Top 11 Ultimate Protein Powders for Muscle Build-up
From egg whites to chicken, there are a large number of products recommended for muscle build-up. If in spite of consuming the natural protein sources and lifting weights you aren't getting the desired results, then your body might be in dire need of a protein supplement.
Protein is the only product that you must consume on a daily basis for building up new muscle tissue. It provides the body with building blocks to produce amino acids that play a pivotal role in building the muscles. Basically, muscles wouldn't exist without proteins.
We have listed 11 ultimate protein powders that would help you in muscle build-up and ease this arduous process altogether.
Beta-alanine / Carnosine Supplements
Beta-alanine occurs naturally in the human body. This non-essential amino acid is converted into other chemicals that can affect the body directly. Researchers have proven that when muscles have more strength and endurance when their carnosine level is high. Beta-alanine when combined with histidine form carnosine. Carnosine stimulates the muscle fibers’ ability to contract with force, for a longer time without fatigue. Studies have also shown that the muscle strength and power spiked in athletes who took beta-alanine. It is beneficial for older adults, may reduce symptoms of fatigue, may enhance benefits of creatine. The recommended dosage of Beta-alanine is 4-5 grams per day.
Beta-Ecdysterone Supplements
Beta-ecdysterone is also known as ecdysterone or 20-hydroxyecdysone. It is a naturally occurring phytochemical found in plants and insects. Years ago Russian scientists discovered that beta-ecdysterone has anabolic properties. Bodybuilders consume it mainly for muscle build-up. It is promoted as a natural alternative to steroids and is claimed to be a potent growth promoter with no adverse hormonal changes. This protein supplement can build lean body mass, might help in treating Osteoporosis and help in lowering blood glucose levels. Beta-ecdysterone is found in about 150 plant species, but it can be ingested only in the form of capsules. 5 mg of per kg weight is recommended.
BCAAS – Branched-Chain Amino Acids Supplement
In a study conducted at the University of Birmingham in the UK, researchers revealed that the subjects who ingested BCAAs pre and post workout had a significant reduction in muscle soreness. A Brazilian study showed that BCAA supplement helped reduce fatigue and burn more fat in glycogen-depleted subjects. The term branched-chain amino acids refer to the most crucial amino acids – leucine, isoleucine, and valine that repair and build the muscular tissues. Leucine is the most vital of the three, as it can trigger muscle protein synthesis on its own. But it’s still to take all three together, since they work in synergy and provide a multitude of benefits viz. muscle growth, increased energy during workouts, the blunting of cortisol and decreased delayed-onset muscle soreness.
Carnitine Supplement
Carnitine includes some compounds viz. L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. It is one of the most renowned and famous fat-loss supplements. It is also known to improve high-intensity workout capacity, athletic performance, speed up the recovery from intense exercise, improve brain functionality, prevent oxidative stress, diabetes, cardiovascular diseases and chronic inflammation. Apart from this, Carnitine intake is known to aid weight loss, when combined with Omega 3 it triggers fat loss, fights Visceral Belly fat efficiently, enhances recovery and eventually improves cognitive performance.
Casein Protein Powder
A close competitor to Whey protein, Casein, is an ideal pre-bedtime snack as it prevents catabolism while you are fast asleep and has a prolonged digestion rate. This protein supplement makes you feel less full, which makes it an excellent snack for all those who want to pack on muscle mass. Research has revealed that casein, when taken post-workout, boosts muscle protein synthesis just like whey. It’s recommended that a blend of whey and casein protein shake, post-training, stimulates muscle growth than either protein taken alone. Some of the benefits of Casein Protein Powder are – excellent muscle retention, significant fat loss, helps in promoting colon health and lastly, it is the high-quality protein source available. A study published in Journal of Nutrition revealed that Casein, when compared to Soy, is of better quality.
Creatine Supplement
Made of amino acids arginine, glycine, and methionine; Creatine consumption increase strength and the body weight up to 10 pounds. It quadruples the energy and helps you do more reps in the gym without getting tired. The protein supplement absorbs more water into the muscle cells, placing a stretch on the cell and increasing its long-term growth. Creatine is also found to elevate levels of insulin-like growth factor-1 (IGF-1) in muscles, that is again critical for stimulating growth.
Glutamine Supplement
Loved by the bodybuilders since decades, Glutamine is central to muscle function and is found plenty in the human body. It aids muscle growth by elevating levels of leucine in muscle fibers, reduces muscle breakdown and safeguards the immune system. Glutamine when consumed pre-workout, decreases muscle fatigue and boosts growth hormone levels.
Nitric Oxide Boosters Supplement
Nitric oxide molecule is found in the entire body and is known for its ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones, and water. This gives extraordinary energy during workouts, an improved muscle pump, and better muscle recovery and growth post workout. Nitric oxide boosters don’t provide Nitric oxide directly, but instead infuse arginine, which is an amino acid that readily converts to Nitric oxide in the body. Research has proved that arginine increases muscle strength and growth and helps in losing body fat.
Whey Protein Powder
Whey reigns the list of all of the mass-gain supplements because of its ability for pushing protein synthesis. It is a milk protein with a high level of BCAAS. What makes Whey the king of protein powders? It is an excellent source of optimum quality protein, is easily digestible and absorbed quickly when compared to other proteins. Whey promotes muscle growth and maintains it when coupled with strength training. Due to its bioactive peptides called Lactokinins, it might lower the blood pressure. It is also capable at moderating elevated blood sugar levels and thus, is extremely beneficial for people with Type-2 Diabetes, regular consumption of Whey has shown a reduction in blood levels of C-reactive protein, which in turn reduces inflammation. Not only this, but Whey may also enhance the antioxidant defenses of the body, lower cholesterol levels, lower hunger and help in weight reduction at a faster pace.
ZMA Supplement
A combination of zinc, magnesium aspartate, and vitamin B6, ZMA a vital supplement for hard-training athletes. These critical minerals are essential for maintaining hormone levels and aiding sleep. Intense training can decrease testosterone and IGF-1 levels. With ZMA this deficiency can be met and when testosterone and IGF-1 levels are boosted, muscle gains.
High Molecular-weight Carbs (Vitargo) Supplements
HMCs are made up of large and heavy molecules. Patented as Vitargo brand, they are typically made from waxy maize (corn) starch. They have the extraordinary ability to rapidly pass through the stomach to the intestines and get absorbed into the blood. Research shows that HMCs move through the stomach 100% faster than other sports drinks.
Which of these 11 supplements do you prefer? Do let us know in the comments section below, because one can never have too much muscle.