Training & Sports Mass BuildingIf you’ve had questions about what the best supplements for building muscle mass are, the answers have become clear from recent research. Protein, essential amino acids and creatine stand together as THE most important and effective aids for boosting muscle volume. The fact that they far exceed anything else may be well known, but recent research has clarified it further, by comparing the effectiveness of each of these three power tools in relation to each other, and then ranking them. Looking at their subtle differences can help you make decisions how to combine them for the most efficient and effective nutrient timing strategy.
In study after study, creatine has emerged as THE anabolic supplement, beating out the other two by a muscle fiber. Creatine has been shown to be safe in study after study, as it helps build muscle protein, not water weight. Using creatine long term WILL increase your muscle strength and size.
The rank of second best anabolic supplement falls to the essential amino acids, with leucine being the most anabolic of them all. Recent University of Texas studies confirmed that even 3 grams of leucine will noticeably boost muscle volume and strength.
Whey protein and casein are the last of these anabolic super stars. You can rely on whey and casein proteins to boost your muscle volume consistently, and give you a volume edge.
Studies suggest the value of taking whey or casein protein just after exercising, but some sports nutrition experts take it further and suggest that you add in at least 3 grams of creatine and essential amino acids to your protein shake. Combine these super stars, and build muscle from three directions at once. Throw in a banana and/or some peanut butter, once you’ve made sure the brand is safe, and you’ve got an amazing mass builder.
In study after study, creatine has emerged as THE anabolic supplement, beating out the other two by a muscle fiber. Creatine has been shown to be safe in study after study, as it helps build muscle protein, not water weight. Using creatine long term WILL increase your muscle strength and size.
The rank of second best anabolic supplement falls to the essential amino acids, with leucine being the most anabolic of them all. Recent University of Texas studies confirmed that even 3 grams of leucine will noticeably boost muscle volume and strength.
Whey protein and casein are the last of these anabolic super stars. You can rely on whey and casein proteins to boost your muscle volume consistently, and give you a volume edge.
Studies suggest the value of taking whey or casein protein just after exercising, but some sports nutrition experts take it further and suggest that you add in at least 3 grams of creatine and essential amino acids to your protein shake. Combine these super stars, and build muscle from three directions at once. Throw in a banana and/or some peanut butter, once you’ve made sure the brand is safe, and you’ve got an amazing mass builder.
