When it comes to building a muscular physique, supplementation is a necessary part. Obviously, you have to follow a clean and strict nutritious diet to achieve your dream physique, and then comes the supplements which you will need to fulfill your needs to gain the full advantage of muscle gaining. In today’s modern world, there are tons of various supplements available on the market in which most of which you don’t need if you are following a proper diet & nutrition with the right amount of quality protein. But, there are some of them that you might need if you want to fulfill your dietary needs to gain muscle as fast as possible because they may not be available in your daily diet yet your body needs them to grow muscle mass. So, without further ado, let’s take a detailed look at the 3 best supplements you only need to gain muscles.
Creatine – the Best Beginner Friendly Supplement!
If you are getting enough protein and healthy fats from your daily diet and whole food items then as a beginner, you don’t actually need any protein shakes or whey protein supplements to fulfill your need. Yet, there is a supplement that is necessary especially for a beginner which is proven to provide better exercise performance as well as extra energy while performing high-intensity workouts. The supplement is nothing other than Creatine.
It is a type of amino acid found mainly in seafoods and red meat but in a very small amount like 1-3 grams in 100 grams. If you buy a Creatine supplement, you can easily consume 5 to 10 grams of Creatine so that your performance during exercise can be improved and you will not be fatigued easily. Why is it best for beginners? Because beginners are more likely less endurable during intense workout sessions due to the fact that they are less habituated. So, once you are endurable enough to do your own then you don’t need to take Creatine anymore. As per our experience, more or less 2 to 3 months of taking this supplement would be enough for an average beginner.
Branched-Chain Amino Acids, in short BCAA is a group of 3 essential amino acids which are Leucine, Isoleucine & Valine. That means, in a BCAA supplement, only these 3 amino acids are present not any other ones. Most of us know that there are 20 different amino acids of which 9 are considered essential amino acids because they can not be produced by our body naturally so we have to obtain them from our diet. Among these 9 EAA (essential amino acids), the 3 amino acids which are called together as BCAA are the most important of all as they are the ones that start the muscle synthesis process and convert the body into the anabolic phase so that your muscles keep growing.
BCAA can be found in protein-rich foods such as eggs, meat, poultry, and dairy products but their quantity is less than our body needs for optimum muscle growth so if you have to keep your body into the anabolic phase, especially in the morning then you should take BCAA supplements to fulfill the need of these 3 essential amino acids in your body to provide maximum muscle growth. In the morning just after waking up, due to an empty stomach & lack of nutrition, your body is in the catabolic phase, and in this time, the risk of muscle loss is highest. Taking a BCAA supplement before or with your breakfast can immediately activate the anabolic phase in your body so that your muscles continue growing again.
Sometimes, you may have a busy schedule or may have to skip meals, in that case, your body might convert into a catabolic phrase again which leads to muscle loss obviously. Taking BCAA supplements will immediately start the anabolic phase to start the muscle synthesis process to make sure your muscles continue growing as we explained above. That’s why, in our opinion, the BCAA supplement is one of the best supplements that you really need in your bodybuilding journey.
Casein protein is kind of the big brother of Whey protein. Most of the people use Whey protein but overlook Casein protein while casein is found to be more important for building muscles than whey. If you are really focused on your diet and protein intake from whole foods, you don’t even need to take whey proteins anymore unless you are a professional bodybuilder who needs tons of protein. But in the case of casein protein, it should be a must in your diet even if your protein intake is optimum. Why?
Ok, to answer this question, let’s know from the basics. So, just like whey, casein is also a milk-based/dairy protein. In milk, the percentage of casein is 80% whereas whey’s is 20%. So, it is now known to you that casein protein is also made from dairy. Now, coming to the most important question, why is casein protein one of the best supplements and why is it a must in your daily diet & supplementation?
Casein is actually a slow-digesting dairy protein unlike whey which is a fast-digesting. Casein intake helps to release amino acids slowly to keep the body anabolic for several hours. Fitness enthusiasts, bodybuilders, and athletes consume casein protein before bed to stay anabolic for the rest of the night so that it helps continue muscle building process and reduce muscle loss while they are sleeping. So, hopefully, you have now understood, why you need to take casein protein. You need BCAA to immediately start the anabolic phase aka muscle building process and you need casein to continue the anabolic phase for much longer. So, make sure to take casein protein before going to the bed to prevent catabolism and muscle loss and to make your muscles continue growing. Casein protein’s this slow absorption feature makes it one of the best supplements in the bodybuilding world.
The Bottom Line
Creatine for better performance and energy, BCAA to start the muscle synthesis process immediately and lastly, Casein for continuing the anabolic phase longer – these 3 are the best supplements that you should take to fulfill your needs for gaining optimum muscle mass. Other popular supplements like whey protein, EAA, multivitamins, etc. are not mandatory to take if you are having a great diet and nutrition from whole foods as we have earlier mentioned. Anyway, we hope you have found this article about the 3 best supplements helpful enough. If it really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.