Veggie Blog

Supplements for building muscle

If you looked through your local health food store for supplements that build muscle, you would probably be amazed at how many products there are to choose from. With so many supplements available, it can be a little tricky to decide which ones will help you with your goals. There are a lot of supplements out there, although some may not be ideal for your goals.

The first thing to keep in mind is that you do not always need supplements to build muscle. Training and a good diet do most of the work, but supplements can help you speed up the process. They can support muscle growth and the recovery of your muscles, provided you work out. Among the many products available, the most popular are protein, creatine and multivitamins.

Protein

Protein is a popular supplement among bodybuilders and people who exercise. It contains amino acids, which help you build muscle. Most people who train regularly need about 1.4 to 2 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 gram per pound), counting food and supplements together. Much more than that is not needed. You can get protein in pill form, as a powder or in bars. Whey protein is popular because it is absorbed quickly and contains all the essential amino acids. Soy, pea and egg protein are alternatives, and plant proteins are the choice if you avoid dairy.

Creatine

Creatine is one of the most studied supplements. It can help you perform better in high-intensity training and recover faster, and it allows you to do more repetitions with more weight. A typical dose is 3 to 5 grams of creatine monohydrate a day. Some people start with a week of higher doses (a loading period), but this is optional, and you do not need to cycle it on and off. To get the most from creatine, follow the instructions the manufacturer has provided on the label, drink enough water, and talk to your doctor first if you have kidney problems.

Multivitamins

Multivitamins are one of the most common vitamin supplements, useful for people who are not getting enough minerals and vitamins in their normal diet. Even with the best of intentions, a busy or hectic schedule can make it very hard to eat a healthy meal. A multivitamin can help to fill the gaps in your vitamins and minerals. Protein bars and shakes are handy when you cannot eat a proper meal, but they should not replace real food.

Building muscle is something many of us want to do. It requires a combination of exercise and dedication on your part, and supplements can be a useful addition. How fast you notice muscle growth depends mainly on your training, your food and your sleep.

There are a number of brands and manufacturers to choose from, including Weider and MuscleTech. You can buy these supplements locally or online, which gives you plenty of choice and good deals. Supplements are not tightly regulated, so look for products that have been tested by an independent organization. If you exercise and are looking to add more muscle mass, supplements can help, but check with your doctor if you have a health condition or take medication.