There are a variety of vitamins and supplements available to assist with building muscle and strength. The most popular muscle builders contain creatine, casein protein or whey protein, which will help supply quick energy to your muscles. In order to build muscle efficiently, pre-workout and post-workout supplements will likely be necessary in order to achieve optimal results.
Pre-workout
Creatine
Creatine is one of the most popular supplements for those wanting to build muscle and improve performance. Though creatine is a naturally occurring molecule, taken as a supplement it can improve muscle synthesis and strength, as well as energy during training, ultimately improving performance. Among fitness professionals, Creatine is one of the most effective supplements for muscle enhancement and development combined with resistance training (1).
Beta-Alanine
A non-essential amino acid that can be taken as a supplement to improve performance, recovery, and gains. Beta-Alanine helps to reduce fatigue by combatting lactic acid accumulation in the muscles. This helps to increase performance during high-intensity shorter duration exercises.
Beta-Alanine is most commonly included in workout blends and formulations. The recommended dose is 4-6 grams per day. Higher doses can result in side effects such as tingling of the skin.
Post-workout
Whey protein
Whey is a fast-digesting and well-absorbed protein which makes it an ideal option for those wanting to achieve muscle gains. Casein is the protein that makes up the majority of milk products however whey makes up about 20%. Whey protein is found in the watery part of milk and is usually well-tolerated however those sensitive to dairy may need to find an alternative.
Whey is a source of all essential amino acids and is particularly high in the BCAAs which can help to stimulate muscle growth and strength alongside resistance exercise. Whey has also been shown to potentially boost immune function and other beneficial health effects due to its rich nutrient content including lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins (2).
Whey protein exists in several forms: concentrate, isolate, and hydrolysate.
BCAAs
Branched Chain Amino Acids include isoleucine, leucine, and valine. These essential amino acids are found in high protein foods such as animal products. Supplementing with BCAAs can help improve the process of muscle synthesis by preventing tissue wasting during and after exercise. BCAAs paired with resistance training can induce maximal protein synthesis. They can be taken pre or post-workout for improving energy and performance as well as muscle building.
L-Glutamine
L-glutamine is the most abundant amino acid found in the blood. Glutamine is an important amino acid that can help to reduce muscle breakdown, increase muscle synthesis, and improve growth hormone production.
L-glutamine can also improve physical performance by reducing muscle soreness and decreasing recovery time after workouts (3).
It also supports immune cell activity and represents the main fuel source for the intestinal cells, meaning it is an important nutrient for digestive health and immune function.
L-glutamine is naturally occurring in foods such as eggs, beef, tofu, and milk however it will can become depleted in cases of stress such as injury or surgery.
By combining proper training with nutrition, sleep, and strategic supplementation, you can expect to see results quickly in the gym. Browse through Vitasave’s great selection and find the best option for you. You can learn more about enhancing your fitness goals by browsing through our blog.
