right product you are getting those ingredients in only one product thus, saving you a lot of time and money.
Using a high-quality testosterone boosting product will make sure you get the best outcome and it will most definitely maximize your muscle gains.
These products are made for the dedicated lifters with the will to run the extra mile for achieving a masculine body.
We all know that training hard and proper diet is crucial in order to get the desired outcome. There are many supplements that will increase the natural testosterone production in the body which is actually great for building muscle. Some of them are explained below:
TestoFuel has had a few years on the market now and it has good feedback from the customers.
TestoFuel doesn’t have self-made ingredients, it uses research-backed ingredients for production, major advantages are:
- The growth of Muscles – Assists to get a good physique
- Strength – Improves the amount of weight that you can lift
- Body fat reduction – Helps in maintaining extra weight
- Improved mental state – Increases the level of alertness and motivation.
TestoFuel has a very strong base of customers and it has been there for a few years
It has high price plus you need to pay extra for shipping.
It can only be purchased from their website, however, there is a money-back policy.
There are a large amount of researched ingredients in this product, TestoFuel is one of the best product on the market right now for naturally raising testosterone levels.
The lowest point of this product is the pricing. Priced at $65 for a month supply + $7-12 for shipping, it’s about $20 more than you pay for some other products which give you free shipping. However, you do have the option to go for their package deals to save some money.
Nugenix has been gaining a lot of fame lately in North America for their informative commercials.
- It has a very high dosage of Vitamin B6 and B12.
- It helps optimal testosterone levels.
- Assists to increase libido.
The dose of Zinc is arguably low.
It Uses self-made blend which is definitely a big blunder.
It is really missing an absolutely important ingredient and the price is very much high ($69.99) considering that.
Nugenix will still assist you to get a healthy testosterone level.
This one might be the most famous of the lot. So many people have gone ape crazy for this product, so we closely looked at it.
TestoGen has apparently been the best testosterone booster for some time now, and only recently have they updated their formula in regards to the latest research which has elevated the product to a higher ground.
It consists no self-made blends, so you have the exact idea on your purchase, and it has the following advantages:
- Increases natural testosterone production
- Gains Muscles Fasts
- Reduces The Fat in the body
- Helps to gain a lot of Strength
- Helps to increase the energy level
Achievement of these goals is performed with their new updated superior 11 ingredient formula that includes almost all of the testosterone boosting ingredients, plus some more.
- Vitamin D3
- D-Aspartic Acid
- Nettle Leaf Extract
In addition to this, it also includes Vitamin K1, Magnesium, Vitamin B6 and Zinc in their formula.
There are also great package deals; They are 2 for 1 deal and 3 for 2 deal shipping is always free with every order while the supplies last.
It has a premium price. It might be the best testosterone booster in the world but that comes with a price. Still, the effectiveness is worth it. TestoGen is no exception to the saturated market of high prices. But you’re getting the top test booster available on the market right now and that is an affordable trade-off.
The purchase can only be done from their official website implying, you can’t walk into a drugstore or look it on Amazon. But, they do ship worldwide to every country in the world with no shipping charges.
Overall TestoGen is arguably the best testosterone booster for sale in 2018. It was made to increase natural testosterone secretion so that you are able to build more muscle, lose all fat and get more strong.
The product uses a very impressive ingredient formula to deliver these amazing results at a rapid pace.
The only real downside to this product is the price. It’s $54.95 for a month supply, but if you go for their 3 for 2 deal, it works out at only $35.99 USD which is great for shipping being always free and fast.
Milk consists two proteins; casein and whey. Whey protein is separated from the casein in milk or it may be formed as a by-product of cheese making. Whey protein is considered to be complete as it consists all 9 essential amino acids and is low in the content of lactose.
Supply of Whey protein can be taken hand to hand with a resistance exercise, this helps to improve the synthesis of muscle protein and it promotes the growth of lean tissue mass.
A paper of study in the International Journal of Sport Nutrition and Exercise Metabolism came to a conclusion that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” Plus, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”
Strength gain of massive proportions are largely related with whey isolate supplementation compared with the casein included proteins.
This was also shown in the next paper published in the International Journal of Sport Nutrition and Exercise Metabolism, which gave the conclusion that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program.”
Aiding weight loss: In one study it was revealed that those who were given whey “lost significant body fat content and displayed a greater amount of lean muscle compared people who were drinking the control beverage.”
Anti-cancer properties: Promising results were found for the use of whey protein concentrate in cancer treatment though more research is needed here.
Lowering cholesterol: A study found in The British Journal of Nutrition, experimented by giving whey supplements to 70 overweight people for 12 weeks with certain number of parameters, such as levels of lipid and insulin. They realized that “there was a significant subtraction in total cholesterol at week 12 in the whey group compared with the casein group.”
Asthma: Whey protein also improves the immunity system in people especially children with asthma. A study involving 11 children, published in the International Journal of Food Science and Nutrition, concluded that children with asthma who were given with 10-gram whey protein twice daily for 1 month had an improved response in case of their immunity.
Blood pressure and cardiovascular disease: A study done in the International Dairy Journal found that beverages that were given whey protein tend to reduce blood pressure in patients. Also, their risk of developing heart disease or stroke was also lower.
Reducing weight loss in people with HIV: A study published in the journal Clinical and Investigative Medicine concluded that whey protein might assist to reduce weight loss among HIV-positive patients.
- stomach pains
- reduced appetite
- a headache
High doses of whey protein consumed consistently may also result in acne. Looking at it from a nutritional point of view, whey protein is very unusual and does not have a natural equivalent of nutrition that can be obtained via usual diet.
And there is the common conception, people’s perception nutritionally refined foods such as these are generally not favourable. Although they might contain a lot of nutrients, the graph of nutrition is very much skewed towards the protein side of things.
The advantages provided by whey to athletes and to the people looking for general health continue to be proven crucial in studies. Whey Protein is a very efficient way to add muscles without compromising the fat with unnecessary intake of calories and it can even be used to get weight loss. We’ll continue to bring you the latest research on applications of whey protein in future articles.
Creatine is a chemical compound which is found naturally in muscle cells. It helps your muscles produce energy when you are lifting something heavy or performing an intense exercise.
Intaking creatine as a supplement is very natural among athletes and bodybuilders in order to gain good muscle, increase strength and improve the gym time.
In terms of chemistry, it shares many similarities with amino acids. The human body can secrete creatine out of the amino acids glycine and arginine.
There are various factors which affect the body’s store of creatines, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1.
According to science, 95% of the body’s creatine content is stored in the muscles, as phosphocreatine. Left 5% are kept in the brain, kidneys and liver. When you use creatine supplements, you increase your stores of phosphocreatine. This is a type of stored energy in the cells, as it helps your body secrete more of a high-energy molecule called ATP. ATP is often regarded as the body’s energy currency. When you have more ATP, your body can do better during exercises. Creatine also changes several cellular processes that lead to increased muscle mass, strength and recovery.
How Does Creatine Work?
There are many ways with which creatine improves health and athletic performance. During high-intensity workouts, its main role is to increase the phosphocreatine stores in your muscles. These increased stores are then used to produce more ATP, which is the key energy source for performing high-intensity tasks.
Creatine may also assist you to gain muscle in these ways:
- Boost workload: It increases the total work or volume of work in concurrent training sessions, which is a key factor in getting a muscle growth.
- Improved cell signaling: Creatine supply can add satellite cell signalling, where signals to the muscles help to repair and grow new muscle.
- Raise anabolic hormones: Research have shown that there is a large rise in hormones, such as IGF-1, after creation supply
- Increase cell hydration: Creation is infamous for increasing the water content within muscle cells. This results in a cell volumization effect that could help in muscle growth.
- Reduce protein breakdown: Supply of creation may also help increase total muscle mass by reducing muscle breakdown .
- Lower myostatin levels: Increased levels of the protein myostatin are famous for slowing or totally halting new muscle growth. Supplying creatine can reduce these levels and increase growth potential.
Creatine supplies also expand phosphocreatine stores in the brain. This may refine brain health and save it from neurological disease.
The most common type of creatine is known as creatine monohydrate.
Others types are also readily available. Some of which are said to be superior. But, there is no real evidence that the other forms work better .
Creatine monohydrate is a cheap form and is assisted by many studies. Until new research proves it wrong, this looks like the best option.
Instructions for Intake
People who use supplement begin with a loading period. This in turn leads to a rapid expansion in muscle stores.
In order to start with creatine you should take 20 grams per day for 5–7 days. This should be split into four 5-gram dosage throughout the day .
Creatine digestion can be slightly improved with a carb or protein-based meal because of the release of insulin.
After the loading phase, you can take 3–5 grams per day to maintain the elevated levels within the muscle. There is no real advantage to jugging creatine, you can go with the 3-5 gram dose for a long period.
If your selection is to skip the loading period, just intake 3–5 gm every day. This, however, might take three to four weeks to maximize the overall muscle storage.
As creatine is known to pull water into the muscle cell, we advise to take it with a glass of water and stay hydrated throughout the day.
Safety and Side Effects
Creatine is arguably the most researched supplement in the market. Studies and Experiments lasting up to four years have proven to show no negative effects.
The most comprehensive studies ever done on creatine took the measurement of 52 blood markers and found no effects in 21 months of creatine supplementation.
NO proof has been found that it harms the liver and kidneys in people who are healthy enough and take normal doses. But, we recommend doctors advise for people with pre-existing liver or kidney problems.
Some people often claim dehydration and cramps as a side effect, this although is hardly supported by research. Actually, experiments have proven that it can reduce cramps and dehydration during intense exercise in hot environments.
At the end of the day, creatine is definitely one of the cheapest, most effective and safest supplements you can find in the market
In conclusion, supplements can both help you build muscle, but only if you’re working hard.