Many supplements can help you build muscle. While they can exert powerful muscle building alone, many can also be combined for even better results. Combining complementing supplements for a synergistic effect is known as stacking. Try stacking up these supplement combinations, or take one at a time and add others as you see fit. A good muscle-building supplement can help you build muscle faster than diet and exercise alone. Always discuss your exercise and supplement regimens with your doctor.
Whey Protein and Waxy Maize
Immediately after working out, your muscles need protein and carbohydrates fast. Whey protein provides fast-digesting amino acids, the raw materials needed to rebuild muscles bigger and stronger, Jeff Anderson notes in "Homemade Supplement Secrets." Waxy maize is a carbohydrate that has high molecular weight, according to "The Carbo Rater" by Jordana Brown. Like whey, your body digests it quickly, deliver carbs to muscles for glycogen replenishment and recovery. Take 30 to 50 g of whey protein, and 60 to 100 g of waxy maize immediately after training.
Beta-Alanine and Creatine
Beta-alanine allows your muscles to work longer and harder by converting to L-carnosine inside of muscles. L-carnosine buffers the lactic acid buildup from intense muscle contraction, and allows more endurance, Jim Stoppani writes in "Supplements 101." Creatine, meanwhile, makes a good partner because it allows your muscles to produce energy more efficiently for more strength during workouts and faster recovery afterward, according to "Natural Anabolics" by Jerry Brainum. Take 3 g of beta-alanine and 5 g of creatine pre- and post-workout.
MCTs and BCAAs
Carbohydrates are the body's primary source of fuel, but, these two dynamic supplements can also fuel muscles during your workouts. Medium-chain triglycerides, or MCTs, are short-chain fats from coconuts and palm oils that the body uses for energy, according to Stoppani. Branched-chain amino acids, or BCAAs, also fuel muscles, bypassing normal channels of protein digestion to power them directly, Brainum writes. Moreover, both MCTs and BCAAs inhibit muscle protein breakdown and help to boost thermogenesis, or fat burning. Take 1-2 tbsp. of MCTs, and 5-10 g of BCAAs before your workout.
L-Citrulline and L-Arginine
Both L-arginine and L-citrulline boost the body's levels of nitric oxide, or NO, a gas that expands blood vessels so more nutrients, oxygen, and blood can reach working muscles. This effect gives you a great muscle pump, increases energy, and boosts fat burning, according to Brainum. Though L-arginine is the direct precursor to NO, L-citrulline actually boosts blood levels of L-arginine more than taking arginine itself. According to "Everything You Need to NO" by Jordana Brown, this is because the intestines tend to hoard L-arginine, while L-citrulline passes into the blood stream unmolested and then converts into L-arginine. Take 3 g of both L-arginine and L-citrulline before your workout.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Muscle & Fitness" magazine; The Ultimate Supplement Handbook; The Carbo Rater; Jordana Brown; January 2010
- "Muscle & Fitness" magazine; The Ultimate Supplement Handbook; Supplements 101; Jim Stoppani; January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Performance" magazine; Everything You Need to NO; Jordana Brown; January 2010
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