With a variety of sports supplements available in the market, many people wonder what the best supplement for gaining lean mass and building muscle is. In this article, we aim to introduce you to two effective supplements for muscle building and lean mass, detailing their benefits and proper usage. Stay with us until the end of this article.
Getting to Know the Best Supplements for Lean Mass and Muscle Building + How to Use Them
Supplements like whey protein and creatine are popular among bodybuilders, used for various objectives including increasing lean mass and muscle building, each with different benefits in bodybuilding. Always consult with nutrition specialists and professional trainers when taking sports supplements.
1. Creatine
One of the best supplements for gaining lean mass and building muscleCreatine supplementis available in various forms and creatine monohydrate is an ideal option for increasing lean muscle mass.
The creatine supplement not only increases muscle mass but also enhances the strength and power of the athlete, allowing bodybuilders to perform strength training effectively for better muscle growth.
Creatine is made from three amino acids: L-arginine, L-methionine, and glycine. Its role in the body is to supply the energy required by muscle cells and tissues for intense activities. Creatine is found in various foods such as fish, red meat, cow and sheep milk, but athletes can use creatine supplements to maximize muscle mass.
Benefits of Creatine
- Increased Lean Mass
- Enhanced Strength and Power
- Improved Athletic Performance
- Better Recovery
- Reduced Sports Injuries
- Decreased Muscle Breakdown
How to Use Creatine
The creatine loading phase lasts for 5 to 7 days with a daily dose of 20 to 25 grams, followed by a maintenance dose of 3 to 5 grams per day. For low-dose usage, the consumption period is 3 weeks with just 5 grams daily. Creatine can be taken before workouts, after workouts, or both before and after workouts.
2. Whey Protein
Among the popular supplements for athletesis whey proteinwhich contains all the essential amino acids and is considered a good source of protein from milk. Whey protein can be used during cutting and drying phases to ensure the body receives enough protein and to prevent muscle loss.
Whey protein comes in various forms, with whey protein concentrate being ideal for bulking and leaning out due to its adequate protein along with some carbohydrates and fats. Whey protein isolate is a good choice for cutting and muscle building because of its lower carbohydrate content and higher protein percentage.
Benefits of Whey Protein
- Prevention of Muscle Breakdown
- Provision of Protein to the Body
- Fat Burning
- Faster Recovery
- Increased Lean Mass
How to Use Whey Protein
The amount of whey protein needed depends on activity level, age, body condition, etc., but typically 1 to 2 scoops of whey protein are used daily. The best times to take whey protein for lean mass and muscle building are 3 hours before workouts, during snacks, or alongside main meals, and also after workouts.
Other Supplements for Lean Mass and Muscle Building
Other effective supplements that you can use to achieve lean mass and muscle building include the following:
- Beta-Alanine
- L-Arginine
- Glutamine Supplement
- CLA Supplement
- BCAA Supplement
- Multivitamin Tablets
Summary
Having a lean and well-defined muscular body is the biggest dream of every athlete. The term “lean mass” refers to a muscular and toned physique with minimal body fat, highlighting well-defined muscles. There are various bodybuilding supplements that athletes can utilize to achieve lean mass and muscle growth. Among these, whey protein and creatine are highlighted in this article, where we provide complete explanations on the benefits of each supplement and how to use them. Remember to always consult a specialist and professional trainer before using any supplement, and combine this with suitable exercise routines and a healthy diet.
Source:healthline
