Muscle Building Supplements Guide For Serious Gym Goers

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Muscle Building Supplements Guide For Serious Gym Goers

Choosing the right muscle building supplements to transform those toothpick arms. Into brawny, sleeve ripping war machines can be a minefield of confusion.

This guide to the best muscle building supplements lays out the best 5 supplements you should be taking if gaining muscle is your goal.

A body transformation of a muscly man

There are people who are serious about fitness and getting the best body. And have absolutely no issues gaining muscle and packing on the brawn.

These are the guys who tell you to “go all-natural”, who tell you that there’s absolutely no need to use extra supplements to support muscle-building, who tell you that real men don’t use powder formulas.

While they might not need additional support and can easily rely on their perfect masculine genes, those of us who have a harder time gaining muscle should not feel embarrassed or emasculated by any means.

It’s very true that by doing the right kinds of exercises and keeping a strict, healthy diet, you can eventually achieve that dream body and look into the mirror proudly.

In certain cases, however, this route may take far too long or may not work as effectively because your body is depleted from certain minerals.

You can lift weights and do leg presses for days and weeks and months on end but if your body’s natural functions require further assistance to get bigger, the only thing you can do is find ways to hack your genes.

Luckily, there are natural and legal supplements you can take to support muscle growth.

We are here today to present 5 of the best muscle building supplements.

All of the listed supplements are natural and when taken at the right dosage should not cause adverse side effects.

Once you’ve learned everything that you need to know about these supplements, take action and discipline yourself.

Muscle Building Supplement Number 1 – VITAMIN D3

You should certainly keep using your regular multi-vitamin if you’ve already got one but we’d like to emphasize the importance of Vitamin D3 for both muscle building and muscle health.

Man holding his shoulder injured in the gym

Despite what the name suggests, Vitamin D3 is actually a pro-hormone, meaning it functions like a hormone in the human body.

Vitamin D3 is responsible for many different bodily functions but the compound is absolutely essential to maintain:

  1. Bone health
  2. Immune system strength
  3. Muscle function
  4. Energy

Since we get Vitamin D3 naturally from the sun, those who live in countries where rain and snow are the primary weather conditions are often more susceptible to Vitamin D3 deficiency.

And what happens to men when they don’t have enough Vitamin D3?

In the short term, they may experience fatigue, low sex drive and excess fat.

In the long term, a deficiency in Vitamin D3 can lead to mental deterioration and various types of cancer.

How does Vitamin D3 supplementation help with muscle building? 

• It supports stronger, less fatty muscle tissue. A study published in the Journal of Clinical Endocrinology & Metabolism showed the correlation between Vitamin D3 deficiency and what researchers refer to as “fat infiltration in muscles.” [1] An increase in fat infiltration basically means your muscles have a higher percentage of fat tissues.

This leads to lowered strength, endurance and durability. It was concluded from the study that those with lowered levels of Vitamin D3 had increased muscle fat.

The take-home from this is: if you’re looking to get strong, defined, sharp muscles then take Vitamin D3.

• It’s associated with testosterone production. Men who supplement with Vitamin D3 and thus have sufficient amounts of it have healthier levels of testosterone, reported a 2011 study in the Journal of Hormone and Metabolic Research. [2]

Vitamin D3 has been hypothesized to impact the Leydig cells in male testes, leading to higher testosterone production.

Increased testosterone means more energy to stay active, more muscle strength to workout, increased muscle growth and the bonus: greater libido.

Suggested dose: It is recommended to use 500-1,000 IU of Vitamin D3 daily.

Supplement Number 2 – WHEY PROTEIN

Whey supplement

If you’re serious about packing on muscle, it goes without saying that you ought to get yourself a tub of Whey Protein.

Whey Protein has been the Top-Choice muscle-building supplement for years.

By using Whey Protein, you are essentially placing your body’s natural metabolism into high gear, allowing it to shred excess fat and build muscle much more effectively than it usually would.

As a dedicated gym-goer, you should know that growing bigger and stronger muscles depends largely on your body’s ability to synthesize and break down amino acids (which make up proteins).

Post-exercise, your body starts breaking down these amino acids very quickly, which is why you need to re-fuel this supply.

Here’s a shocker – Whey Protein is considered one of the best sources of protein available because our body is able to digest and absorb it much easier than say milk or egg whites, which are supposedly more “natural” to include in our diet.

By supplying your body with more amino acids, Whey Protein increases muscle growth. Is there research behind this? Absolutely. In the Journal of Nutrition and Metabolism, a 2008 study was published reporting Whey Protein’s ability to support lean muscle gain as well as fat loss. [3]

Since Whey Protein’s mechanisms of action primarily affect muscle gain, it is best to take the supplement right after a workout.

Suggested dose: Consume 1.5-2.2 g for every kg of your body weight if you wish to lose fat and gain lean muscle.

Muscle Building Supplement Number 3 – BRANCH CHAIN AMINO ACIDS – (BCAAs)

So in an attempt to see greater muscle growth at a faster rate, you’ve been pushing your limits at the gym.

We’ve all been there. You’re in the heat of the moment and you convince yourself to do 10 more reps – “No pain, No Gain! right?”

The Rock lifting weights

But sometimes, going beyond what your muscles and body can handle only ends with bad news.

To support muscle repair and reduce muscle soreness without halting muscle growth, you’re going to want to try a good quality BCAA (Branched-Chain Amino Acids) supplement.

Research has shown that supplementing with BCAAs helps men:

  1. Recover faster
  2. Be able to maintain performance
  3. Muscle growth despite years of continuous resistance training.

If you’re determined to go hard at the gym every single day in preparation for a special event, we highly suggest for you to use BCAAs during your workout – to prevent excessive muscle tearing and soreness. Otherwise, it’s fine to supplement with BCAAs right after you finish training.

Suggested dose: Use 5g of BCAAs 2 times a day, but you may go up to 4 times depending on body weight and personal goals. You can BCAAs before, during or after a workout.

Supplement Number 4 – L-ARGININE

The famous L-Arginine can be used to help you achieve pretty much any kind of gym-related goal.

A man in gym lifting a dumbel

Whether you’re looking to:

  1. Gain more muscle strength
  2. Get higher motivation to push through the hardest workouts
  3. Or enhance the golden topic of today’s article

Muscle building, L-Arginine will do you good.

What is L-Arginine exactly and how does it work? L-Arginine is an amino acid that we get by eating protein-packed foods like nuts, chicken, turkey, and even soy.

L-Arginine works by enhancing NO (Nitric Oxide) production, which leads to increased blood stimulation to the muscles. Thus providing them with more oxygen to function. This explains why L-Arginine is so well known in the bodybuilding community – it directly impacts muscle strength, stamina and endurance.

L-Arginine may even support energy levels and help prevent muscle soreness.

Based off a 2008 study issued on the Current Opinion in Clinical Nutrition and Metabolic Care Journal. L-Arginine enhances the release of growth hormones (GH) when supplementation is accompanied by exercise. [4]

Increased GH leads to greater muscle growth, muscle repair and muscle endurance because it supports the synthesis of amino acids (proteins).

When we consume L-Arginine on an empty stomach, our body uses it to create a kind of protective barrier on our muscles so that you can feel great and keep going despite how intense those bicep curls were.

For this reason, it is best to use L-Arginine before your workout. However, some prefer taking it  in the evening because most of our natural GH release takes place during sleep.

Suggested dose: 3-5g of L-Arginine is best if you’re eager to see muscle buildup fast. It is also recommended to take it on an empty stomach prior to your workout.

 

Muscle Building Supplement Number 5 – D-ASPARTIC ACID T-BOOSTER

D-Aspartic Acid – an ingredient very worthy of respect considering the amount of phony testosterone boosters available in the market.

D-Aspartic Acid has scientifically been shown to increase levels of free testosterone in resistance-trained men, resulting in greater muscle growth, intensified sex drive and a surge of energy.

A toples man measuring his Biceps

Once D-Aspartic Acid has been digested, an increase in gonadotrophin hormone levels takes place.

The pituitary gland then releases LH (luteinizing hormone), which encourages the testes to manufacture more testosterone.

If you’re 30 or older then D-Aspartic should immediately be your top choice amongst all the other above-mentioned supplements.

If you’re younger, however, you can still enjoy the same muscle-building, energy-enhancing benefits by using D-Aspartic Acid.

Suggested dose: There’s no fixed dosage because it depends on the amount your body needs to process the supplement well. However, most people use somewhere between 3-5g of D-Aspartic Acid per day at the start of supplementation. To prevent your body from becoming resistant to this supplement,  use it continuously for 15 days and then take a break for 15 days.

 

These 5 supplements, combined will bring all the things you need to gain bigger, stronger, and brawnier muscles.

  1. D-Aspartic Acid to boost your testosterone
  2. Arginine to pump muscle strength
  3. BCAA to help with muscle repair after those rigorous workouts
  4. Whey to increase muscle build-up
  5. Vitamin D3 to maintain muscle health.

Sources:
1 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2853984/
2 http://www.ncbi.nlm.nih.gov/pubmed/21154195
3 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
4 http://www.ncbi.nlm.nih.gov/pubmed/18090659

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