What to take for muscle growth?

You're probably wondering what supplements and tips can help you gain muscle mass quickly? There is no single golden remedy for rapid mass gain such as the best protein or creatine. This is because muscle mass is influenced by many factors that need to be met in order to achieve your goal. The right diet and training are only some of the aspects that are responsible for increasing muscle mass. Let's face it - some people think that intensive strength training is enough to achieve muscle growth. However, muscle mass gain starts with diet. Proper nutrition is the key to achieving the muscle mass of your dreams. If you want to explore this topic completely, then please read the rest of this article!

No matter how hard you train, you won't get the results you dream of without the right diet. Include protein-rich foods such as chicken, eggs, fish, milk and nuts in your diet. Protein is essential for the muscle recovery and regeneration process, which in turn accelerates muscle growth. In addition to protein, carbohydrates, which provide energy for training, and fats, which help with the absorption of certain nutrients, are also important. Remember to choose natural products and avoid processed foods. Supplementation should not replace a well-balanced diet, but complement it.

When it comes to building muscle mass, it is extremely important to choose the right workout that works best for your body in this case. Exercises such as squats, deadlifts and barbell presses are key to achieving the figure of your dreams. Muscle mass growth is worth building on free weights, i.e. do fewer repetitions but with a higher load. This will ensure that your muscles are properly stimulated during training, which in turn will speed up the process of muscle growth. At the same time, it is important to remember that strength training should be carried out under the guidance of an experienced trainer. We will then avoid injuries and achieve optimal results. In addition, it is worth varying your workouts so that your muscles do not get used to a given stimulus and continue to grow. Stagnation is bad for both building fitness and muscle mass.

Supplementation can help you achieve faster muscle mass gains. Whether you use whey protein, creatine or other supplements, always remember to consult your doctor or dietician before starting supplementation. Instead, the following supplements can help you gain another kilo of weight:

 

Whey protein is one of the most popular supplements among those training for muscle mass gain. With a high amount of protein, it can help build and repair muscle. You can find protein products to meet your needs in our shop.

Whey protein is a by-product that remains after the production of cheese from milk. It is a by-product that is rich in protein and nutrients. Whey protein is commonly used as a supplement for muscle mass gain and muscle recovery after training.

Whey protein is rich in branched-chain amino acids (BCAAs), which are essential for the muscle-building process. BCAAs help to increase protein synthesis in the body and reduce levels of cortisol, a stress hormone that can lead to loss of muscle mass.

Whey protein can be used as a dietary supplement. It can be added to protein shakes, smoothies, yoghurts or water. The recommended dose depends on individual needs and training goals, but is usually 20-30 grams per serving. Remember to choose high quality products and follow the manufacturer's recommendations.

Creatine is one of the most popular supplements among those training for muscle mass gain. It is also used in endurance and strength sports. By increasing ATP synthesis, creatine helps to improve strength and endurance during training. Creatine is taken in powder or tablet form. It is usually taken in doses of around 5g per day for about 4-6 weeks, followed by a break period. Taking creatine can also help to increase muscle volume and water in muscle cells, but it is important to remember that this is not a permanent increase in muscle mass, just an effect of the supplement. It is also worth mentioning that creatine can cause water retention in the body, which can lead to weight gain. Due to its effects, its supplementation is not recommended for people who have kidney disease.

Supplementation is one of the most important elements of muscle mass gain. Providing the body with the right ingredients can speed up the process of building muscle and achieving the figure of your dreams. Other products worth using include:

L-arginine is an amino acid that helps to produce nitric oxide, increasing blood flow and nutrient delivery to the muscles. Including l-arginine in your supplementation can help you build muscle mass faster.

HICA is a leucine metabolite that can help increase protein synthesis, which in turn contributes to faster muscle mass gain. Adding HICA to your supplementation is a good idea to help build muscle mass.

HMB, or β-hydroxy-β-methylbutyrate, is a metabolite of leucine, a protein amino acid that is implicated in muscle catabolism. HMB can help to increase protein synthesis and reduce the loss of muscle mass during catabolic periods. It is a popular supplement that is increasingly popular with the bodybuilding industry. Why?

HMB can help increase protein synthesis by inhibiting protein catabolism. Inhibiting protein catabolism means that the body has more protein to use to build muscle, and therefore - can simply increase protein synthesis and build more muscle. In addition, HMB helps to stimulate myotatin synthesis - which inhibits muscle catabolism and increases muscle mass gain.

HMB should be taken 1 to 3 times a day, depending on kg of body weight and training intensity. It is recommended to take 3-6 g of HMB per day in portions divided into 3 doses.

 

Like any supplement, HMB has its advantages and disadvantages. Before starting use, it is worth consulting a nutritionist or doctor to assess whether HMB supplementation is suitable for your needs and training goals.

L-arginine is an amino acid that plays an important role in muscle mass gain. This amino acid helps in the production of nitric oxide, which in turn affects the dilation of blood vessels in the muscles. This increases blood flow, which translates into better oxygenation of the muscles and the delivery of nutrients that are essential for muscle growth. It is worth noting that L-arginine can be found in many foods such as:

however, supplementation can be beneficial, especially for those training for muscle mass gain. It is important to consult a doctor or nutritionist before starting L-arginine supplementation to help choose the right dose and method of intake.

Creatine is a popular supplement that helps to achieve rapid gains in muscle mass. It has the effect of increasing ATP synthesis, which improves strength and endurance during strength training. If you want to get the best results, use creatine according to the manufacturer's recommendations and consult your doctor or nutritionist. Remember that, as we mentioned earlier - creatine can increase the amount of water in the body and thus cause weight gain. Therefore, it is important to ensure that your body is adequately hydrated when using creatine.

Stretching

Stretching is important to prevent injury and improve muscle flexibility. Different stretching techniques can be used, such as static stretching, dynamic stretching and active stretching.

Massage

Massage helps to relax muscles and reduce tension. Different massage techniques can be used, such as classic massage, trigger point massage and deep tissue massage. Massage can also help to improve blood circulation and supply oxygen to the muscles.

Sauna

Sauna is a form of heat therapy that helps to relax muscles and reduce tension. It can also help to improve blood circulation and reduce cortisol levels.

Adequate sleep and building muscle mass

Adequate sleep is crucial for building muscle mass. During sleep, the body regenerates and develops muscles. Insufficient sleep can lead to increased cortisol levels and increased body fat. If you want to increase your muscle mass, you should aim to sleep at least 7-8 hours a day. For a better night's sleep, try to avoid using electronic devices before going to bed, maintain a constant bedroom temperature and avoid consuming caffeine in the evening.

 

 

Remember to select cardio exercises to suit your level of fitness and avoid overloading your body. Adding cardio to your training programme on a regular basis can have many benefits for your health and figure. Every body is different and responds to training and diet differently. Therefore, it is worth consulting an experienced trainer and nutritionist to choose the best solutions for your body.

Summary

Muscle gain is a process that requires a lot of effort, but with the right diet, supplementation and strength training you can achieve the muscle mass of your dreams. Rapid muscle mass gain is difficult to achieve. When it comes to this process, remember that there are no shortcuts. Athletes take years to get in shape. Supplements including creatine, protein, HMB and others are only a fraction of the entire body building process. Use them as recommended by your nutritionist. Also read the leaflets to help you choose the right dosage of product. If you don't know how to build muscle mass, first and foremost, see a private trainer who will lead you to a suitable training plan or diet. Taking care of every aspect above will certainly ensure healthy and safe muscle growth.