If you are ramping up your training with the goal of increasing muscle and mass, these supplements should not be missing.
Protein is essential to trigger protein synthesis, the process by which our cells adapt and grow. During increased physical exertion, muscle fibers are damaged and put back together by proteins, which is the recovery phase. Whey protein (whey protein) is quickly absorbed and digested by the body and is therefore ideal for the shake after exercise.
Instant BCAA’s are instantized branched chain amino acids – leucine, isoleucine and valine. BCAA’s also support protein synthesis and prevent muscle soreness and pain. This variant is therefore often taken as a supplement during intensive training sessions, as it is easily soluble in water and makes a perfect sports drink.
Creatine is one of the most ergogenic (labor-producing) substances that are freely available. The positive effects of creatine in terms of strength gain, mass building and increased performance are undisputed. Supplementing with creatine improves the processing of ATP, the body’s source of energy, which allows you to train longer and harder. Accordingly, creatine is suitable for explosive sports such as weightlifting, crossfit and martial arts.
HMB is a metabolic product of the essential amino acid leucine. It has been proven that HMB helps with protein synthesis in the body and thus supports the formation of muscle fibers, prevents muscle soreness and counteracts a catabolic effect during exercise. Thus, you can train harder for larger muscle growth.
ZMA contains the important trace elements zinc, magnesium and vitamin B6 and supports the hormone balance, promotes muscle strength, sleep quality and the immune system. With increased training intensity, the body and the central nervous system are under more stress. Additional intake of ZMA helps regeneration and can increase the quality of sleep, both of which are important to relieve the central nervous system.
In addition to the five supplements mentioned, it’s important to consider carbohydrates. It is widely believed that post-workout fast-releasing carbohydrates affect the absorption of nutrients by muscle cells when they are most needed.
Calories and their excess intake is also important for muscle growth. So-called hard gainers (people who have difficulty gaining weight) can benefit from carbohydrate supplements, as they guarantee a quick and easy intake of calories without consuming a lot of food.