As fitness enthusiasts and gym-goers, we’re always looking for ways to gain muscle fast. With the vast array of dietary supplements on the market, it can be difficult to tell which ones actually work to improve muscle hypertrophy and which ones don’t. To simplify things, here is a rundown of the most effective dietary supplements to increase muscle growth.
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Creatine
Creatine is one of the most popular dietary supplements for improving muscle hypertrophy. It is an amino acid that helps to supply energy to muscle cells. Studies have shown that taking creatine can contribute to increased water retention and muscle size.Creatine is a safe and effective supplement to take, with minimal side effects.
Protein Supplements
If you want to build muscle, you need to get an adequate amount of protein. Protein supplements in the form of protein shakes, bars, or powders can help you get the protein you need to increase muscle mass. Protein supplements are generally quite safe to take, but be sure to check the ingredients list to make sure there are no potentially harmful additives.
BCAA’s
Branch Chain Amino Acids (BCAA’s) are essential amino acids that are important for muscle growth and recovery. BCAA’s can increase uptake of amino acids into the muscle cells, which leads to increased muscle synthesis. Studies have also shown that BCAA’s can help reduce muscle breakdown and minimize exercise-induced fatigue.
Beta-Alanine
Beta-alanine is an amino acid that is important for protein synthesis. Studies have found that taking beta-alanine can increase muscular endurance, improve recovery time, and facilitate greater increases in muscle mass.
Health Benefits of Supplements for Muscle Hypertrophy
Not only do supplements help increase muscle growth, but they also can provide many other health benefits. Creatine, for example, can improve cognitive function and help to protect against neurodegenerative diseases. Protein supplements can help reduce hunger and cravings, leading to easier fat loss. BCAA’s can reduce body fat, increase lean muscle mass, and boost energy levels. Beta-alanine can increase metabolism and improve blood sugar levels.
The right supplements can help to boost muscle hypertrophy, while simultaneously providing other health benefits. Be sure to talk to your doctor before taking any supplements to make sure they are right for you.
