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Supplements to gain muscle mass are a good way to complement your diet, as they help improve performance during physical activities and contribute to muscle recovery after exercise.
Whey protein, also known as Whey protein, casein and BCAA, are some of the protein supplements that, when accompanied by a balanced diet, promote muscle mass gain. See how to go on a diet to gain muscle mass.
However, the intake of high amounts of supplements to gain muscle mass can cause kidney failure and, therefore, they should only be consumed under the guidance of a nutritionist or nutritionist. Understand better what it is and how to avoid kidney failure.
The main supplements that can be used to improve performance and gain muscle mass are:
1. Whey protein
Whey protein is a protein supplement made from cow's, sheep's or goat's milk whey, which helps to increase strength and physical performance during training.
In addition, the supplement improves muscle recovery after exercise and increases muscle production. Understand more about how to use whey protein to gain muscle mass.
There are different types of Whey protein, according to the concentration of protein, carbohydrates and fat:
- Whey protein concentrate: has up to 89% protein, more calories, carbohydrates and fat;
- Whey protein isolate: has a minimum of 90% protein, less calories, carbohydrates and fat than whey protein concentrate;
- Whey protein hydrolyzate: has a minimum of 90% protein, with low amounts of calories, carbohydrates and fats, and has better digestion than the previous ones, because the proteins already are digested, that is, divided into amino acids.
How to use: The amount of Whey protein varies according to nutritional needs and daily protein consumption. However, it is generally recommended to dilute 20 to 30 g of the supplement in water, juice or add it to fruit 30 minutes before or up to 30 minutes after workouts.
Creatine is an amino acid that can be found in red meat, fish and seafood. However, in the form of a supplement it has higher concentrations of proteins, being indicated to improve physical performance during physical activity and help with muscle mass gain. Learn how creatine can help you gain muscle.
In addition, creatine consumption also prevents cramps and injuries during exercise and improves muscle recovery after training.
There are some types of creatine, and the most recommended form is the monohydrate, as it is better absorbed and provides better results.
How to use: Creatine supplementation can be done in various ways according to the objective and individual needs, with an intake of 0.3g/kg being normally indicated of body weight for 7 days, after which it is recommended to consume 3 to 5 g of creatine per day.
BCAA is a supplement that contains essential amino acids for the body, such as leucine and valine, being indicated for athletes and practitioners of regular physical activity, as it helps to improve performance, preventing fatigue during training. Discover all the he alth benefits of BCAA.
By improving mood during physical activities, BCAA contributes to the formation and maintenance of muscle mass. Using the supplement throughout the day and after training reduces muscle damage caused by exercise, facilitating gain of muscle mass.
How to use: BCAA intake varies according to individual needs and each person's goal. However, the suggested consumption is normally 2 capsules, one to three times a day, between meals and after training.
Glutamine is a non-essential amino acid, meaning that the body is able to produce it and therefore does not normally need to be consumed. However, the glutamine supplement has higher concentrations of the amino acid, being indicated to improve performance during intense and prolonged training in athletes.
In addition, glutamine also promotes muscle mass gain and helps in muscle recovery after physical activity. Check out other glutamine benefits.
How to use: The recommended daily amount of glutamine varies according to nutritional needs and physical activity, but for athletes, a total dose of 8 to 15 grams daily, divided into 2 to 3 times throughout the day, along with water or juice.
Casein is a protein present in large amounts in cow's, goat's or sheep's milk, which increases muscle production, contributing to muscle mass gain in athletes and practitioners of physical activities. Discover all the benefits of casein supplementation.
How to use: the amount of casein varies according to the goal, he alth status and individual physical activity practices, being generally recommended between 0.8 and 2.2g / kg of body weight per day, which should be mixed with 200 ml of water or fruit juice, about 30 minutes before bedtime.
Carnitine is an amino acid naturally found in meat and fish. However, the supplement contains higher concentrations of carnitine, which has an ergogenic role, improving physical performance and recovery after workouts.
By increasing capacity during exercise, carnitine is indicated to increase muscle mass production in athletes and long-term physical activity practitioners. See other benefits of consuming carnitine.
How to use: The recommendation for carnitine typically ranges from 2 to 4 grams in powder or capsules per day that can be consumed all at once or divided throughout the day.
L-arginine is an amino acid that stimulates the production of growth hormone and creatine in the body, and has antioxidant properties, being essential for muscle mass gain.
L-arginine supplement is usually prescribed for practitioners of high intensity physical activity, as it increases strength and endurance, improves blood circulation and fights free radicals that can disrupt muscle production, promoting, thus gaining muscle mass.
How to use: L-arginine can be found in capsule or powder form and the usual intake recommendation is up to 3 g of the powdered supplement, diluted in water or other drink once a day, or 1 to 2 capsules of 500mg up to 3 times a day.
8. Vegetable proteins
Plant proteins, from peas, soy, rice or pumpkin seeds, are supplements that have been recommended especially for vegetarians or people with a food intolerance or allergy.
These plant supplements are rich in protein of a quality very similar to that of animal proteins, being important to improve physical resistance and promote muscle mass gain in athletes, bodybuilders and practitioners of physical activity.
How to use: vegetable proteins can be sold alone or in combination, and the recommended intake is 30 g of protein, added to 250 ml of water, juice or added to fruit, once a day.
Cautions when using add-ins
People with milk protein allergy should not consume casein and whey protein supplements.
Whoever has kidney or liver problems should always consult a doctor before starting the use of glutamine, BCAA, creatine, arginine and casein, as these supplements can harm the functioning of these organs.
L-arginine supplementation is not recommended for anyone under the age of 18. People with viral infections such as herpes should also not take this supplement.
Prolonged and high-dose intake of supplements to gain muscle mass can cause kidney failure and, therefore, they should only be consumed with the guidance of a nutritionist or nutritionist.