I think the most frequently asked question among athletes is which supplements to build muscle – which supplements are the most effective and with which you can build muscle mass most quickly and permanently.
There is no easy answer to this question, but you can achieve a lot with just a few supplements.
Especially beginners are often confused, because many untruths are propagated to market products better.
The following substances and active substances are considered by sports scientists and nutrition experts to be the most effective supplements for muscle building:
- Whey protein
- Branch Chain Amino Acid (BCAA)
- beta alanine
Tip: Before you take a supplement, your diet and training should already be well coordinated, if you need help with your diet, you are welcome to check out our free nutrition plans.
Cover your protein needs with Whey Protein
Whey protein is a by-product of cheese production. The normal milk of the cow consists to approx. 20% of Whey protein. During cheese production, milk undergoes various structuring processes including pasteurisation, inoculation and incubation before rennet (an enzyme complex from the stomach of newborn calves) is added.
The addition of rennet supports the coagulation of the milk, which divides it into quark and whey protein.
Whey or whey proteins are very good to meet your protein needs. They not only help you to build muscle, but also support your body in losing weight. Whey protein passes quickly into the blood and is therefore quickly available to your body.
Especially after sport, a Whey Shake in combination with lean milk or water is great and ensures a shorter regeneration time of your muscles. The various flavours from chocolate and vanilla to exotic flavours should leave nothing to be desired.
Further advantages of Whey Protein are:
- High quality protein source
- Cheaper than other protein foods
- Helps the muscle to regenerate
- Can be used as a meal replacement
Whey protein actually belongs to the basics of muscle building and can be taken without hesitation.
I can recommend the following products here:
- MyProtein Impact Whey Protein
- Optimum Nutrition 100 % Whey Gold Standard Protein
- Scitec Nutrition Whey Protein Professional
- More Energy Faster with Creatine
Creatine works in your body in the form of creatine phosphate.
Creatine phosphate is, besides adenosine triphosphate, the most important source of energy in your body.
It provides quickly available energy and is needed for short and intensive muscle exertion, e.g. muscle building.
BCAA to protect your muscles in the diet
You will hardly believe it, but your skeleton consists of 30 percent Branch-Chain Amino Acid (BCAA).
The abbreviation BCAA stands for the 3 essential amino acids leucine, isoleucine and valine.
3 functions are interesting for strength training:
- Maintaining performance
- Protection against muscle breakdown
- energy production
A supply after the training supports above all the muscle protection.
Fast muscle regeneration with BCAA
For this you can take BCAAs e.g. in a post-workout shake. Your body then uses the “fresh” BCAAs instead of removing the required building material from the body’s own structures.
If you take BCAAs during training, they can also support muscle protection.
In addition, they also help maintain performance.
Beta Alanine against muscle fatigue
Beta-alanine (ß-alanine) is the precursor of the peptide L-carnosine, which occurs mainly in muscle and nerve tissue.
Carnosine increases physical performance by counteracting over acidification of the muscles, delaying fatigue and improving muscle contractility.
Beta Alanine is like the BCAA’s an amino acid, but Beta Alanine is not vital. They help against premature muscle fatigue and support you during training.
They can be found in poultry meat in their natural form, but of course there are also supplements with this active ingredient. If you additionally take Beta Alanine as a supplement to build muscle, your endurance will be increased and the fatigue symptoms of individual muscle groups will be delayed.
Beta-Alanine is most effective for a short, intense athletic performance in the range of 60-240 seconds.
Now that you have this information you can easily pick the right supplements for you.