If you’re like a lot of men who work out, you’re looking for more ways to increase your muscle mass and decrease your fat. However, it’s not just about upping your workout intensity and cutting calories. You also need to make sure your body is getting what it needs to fuel and build up those muscles. There are hundreds of products made to do exactly that – but how do you know which one is right for you? It all comes down to what your goals are, and what ingredients they use. While some products are helpful because they give you the energy to work harder or longer, others work by feeding your muscles, giving them the nutrients they need to burn energy, repair, and build up stronger.
It’s important that you become familiar with the ingredients found in these free supplements, and what each does to help the muscle-building process. That way, you can make the best decision to help you reach your goals. Here, we break down the best ingredients for muscle building, and how each works to help you bulk up and build strength.
Creatine for Building Muscle
Creatine is a nitrogenous organic acid which assists in supplying energy to cells by increasing levels of adenosine triphosphate (ATP). Over the last few decades, creatine has received a lot of attention as a muscle-building miracle supplement – particularly creatine monohydrate. Continuous research has supported this premise by showing that the substance does, in fact, increase muscle strength and size quite reliably.It’s generally recommended to start withdoses of 3 – 5 g (up to 20 grams per day) to saturate your muscles, known as a loading phase, and then take a maintenance dose of 2-5g a day.
Interestingly, a large portion of research has focused partly on the fact that creatine has been found to increase testosterone levels in men. While the increase is not drastic, some researchers believe it is partially responsible for the improved muscle mass and strength seen from taking creatine regularly. A 2006 study in the International Journal of Sports Nutrition found that after regular injection of creatine supplements for 10 days, football players had an average increase of 22% in testosterone levels. Compared to the placebo group, the players who took the creatine also tested as having increased muscle strength and lean body mass.
When looking for creatine supplements, make sure they contain at least 3g of creatine per serving, like Dyna Storm Pre Workout. This dose has been proven an effective amount for both the loading and maintenance phases, and will help to improve your muscle mass and strength during your workouts. It’s also important to take creatine before your work out, as opposed to after you exercise.The creatine in the tablets increases the amount of ATP available at the cell, and this activates the muscles and increases strength while your workout is happening.
Protein Types and Benefits
Which protein is the best at building muscle? With protein, it’s all about timing. These are the primary types, with a brief review of the benefits of each, their muscle building potential, and the best times to take them.
Whey: This protein digests the quickest of all the proteins, rapidly providing energy and nutrients to build muscle. Take it just before or immediately after your workout for maximum muscle-building capacity.
Casein:This is a very slow digesting protein, so it’s best consumed before going to sleep to give your muscles nutrition throughout the night.
Egg: This protein digests at a speed somewhere in between whey and casein, so it’s best not to take it immediately before your workout. Take it a couple of hours before for maximum effectiveness.
Soy:Soy raises levels of nitric oxide, causing growth hormones to be released. This protein helps the muscles recover from damage, which is what makes them stronger. Take this one post workout, to help with muscle recovery.
Vitamins + Minerals for Testosterone Levels
As we briefly touched on in our discussion about creatine, testosterone is the primary hormone involved in building muscle mass. Research has shown that there’s a strong connection between Vitamin D, Zinc, and healthy testosterone levels, making them key components to include in muscle-building or testo boosting supplements.One study found a significant increase in total testosterone levels in men taking vitamin D supplements regularly against those in the placebo group. Another study found a connection between zinc deficiency andandlow testosterone levels in otherwise healthy adult males, and again saw significant increases after regular zinc supplementation.
Like with creatine, when choosing a testo booster you want to make sure that the dosage of both Vitamin D and Zinc is high enough to be effective, like inDSN Code Black. Both the Vitamin D and Zinc amounts match or are above the amounts used in the above-mentioned studies, and DSN also includesa number of ingredients known for increasing testosterone in traditional medicine. For more information about Code Black and other Dyna Storm Nutrition products, visit the Dyna Storm home site.
Protein is composed of amino acids, which are known to play a primary role in building muscle mass. Amino acids like glutamine work to fix and build up muscle tissue.Branched-chain amino acids (BCAAs) such as leucine, iso-leucine and valine provide the muscles with energy. EAAs include histidine, iso-leucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, and are alsokey amino acids involved in building muscle mass.
Other popular amino acids in the supplement world are l-arginine and l-citrulline, as both are precursors to nitric oxide (NO). Nitric oxide functions as a vasodilator, and some men take NO boosting supplements because there isbelief that this leads to better oxygen supplies to muscles under stress – like in a workout. This function is believed to help reduce muscle fatigue, increase endurance, and give your muscles a pumped-up look when your workout is complete.