Many natural supplements can help you gain muscle mass. It is important to do your homework and avoid being confused by the flashy marketing that many supplement companies use to lure you in and take your hard-earned money. The supplements that work best are not always the most expensive. You should always read the labels thoroughly and check with your doctor before using any dietary supplement. Add a few of the best and most effective supplements on the market to your workout program in order to gain more muscle mass.
Creatine Monohydrate
According to "Natural Anabolics" author Jerry Brainum, creatine monohydrate adds muscle mass better than any other natural supplement on the market. Creatine energizes muscles by allowing them to produce energy or ATP (adenosine tri-phosphate) more efficiently. As a side effect, creatine literally adds mass by drawing water into every muscle cell, which creates an anabolic environment for muscle growth. Brainum recommends five to 10 grams of creatine before or after a workout.
Beta-Alanine
A perfect compliment to creatine, beta-alanine acts as an amino acid (building blocks of protein) precursor to L-carnosine. When muscles engage in heavy resistance training they produce lactic acid as a side effect of muscle contraction. This creates the "burning" sensation in fatigued muscles. L-carnosine buffers the lactic acid, allowing muscles to work longer and harder. Taking 1.5 to 3 grams of beta-alanine pre-workout increases intramuscular L-carnosine levels more than taking L-carnosine itself, according to "Natural Anabolics."
Waxy Maize
Carbohydrates help to build muscle mass by replacing glycogen, or muscle-stored carbohydrate fuel, which gets used up during intense resistance training workouts. Waxy maize is a modified form of corn starch that has a very high molecular weight, meaning that it empties from the stomach and intestines very quickly. The faster carbs digest, the sooner they can be transported to the muscle cells that desperately need them. Like creatine, waxy maize also has a muscle cell volumizing effect, according to "The Carbo Rater" by Jordana Brown. Taking 60 to 100 gm of waxy maize post-workout can help to improve muscle recovery and build mass.
L-Glutamine
The most abundant amino acid in human muscle, L-glutamine can help to fight fatigue, burn fat, prevent muscle breakdown, speed up muscle recovery and boost immunity, according to "Good News on Glutamine" by Matthew G. Kadey. Muscles lose a significant amount of glutamine during intense training, and replacing it quickly can help you to retain the muscle you have and build new mass, as well. L-glutamine also has a direct effect on the volume of water in muscle cells. Taking five grams before, during or after workouts should suffice to receive the benefits of this mass supplement.
Protein
Whey protein helps to build mass by providing the amino acids or raw materials for muscles to repair themselves. This fast-digesting protein triggers muscles to turn on protein synthesis, according to "Natural Anabolics." Since muscles sorely need protein after a hard workout, you want to take in a fast-digesting source like whey as soon as possible. Casein protein, on the other hand, digests very slowly and effectively keeps muscle tissue from breaking down. This makes it an excellent protein choice before bed, creating a trickle effect of amino acids to muscles while you sleep. Taking 30 to 50 gm of a 50/50 whey-casein blend of protein after a workout provides better recovery than either source alone. Alternative protein supplements include egg, soy, pea, rice or hemp protein.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- Muscle & Fitness: The Ultimate Supplement Handbook; "The Carbo Rater"; Jordana Brown, January 2010
- Muscle & Performance; "Supplement in Focus: Good News on Glutamine"; Matthew G. Kadey, March 2010
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