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What Supplements Should I Take To Build Muscle Fast?

One of the most commonly asked questions nowadays for muscle-building and fitness enthusiasts is "what supplements should I take to build muscle fast?". It's a proven fact that supplements can fasten the muscle building process and can give you an edge over those who don't use them at all. Let's face it. Supplements are convenient, effective and easy to use such that they can be included in your nutrition plan without problem. Using supplements wisely along with a solid nutrition in place will give you faster results than using none at all. Let's see what supplements you can use.

(1) Whey Protein Isolate

Whey protein isolate is highly popular for good reasons. It works and it's also very versatile. It has virtually no lactose, cholesterol, fat and carbs. Just pure high-quality protein money can buy. It has also the highest biological value(BV) of all proteins at 154 meaning the absorption rate is fast. But not all types of whey protein isolate are equal. There are those which have mixed proteins and not 100% whey protein isolates. There are several types of whey protein isolate on the market but which one to choose from? You need one which has mostly or only whey protein isolates.

If you want to build muscle fast, the most critical time you should have a whey protein shake is post-workout. This is when your depleted muscle tissues are starving for nutrients for repair and rebuild. After your workout, your body will become catabolic(losing muscles) if you don't nourish it properly. A good whey protein isolate will recharge your body to anabolic(building muscles) mode.

Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound

(2) Micellar Casein Protein

If there is one protein I consider the king of muscle building is micellar casein protein. The difference between casein and whey is casein takes time to digest and provides a sustained release of amino acids to your muscles. Your body stays anabolic for hours. Micellar casein is ideal to take pre-bed because your body will be without protein for hours during your sleep and a casein shake will do the job. So knowing when to take protein is important to maximize and maintain your muscle gains.

Optimum Nutrition 100% Casein Protein, Creamy Vanilla, 4 Pound

(3) Branched Chain Amino Acids(BCAAs)

Whey protein contains BCAAs whose main constituents are Leucine, Isoleucine and Valine essential for building muscle mass but some people prefer taking BCAAs separately to get better results as some whey protein supplements don't have enough BCAAs. This is why BCAAs supplementation is needed at times and can be taken pre workout, intra workout and post workout as well. BCAAs can be mixed with your whey protein shake directly or taken separately.

Optimum Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g

(4) Glutamine

Glutamine is the most abundant amino acid in the human body whereby it's naturally synthethized. It is mostly stored in your skeletal muscles and under major catabolic stress such as intense exercise, you'll be overusing these muscles resulting in glutamine depletion. This is where you need to have some glutamine intake which can be obtained either from foods or supplements. Supplements definitely come in handy and convenient notably after a workout. Although glutamine is not directly responsible for building muscle, it acts as an anti-catabolic agent and prevents muscle breakdown, this is why glutamine supplementation is vital post workout notably after a grueling workout.

Optimum Nutrition Glutamine Powder, 1000g

(5) Creatine Monohydrate

Creatine is a supplement when used properly can give you some amazing results. Creatine is a cell volumizer which means it attracts water to your muscles making them look fuller, denser and bigger. It also improves strength, mental focus and stamina making you more energetic. You should never take too much creatine as it can be hard on the kidneys and it's imperative to drink lots of water as creatine draws water to your muscles and consequently, can dehydrate your body. As a good rule of thumb, have a maximum of 5 grams of creatine pre-workout and a maximum of 5 grams post-workout. You can have it with some cranberry, apple or grape juice, usually a non-acidic juice is best. There is no need to do a creatine loading phase. You don't necessarily need to take creatine on non-workout days. If you buy creatine, get them in the micronized form, easier to dilute and ingest.

Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings

(6) Fish Oil

You need to provide your body with healthy fats if you want to maximize your muscle gains. Protein alone is not enough. Fish oil is crucial in your diet and it will foster optimum muscle growth and faster muscle recovery as well as lubricating your joints and maintaining overall cardiovascular health. Using fish oil supplements is easy and convenient.

Nordic Naturals - Ultimate Omega, 1000 mg, 180 softgels

(7) Multi-Vitamin

Last but not least, you'll need a multi-vitamin. Vitamins and minerals are essential to assist in muscle building as they stimulate better protein absorption to your muscle cells. They also boost energy levels which is crucial for your workout. Due to their high antioxidant levels, they boost your immune system, fight free radicals, strengthen ligaments, joints and tendons.

Kirkland Signature Daily Multi Vitamins & Minerals Tablets, 500-Count Bottle

In my opinion, these are the 7 most important supplements you'll need if you want to take your muscle building routine to another level. Best of luck.

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