According to Dietary Guidelines for Americans, supplements are not the first choice of gaining muscle mass. They are not a substitute for nutrition and exercise. Therefore, They boost up the process of muscle building. Thus, The dietary supplements that are helpful to build the muscles are:
Whey proteins
Milk contains two proteins one is casein and, the second is whey. Whey protein is the best option to gain muscle mass because it has all the essential amino acids. It is easy to absorb and digest in comparison to casein.
Read More Blog:- The Tips for Your Stronger and Healthiest Life
As cells have proteins in their structure, whey protein provides essential amino acids in building proteins for muscles. Therefore, Muscle protein breakdown (MPB) and muscle protein synthesis (MPS) are different terms. Muscle protein breakdown occurs during strenuous exercise. To gain muscle mass, the rate of muscle protein synthesis must be more than muscle protein breakdown.
Whey protein consumption after meal maintains insulin secretion to lower glycemia after meals.
1g/day of whey protein is safe to use and essential in building muscle mass.
Creatine
Creatine is a non-essential amino acid. In the human body, creatine occurs as creatine phosphate. Creatine phosphate converts to phosphocreatine by an enzyme, which further binds with ADP to form a triphosphate product. During core exercises, cells become short in supply of ATP. Then the cells utilize phosphocreatine for the energy by breaking the phosphate group from it.
Read: Keto Advanced Weight Loss Review: Does it Work?
It works by the other way of increasing insulin-like growth factors (IGF). These factors increase muscle mass. It is also helpful to control glycemia in diabetes type 2 patients.
20 g/day of creatine for a week is safe to use.
Arginine
Arginine increases blood flow so that the supply of nutrients and oxygen to cells is surplus. It does this by increasing nitric oxide concentration in cells. Moreover, arginine is a substrate for creatine production. Arginine increases the secretion of human growth hormone to repair skeletal muscle cells.
9g/day of arginine for a few weeks is a safe amount for athletes.
Branched-chain amino acids
Branched-chain amino acids include leucine, isoleucine, and valine. All of them are essential amino acids. Metabolism of BCAA occurs in mitochondria of skeletal muscle cells so that cells are in a constant supply of amino acids. To maintain muscle protein synthesis, BCAA is the best option as a supplement.
20 g/day of BCAA for a month is a safe amount to consider for athletes.
Beta-alanine
Beta-alanine increases the levels of carnosine in muscle cells. Carnosine is a dipeptide, acts as a buffer in muscles to maintain pH in cells. Endurance exercises lead to hydrogen ions accumulation in muscle cells, so the pH drops. This drop-in pH causes muscle fatigue and soreness. Carnosine acts as a buffer to this pH which reduces fatigue and muscle soreness. It also gives strength to increase endurance in athletes.
1.6 to 6.4 g/day of beta-alanine is safe to use for a month.
HMB
Βeta-hydroxy-β-methyl butyrate (HMB) helps to restore the structure and function of muscle cells. Leucine degrades to form HMB as a metabolite. However, Small amounts of leucine from HMB lead to gain muscle mass in size and strength. Therefore, It works by increasing the functioning of enzymes leading to increased muscle mass. Thus, The mTOR pathway enhances its performance to repair cells.
3g/day of HMB for eight weeks is safe.
HICA
Alpha-hydroxy-isocaproic acid (HICA) is an amino acid. Metabolism of leucine produces HICA as an end product. Therefore, the function of HMB is similar to HICA. HICA promotes muscle mass strength by enhancing the mTOR signaling pathway.
Safety considerations
Many adulterated products contain lethal ingredients. FDA has banned those ingredients but, you have to be careful while purchasing the supplement. It is better to consult your physician and health care provider. Keep away from a product containing steroids, drugs, and other hormone-like ingredients. Synthetic drugs in supplements increase the action of testosterone which leads to health problems in trainers. High levels of testosterone result in the disqualification of professionals.
Conclusion
If you are a beginner, then there’s no need to use supplements. A nutritious diet and exercise are enough for gaining muscle mass. The professionals and trainers need supplements for increasing muscle mass proteins. It will lead to increase muscle mass, strength, and endurance.
