9 Best Supplements Help You to Bulk Up FASTER
Taking effective Supplements Help You to Bulk Up will boost your energy levels, increase your strength, and provide the nutrients that your muscles need to recover and grow faster.
Even though supplements should just be treated as the cherry on top of an already effective dive and training plan, that cherry on top does matter, and it can have a big impact.
A look at just one Supplements Help You to Bulk Up, Creatine monohydrate, which studies have shown can provide a 15% boost in performance markers like maximum power, strength, and muscle contractions.
15% may not sound like a whole lot, but it is a lot because just this one supplement can help you push yourself to lift a heavier weight or squeeze out an extra rep or two. And that’s what you need to build more muscle.
So the first tip, if you want to bulk up faster, is to consider taking Creatine. The fact that Creatine can help significantly improve lifting performance is backed by over 20 studies that found an average increase of 14% in overall weightlifting performance and up to a whopping 45% boost on an exercise like benchpress.
- Not only does Creatine help you build more muscle by getting stronger, but it also increases cellular hydration, or in other words, it increases water retention within your muscles.
- That obviously will make your muscles appear fuller and bigger, but it’s also another way that Creatine can help stimulate muscle growth because water retention increases the pressure placed against the cell membranes and cytoskeletons within your muscle cells.
- Your muscle cells perceive that as a threat to their integrity, which can increase anabolic signaling, leading to a more favorable protein turnover rate, and ultimately stimulating more muscle growth.
- That’s probably one of the reasons why we see studies like this one, where after just six weeks of strength training, men that supplemented with Creatine gained, on average, four and a half extra pounds of muscle than the men that received the placebo instead.
- Now, even though you do naturally take in Creatine from sources like chicken, seafood, and red meat, to get the maximum benefits for muscle growth, supplementation is generally required.
So simply taking 5 grams of Creatine monohydrate per day will have your muscles fully saturated with Creatine within three to four weeks, according to the evidence.
One last thing is to make sure you have this after your workout. A lot of people take Creatine before their workout, but most likely you’re better off taking it after your workout because that’s what research shows us that it’s most likely more effective afterward.
2- Mass gainers
Let’s talk about mass gainers because even though they’re popular for bulking, I recommend you just make your protein shake after your workout.
A mask gainer is very appealing because it sounds like some special formula that’s specifically designed to boost muscle growth.
Most Mascanners use cheaper protein sources and are essentially mixed with a lot of sugar. You’re better off spending your money on a higher-quality protein powder.
If you do need those additional calories, you can add things like whole milk, peanut butter, a banana, and even blend in additional carbs like oats.
For example- A 2018 study published in the Journal of Strength and Conditioning Research found evidence that consuming protein shortly after a workout can help improve strength and muscle growth, even if you’re already consuming enough protein throughout the rest of the day.
- That is because taking protein powder postworkout spikes your insulin and quickly delivers amino acids to your muscles.
- Those amino acids provide the building blocks to regain and maintain a positive protein turnover rate within your muscles.
- The protein turnover rate refers to the balance between muscle protein synthesis and muscle protein breakdown.
We want a greater amount of synthesis and breakdown to build muscle, or in other words, we want a positive protein turnover rate.
After a workout, our muscles have gone through the exact opposite they’ve gone through muscle protein breakdown.
So if you can’t eat a high-protein meal soon after your workout, having a protein shake is a must. If your goal is to bulk up.
Whey protein is the go-to for most people after a workout because it doesn’t clump up. It’s relatively easy on your stomach, and it tastes pretty good.
That leads me to the next tip, which isn’t required but can help, and that’s taking a casein protein shake before bed.
Casein is a slower digesting protein source than whey, and you can actually take casein instead of whey after your workout, and it’ll work just as well.
Some studies even indicate that casein is better at slowing muscle protein breakdown than whey.
The reason why you may want to add a casein protein shake before bed is that when you sleep, you go for six to 9 hours without taking in any amino acids, which leads to a higher protein breakdown rate and a lower protein synthesis rate while you sleep.
Studies show that taking protein before bed can be the helping factor that you need to maintain that positive protein turnover rate while you sleep instead of entering a more catabolic state.
That’s why having casing before bed could potentially provide additional benefits in terms of strength and muscle gains.
Keep in mind that timing your protein intake and having casing before bed is not nearly as important as just making sure that you’re getting enough protein throughout the entire day.
So make sure you have your total protein intake in check before you’re worried about the prevent casing shake or even a postworkout protein shake for that matter.
4- Intra-workout supplementation
It is true that when you workout, your body uses and depletes stored glycogen found within your muscles. And for that reason, some people will try to supplement for muscle gain with something like waxy, mase, dextrose, or even a regular Gatorade in the middle of their workouts to replenish that lost ledger.
However, research doesn’t show much of a beneficial effect from Intra workout carbohydrates or in other words, carbs that you take in specifically during your workout.
The only way Intra workout carbs could provide a benefit is if your body is already really low on carbs.
You’re dieting or an athlete, who burns more calories, maybe training intensely twice a day.
If you’re just lifting weights, trying to bulk up, and having a calorie surplus from your diet, that means more than enough glycogen stores to perform at lifting weights without taking in the unnecessary extra calories from intro workout supplements like Gatorade mixed with BCAAs.
let’s move on to Supplements Help You to Bulk Up. You have is something to boost your energy so you can perform at your best.
One of the best things for that is simply caffeine. You’ll notice that most pre-workout formulas contain anywhere from 150 to 300 milligrams of caffeine.
That is about equivalent to the amount of caffeine found in one to three cups of coffee. And regardless of whether you have that caffeine from a pre-workout supplement or a homemade cup of coffee, it’s proven to help with suppressing fatigue while increasing focus, strength, power, and endurance.
In combination with the caffeine, you’ll also likely want to take some L-theanine before your workout.
L-theanine is an amino acid found in tea leaves, and studies show that L-theanine enhances caffeine’s positive effects like focus and motivation, while reducing the negative aspects like anxiety, increased blood pressure, and disrupted sleep.
The general recommended ratio of caffeine to Altheany is one to two. So for every average cup of coffee, add 200 mg of L-theanine.
If you feel like it calms you down too much, you can instead try a lower one-to-one ratio. So 100 milligrams of Alfienine would be equivalent to one cup of coffee.
7- Beta-alanine and Soda
Another ingredient that you’ll want in your pre-workout is either Beta-alanine or if you’re trying to save money, you can use baking soda instead.
They can both help reduce muscle fatigue and enhance endurance by helping to balance PH levels within your muscles during your workout.
When you’re weight training, you’re engaging in a form of anaerobic exercise, which means that your body’s demand for oxygen exceeds the available supply.
As a result, the anaerobic pathway gets stimulated, which causes the production of lactic acid and that lactic acid then quickly separates into a hydrogen ion and a lactate within the muscle.
That hydrogen ion leads to that burning sensation that you feel while lifting weights. Having excessive levels of hydrogen ions in your muscles decreases PH below seven, making it a more acidic environment, which disrupts energy production and the muscle’s ability to contract, leading to a drop in exercise performance.
Fortunately, both beta-alanine and sodium bicarbonate can raise blood PH slightly, which allows acid to move from muscle cells into the bloodstream, ultimately lowering PH within a muscle.
Beta-alanine has to first bind to an amino acid known as histidine to form Carnivine, and Carnivine is the thing that helps balance those PH levels.
So it can be beneficial to have either two to 5 grams of beta-alanine before your workout, or you can try 90 to 135 milligrams of baking soda per pound of body weight before your workout.
Keep in mind, there’s no need to take both. One or the other should work just fine.
8- Citrulline malate
One last pre-workout ingredient that you may want to add is citrulline malate. You’ll also find this in many pre-workout Supplements Help You to Bulk Up.
Citrulline mallet can help reduce metabolic waste products, including the same hydrogen ions that lead to fatigue and muscle cramping.
It also can lead to enhanced nitric oxide production, which increases blood flow and helps to provide a pump.
Studies show that citrulline malate can help increase the number of reps that you can perform by enhancing muscular endurance.
So six to 8 grams of citrulline malate about an hour before working out should be enough for you to feel the effects.
So by having those ingredients before your workout, you should be able to naturally maximize your performance while lifting weights, which will help you build more muscle.
9- Take Vitamin and Minerals
Most multivitamin brands make vitamins that are hard to digest and have low bio availabilities, which means they won’t be fully absorbed by your body.
Instead of taking a shotgun approach with a multivitamin, I recommend only taking vitamins that you’re more likely to be deficient in.
For example, zinc is a mineral that’s lost through sweat, and people who sweat a lot can become deficient in it. And overall, 17% of the world is deficient in zinc.
Being deficient in zinc can lower your metabolism and testosterone levels, which will also hurt muscle growth.
So make sure you’re eating foods that score high in zinc, like shellfish, red meat, and organ meats, or you can supplement with zinc liquid drops.
Another one is vitamin D Supplements Help You to Bulk Up. If you live in a climate that prevents you from getting enough sunshine, you might be one of the 41 6% of people in the United States that are deficient in this vitamin.
Vitamin D enhances strength development, exercise performance, and recovery rate. Studies also show that men that have sufficient vitamin D levels tend to have significantly higher testosterone. So taking a daily vitamin D supplement can provide a big benefit.
For example, in a study where healthy men took 3332 international units of vitamin D every day for a year, they ended up with 25% higher testosterone compared to those who took a placebo instead.
According to the World Health Organization, 35% of the world’s population isn’t getting enough iodine daily.
To make sure you do simply buy iodine, sea salt, or regular iodine salt, and you should be fine.
I hope you get something new and enjoyed this article “9 Supplements That’ll Help You Bulk Up FASTER “. And if you want help with not only supplements but also setting up an entire diet and training plan then put your comment below.