The functionality of dietary supplements to gain muscle mass
Many athletes are a priority objective to win muscle. To do this, they must combine a hyperproteic diet and slightly hypercaloric with the practice of strength exercise regularly. But in addition, there are a series of dietary supplements that are able to expedite this process.
The substances that we will mention below do not have miraculous effects. However, within the framework of a series of adequate habits, they improve muscle gain values.
Protein shakes to gain muscle
Protein is the essential nutrient when talking about muscle construction. The genesis of lean tissue depends on it. For this reason, an insufficient contribution of protein food can limit change at the body composition level.
Protein shakes have proven effective, both when gaining muscle and when preserving it. In this way, an article has been published in the magazine ‘British Journal of Sports Medicine’, which shows as protein intake in the form of smoothie in the hours surrounding physical exercise, improves muscle and strength gains.
Creatine improves effects
There is a substance, creatine, which is capable of improving the effects of protein on the construction of muscle mass. This supplement, at a rate of 3 to 5 g per day for a period of two months, has proven effective in the construction of lean fabric and in the increase in strength profits.
A study carried out in 2017, evidences these effects. Creatine produces a stimulus in the MTOR Metabolism route, associated with tissue construction. On the other hand, this substance is one of the main energy paths in anaerobic sport. In this way its consumption manages to increase performance in strength sports and, therefore, muscle adaptations.
The HMB to gain muscle
Another effective supplements to improve body composition that can be added to shakes is HMB. This leucine metabolite is able to help you gain muscle. At the same time it can cause improvements in performance at force levels, especially in amateur athletes.
At a rate of 3 g of substance a day distributed in 3 equal shots, the HMB is one of the best supplements when improving body composition. The fact that it can increase muscle production, positively impacts resting energy expenditure. In this way you will be able to lose fat mass more easily.
Beware of marketing
These three supplements are the only ones that have demonstrated an impact on muscle gains in humans in humans. From here, the sports supplementation industry has tried to sell other products with the aim of winning muscle.
Their effects have not been evidenced. Although they do not produce side effects and their use is safe, they are harmless from the point of view of sports performance.
A specific case is that of glutamine. This substance was marketed with the aim of increasing anabolism and reducing the loss of muscle mass within the framework of a hypocaloric diet. However, scientific essays have not been able to support these effects. It is a useful substance at the hospital and even health, but that has no beneficial effects in the sports field.
Shakes can help you gain muscle
Although the intake of sports supplements can be beneficial when it comes to getting muscle profits, you will not notice results without a series of dietary and sports habits.
In this way, it is necessary to carry out a balanced and varied diet, rich in proteins. It is also essential that your training pattern conforms to your muscle construction goals.
If the diet and training are well adjusted, the next step is to include supplements in your routines. Regular protein, creatine or HMB milkshakes is able to improve muscle construction and increase sports performance.
Before deciding to consume any of these nutrients, remember to contact your nutritionist so that it can advise you on the optimal dose and on the use protocol.
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