Summer is finally here, which means tank tops and plenty of time spent outdoors. Feel more confident than ever with a strong, lean body that makes you feel confident.
Getting stronger and gaining muscle mass isn’t as simple as heading to the gym and lifting heavy weights. There is a science behind getting stronger while staying lean. Hard training and nutrition are crucial in putting on muscle mass, but in order to get the best results, you may want to consider taking a supplement.
Keep reading to learn about some of the best supplements that will help you get stronger.
Creatine naturally occurs in the muscle cells. It’s the body’s primary source of cellular energy, so when you chew your food, lift weights in the gym, or do something as simple as blink your eyes, it’s creatine that’s powering you through those actions.
When you’re lifting heavy or participating in high-intensity exercise, your body needs creatine in order to increase phosphocreatine stores. This is stored energy in the cells that helps the body to create ATP, a high-energy molecule.
Higher ATP levels enable your body to perform better during strenuous exercise. Creatine also plays a role in several cellular processes that increase strength, muscle mass, and recovery.
Supplementing with creatine also:
- Improves cell signaling
- Increases cell hydration
- Raises anabolic hormones
- Reduces protein breakdown
All of these effects promote muscle gains so that you can set new personal records and smash all of your workouts in the gym.
Getting enough protein is a must in order to gain muscle mass and strength. In fact, in order to gain muscle, your body has to take in more protein than your body breaks down. While you could eat a protein-rich diet, it can be hard to get a large amount of protein every day. Let’s be real, eating chicken every single day gets boring!
Supplementing with protein is one of the best ways to ensure that your body gets the protein it needs. There are all sorts of protein supplements available today, including casein, whey, soy, and even egg white protein.
For those looking to put on muscle mass, it’s recommended to take 0.5-0.9 grams of protein per pound of body weight. Protein can be taken before or after working out.
Protein supplements can be mixed with water, milk, or any other liquid. They’re available in a wide range of flavors, including vanilla, chocolate, cookies and cream, and even fruity options as well.
Branched-chain amino acids (BCAAs), are made of three amino acids, including leucine, isoleucine, and valine. These compounds make up around 14% of the amino acids in the muscles. BCAAs are found in most protein sources, especially poultry, meat, fish, eggs, and dairy.
If you want to grow muscles, BCAAs are a must. They stimulate protein synthesis and regulate protein metabolism. While most people get these amino acids from eating certain foods, taking them as a supplement is extremely popular. BCAAs have shown to improve muscle gain while also reducing muscle loss.
Beta-alanine is another amino acid that is found in protein-rich foods. The compound can enhance performance because of its ability to increase intra-muscular levels of carnosine. During intense exercise, the body accumulates an increased amount of hydrogen ions. This can cause the blood pH to become more acidic, which can decrease muscle performance and lead to severe fatigue.
What many athletes blame on lactic acid is often caused by hydrogen ions. Beta-alanine buffers these ions and works to delay the buildup of acid in the blood. The amino acid allows you to workout for longer so that you can get in those last few reps to gain muscle and strength.
Beta-alanine also increases the effectiveness of creatine.
There’s nothing more fulfilling than getting stronger and seeing your hard work in the gym pay off in the mirror. In order to get the best results from supplements, it’s important to buy from a brand that you can trust.
Elm & Rye offers a variety of supplements that support strength and muscle growth, including creatine, testosterone booster, and other quality supplements. All of our supplements are made with pure, potent ingredients that support your health and wellbeing.