7 BEST Muscle Building Supplements

1. Whey Isolate & Whey Concentrate

To understand this, let's first understand how Whey is made. To bust an age-old myth, no unnatural ingredients are used in the production of Whey. In fact, it is made from commonly found natural ingredient i.e Milk. The residual liquid that we get after making cheese is processed to make Whey. Whey is most commonly found in two forms i.e Whey Isolate and Whey Concentrate. Whey isolate is isolated from lactose, i.e it doesn’t contain lactose. Whey Concentrate is less processed and it might not be suitable for lactose-intolerant people. Because of being more processed, Whey Isolate has low fat and more protein as compared to Whey Concentrate.

Whey protein is considered to be one of the best sources to fulfill daily protein requirements because you also get all the essential Amino Acids from it. The best part about Whey protein is that it's very easily digestible which helps in faster muscle recovery. You should consume Whey Protein after your workout for better results.

2. BCAAs

Out of all the Amino Acids required by our bodies, 40% of the requirements is fulfilled by BCAAs i.e Valine, Leucine, and Isoleucine. BCAAs can be taken anytime during the day but for better results, it's advised to consume them either early morning or during a workout.

BCAAs help in:-

1. Increasing muscle protein synthesis;
2. Reducing the breakdown of muscle during a workout which helps extensively in reducing muscle soreness and faster muscle recovery;
3. They make us feel less tired during a workout;
4. Performing our workout with the same intensity from beginning till the end which helps in gaining lean muscle mass.

3. Creatine

Creatine increases the production of ATP cells in our bodies and ATP is considered to be the main source of energy for our body. Creatine works slowly but it is really helpful in the long run. Creatine monohydrate, a dietary supplement, is the most common type of creatine supplement. It increases muscle performance and energy.

For better results, you can consume it by adding it to your protein shake after your workout.

Creatine helps in:-

• Increasing production of Anabolic hormones like IGF-1;
• Enhancing performance during a workout;
• Promoting better recovery after an intense workout session;
• Reducing the chances of injury.

4. Omega-3s (Fish Oils)

Omega-3 fish oil pills are one of the most beneficial supplements.

Omega-3s (Fish Oils) help in:-

• Reducing muscle soreness;
• Enhancing the muscle recovery process;
• Enhancing anabolic signaling which leads to better muscle growth.

5. Vitamin D3

Almost 90% of Indians have Vitamin D deficiency. The reason is quite obvious, it’s very difficult to fulfill daily Vitamin D requirements (1,000-2,000 IU) through our daily diet. Vitamin D is crucial for better muscle growth.

Vitamin D helps in:-

• Better growth and development of muscles;
• Strengthening bones and muscles;
• Boosting immunity;
• Improving mood;
• Reducing inflammation;
• Improving heart function.

Suggested dosage:- Daily 1,000-2,000 IU’s of Vitamin D3.

6. Zinc

Minerals play an important role in boosting our recovery process post-workout and in improving our overall health.

Zinc helps in:-

• Improving recovery post-workout;
• Boosting immune system;
• Accelerating wound healing;
• Decreasing inflammation;
• Helping in treating acne.

Suggested dosage:- Daily15-30mg of elemental Zinc.

NOTE- Don’t exceed the upper limit of 40mg of Zinc per day due to its potential side effects unless prescribed by a doctor.

7. Hydration

How many times have we heard that Hydration is the key? It's been said for generations for a reason. But even this should be done in moderation because consuming excessive water can also prove harmful to you. The optimum amount is approximate 3 ltr. daily and it can vary from person to person. Staying hydrated helps you get rid of the toxins and keeps you energized throughout the day. If you're dehydrated then you might not be able to workout with utmost efficiency which will slow down your muscle-building process.