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Supplements to gain muscle mass, such as whey protein, also known as whey protein, and the branched chair amino acids, known by their English acronym BCAA, are indicated to increase the results of the gym, giving a more firm and shapely body. These supplements can even be used for those who want to put on weight without gaining abdominal circumference.
However, its use should only be done under the guidance of a nutritionist or nutritionist because its indiscriminate consumption can impair the functioning of the kidneys. Here's how to prepare a protein supplement at home.
The main supplements to gain lean mass in men and women are:
1. Aggression
This supplement consists of magnesium and stimulates the production of testosterone, promoting an explosion of energy for intense workouts. In addition, it increases strength, improves natural testosterone and increases libido.
It is recommended that 3 capsules of the supplement be consumed before bedtime, however, it is recommended that its use be monitored and indicated by a nutritionist.
2. Tribulus terrestris
Tribulus is a supplement made from the medicinal plant Tribulus terrestris and is capable of increasing muscle strength, relieving feelings of tiredness and weakness, stimulating sperm production and improving sexual performance, and is therefore more recommended for men.
It is recommended to take 1 or 2 capsules of the supplement daily, preferably at breakfast and in the afternoon snack.
3. BCAA - branched chain amino acids
BCAA supplements promote muscle formation and assist in the maintenance and growth of skeletal muscle. Using before and after exercise can reduce muscle damage caused by exercise and thus stimulate hypertrophy.
You should take 2 capsules one to three times a day, between meals and after training. Learn how to take the BCAA supplement.
4. Whey protein - whey protein
O whey protein It is a supplement widely used by both men and women and is able to increase muscle strength and performance in training, improve muscle recovery after training and increase the production of proteins and muscle mass. In addition, this supplement helps to promote low blood pressure, increases energy and mental acuity.
O whey protein can be consumed 20 minutes before training or up to 30 minutes after and can be mixed with a meter, or according to the recommendation of the nutritionist, in water, milk or juice, in addition to fruit, ice cream, cereals, baked goods or soups, for example .
5. Syntha - 6 Isolate
It provides a combination of fast and slow release proteins that promotes a moderate release of amino acids to stimulate muscles. This supplement favors muscle recovery and increases protein synthesis, stimulating hypertrophy.
You can consume 1 meter of this supplement, or according to the recommendation of the nutritionist, mixed in water or milk, at least twice a day.
6. Femme Protein
Femme protein is similar to conventional whey protein, however it has other constituents, such as elastin and collagen, that positively influence the woman's body. Thus, Femme protein is one of the supplements indicated for women who want to increase muscle mass, because in addition to favoring hypertrophy, it promotes appetite control, helps in hydrating the skin and keeps nails and hair healthy.
The form of consumption is the same as that of whey protein: mix 1 meter in water or milk and consume before or after training.
7. Delight-Fitmiss
Delight-Fitmiss is a protein shake that can be used to complement healthy meals and snacks, as it is rich in vitamins and minerals essential for the body, as well as being rich in proteins.
8. Nutry Whey W
Nutry Whey W is a supplement whose formula was developed especially for women, as it is composed of essential amino acids, minerals, vitamins, fibers and collagen, helping not only in the process of gaining muscle mass, but also in maintaining the metabolism.
It can be taken 1 or 2 times a day and, for that, just dilute 30 g in 200 ml of water and beat in the blender.
Other supplements that can be used are Lipo-6 Black or Thermo Advantage Serum, which are indicated to increase energy and metabolism levels, burning excess fat.
9. Creatine
Creatine is a supplement that can be used to improve physical performance and help in gaining muscle mass, and its use should be guided by a nutritionist and accompanied by the practice of physical activities and a balanced and adequate diet for mass gain. thin.
Creatine supplementation can be done in various ways according to the person's goal, and it is usually recommended by the nutritionist that 2 to 5 grams of creatine be consumed daily for 2 to 3 months. Here's how to take creatine to build muscle.
10. Glutamine
Glutamine is the amino acid in greater quantity in muscles, being used mainly by bodybuilders, as it promotes and maintains muscle hypertrophy, in addition to improving performance in training and muscle recovery after physical activity.
The recommended daily amount of glutamine is 10 to 15 grams for athletes divided into 2 to 3 doses per day, which can be consumed before training with a fruit or before bed. Check out other benefits of glutamine and how to take it.
Also see which foods are high in protein that help increase muscle mass: