Did you know that for plain muscle building regular protein supplements work just fine. HOWEVER, for Lean Muscle Building, where you shed fat and try to carve out a lean physique, you need supplements for lean muscles, which help you in this process.
We know, you will ask “Why?”
Well, the answer is getting lean is not that easy as many think! Indeed, you will be following a lean muscle workout plan but there is more to it. But to support that workout plan, athletes need specialized nutrition and supplements for lean muscle growth. And we are going to show you them now.
6 Best Supplements for Building Lean Muscle
1. Whey Protein
Whey Protein is the best supplement for building lean muscle. In bodybuilding, whey protein helps because they are loaded with BCAAs, which play a major role in fat burning. Since protein improve satiety levels and increase energy spending, they keep you full for longer intervals, which in turn mean you will never overeat. Further, research shows that whey protein helps in increasing strength and lean muscle growth in bodybuilders.
When exercising, fast-acting protein shakes like whey protein is good to use before and after exercise, whereas slow-digesting protein like casein protein is beneficial before bedtime. For lean muscle gain, you should consume both the proteins at the appropriate time.
2. BCAA (Branched Chain Amino Acids)
Leucine (one of the three BCAAs) plays a significant role in increasing levels of amino acids in muscles and thereby allowing skeletal muscles to alleviate protein synthesis. The other two Isoleucine & Valine together with Leucine form a collective energy source when you exercise. These three maintain positive Nitrogen balance, which helps grow lean muscle.
BCAA enhances muscle protein synthesis rates, fuels muscle tissues, aids quick recovery, increases strength gains, and hence it qualifies to be in the list with full marks of supplements for lean muscle building.
Actually, when you exercise for long duration your body experiences a decrease in muscle protein synthesis. Further, there is a net increase in protein wastage and oxidation of amino acids affecting your recovery time. Hence, to bring muscle protein synthesis rates back to normal and speed up post-exercise recovery, we depend highly on BCAA.
It has the ability to diminish the muscle breakdown during prolonged exercising, which can increase in strength and performance. Moreover, glutamine supplements are effective in reducing ammonia levels in the blood, which is a key factor in reducing performance, and hence improved performance results.
In weight training, you will find that supplementing with glutamine will help lift heavier weights for long intervals. So, when you train more often and push your limits each time, you get stronger and leaner.
The best part is, glutamine improves growth hormone levels in the body. If you are focusing on lean muscle growth, then mere 2 grams of glutamine supplementation can hike growth hormone.
For best results, 5 grams glutamine taken first thing in the morning, post-exercise and before bedtime is recommended.
Research shows that Creatine Monohydrate is the best supplement to get lean. It provides an additional phosphate group to adenosine diphosphate, which further utilizes it to produce ATP molecules, which are our body’s primary energy source. Thus, this increase in energy supply leads to better anaerobic exercise capacity, strength, and lean body mass in combination with training. In fact, it increases high-intensity exercise capacity and lean body mass during training.
By Consuming 15-20 grams of Creatine Monohydrate for 3 days (called the loading phase) and then following it by 3-5 grams daily for the next few weeks is the BEST way to increase muscle creatine stores.
Beta-alanine is the fundamental unit of Carnosine, a molecule that helps buffer lactic acid formation in the muscles. Lactic acid is the compound that builds up during exercise, starts a burning sensation in your muscles, and makes them tired early up. Reducing these very levels of lactic acid will ensure that your muscle works to their fullest potential and generate best results.
Beta-alanine also helps in increasing physical performance output in 60-240 second range.
Taking 3 grams of beta-alanine per day helps very much.
Caffeine has proved its effectiveness for enhancing performance in athletes when ingested in low-to-moderate dosage. It has boosted strength and endurance, and delayed the commencement of muscle soreness and perk up focus and concentration during training.
Besides all this, caffeine is highly involved in mobilizing fat from fat cells, pooling them into the blood effectively and used as energy. It also acts as a stimulant for other supplements, allowing them to stay effective for long periods.
Research says the dosage of 3-5 mg/kg of bodyweight is very effective in maintaining stimulation.
These six special supplements boost your chances of building lean muscles in the least possible time. If you are looking forward in your bodybuilding routine, to build lean muscles, waste no time because time is money.