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Supplements to Increase Muscle Mass – Benefits, Risks, and Nutrition for Muscle Building
Dietary supplements are an excellent way to achieve your desired goals within a balanced and healthy lifestyle. They can help increase muscle mass and improve physical performance.
There are many different types of supplements that can be used for building muscle, but some of the most effective are:
• Proteins: Proteins are crucial for building and repairing muscles. Protein supplements can provide the body with the proteins it needs to achieve fitness goals.
However, it is important to note that, as with any dietary supplement, it is advisable to seek the advice of an expert (e.g. a nutritionist), as an excess of proteins can cause serious problems such as kidney overload, dehydration and serious digestive problems.
• Creatine: Creatine is produced in small amounts by the body and can also be obtained from some foods such as red meat and fish. It works by helping the body produce energy during intense physical exertion or activity.
In particular, creatine increases the levels of phosphocreatine in muscle cells, which can then be used to generate the high-performance energy required for intense muscle contractions.
• BCAAs: Branched-chain amino acids (BCAAs) are three essential amino acids involved in building and repairing muscles. BCAA supplements can help athletes recover faster from physical exertion and prevent loss of muscle mass.
• Tribulus Terrestris: Tribulus Terrestris is a plant that has been used in traditional medicine for centuries to treat various conditions such as low libido, fatigue and depression. There are some studies that suggest that Tribulus may increase the production of testosterone, a hormone that can improve muscle growth and strength.
• Maca: Maca is a plant native to Peru. It has been used in traditional medicine for centuries to treat various conditions such as fatigue, depression and infertility. Scientific studies have shown that maca can increase energy production, improve endurance and increase physical performance.
• Fenugreek: Fenugreek is a plant native to the Middle East and the Mediterranean. It has been used in traditional medicine for centuries to treat various conditions such as diarrhea, constipation and cough. Again, some studies have shown that fenugreek can increase protein synthesis, a process that is crucial for muscle growth.
Benefits of dietary supplements to increase muscle mass
Using supplements to increase muscle mass is common these days and can provide numerous benefits.
First, they can provide your body with the necessary nutrients for muscle growth and recovery. For example, proteins and amino acids are crucial for repairing and building muscle tissues that are damaged during intense physical activities.
As already mentioned, creatine can improve performance during intense training sessions by increasing the energy available to the muscles, thereby contributing to muscle building.
Supplements like tribulus terrestris, maca, and fenugreek can help improve energy, stamina, and possibly the production of hormones like testosterone, which plays an important role in building muscle.
Finally, supplements can also help improve post-workout recovery by reducing the time needed for rest and recovery between workouts.
Contraindications and risks of dietary supplements for muscle building
Despite the numerous benefits, dietary supplements for increasing muscle mass are not free from risks and contraindications.
For example, an excess of proteins can lead to kidney or digestive problems.
Creatine supplements can cause dehydration if not drinking enough water, and in some cases they can cause gastrointestinal distress.
The use of herbal supplements such as Tribulus Terrestris, Maca and Fenugreek should be done with caution as they may interact with other medications or existing health conditions.
In addition, the use of these supplements may cause side effects such as gastrointestinal distress, headaches, or mood swings.
Finally, it is important to remember that dietary supplements should never replace a balanced diet and a healthy lifestyle. If you plan to start taking dietary supplements, it is always advisable to consult a health professional to ensure that using these products is safe and meets your individual needs.
Foods to increase muscle mass
If your goal is to build muscle, it's crucial to give your body the nutrients it needs. Foods rich in proteins such as chicken, turkey, beef, eggs, fish, dairy products and legumes should make up a significant part of your diet. Proteins are crucial for building and repairing muscle tissue.
Foods rich in complex carbohydrates, such as brown rice, sweet potatoes, quinoa, oats and whole grain pasta, provide long-lasting energy for training and support muscle repair and growth.
Don't forget the healthy fats found in avocado, nuts, seeds and olive oil. These are important for many body functions, including hormone production.
On the other hand, it is advisable to avoid or limit processed foods and foods high in refined sugar, such as packaged snacks, sweets, sweetened drinks and fast food. These foods can cause blood sugar spikes, cause inflammation, and don't provide the necessary nutrients to support muscle building. Excessive alcohol consumption should also be avoided as it can impair muscle recovery and protein synthesis. Remember that a balanced and varied diet is the key to achieving the desired results.
There are no supplements to increase muscle mass quickly
The truth about building muscle is that it takes time, commitment and dedication.
Despite numerous advertisements and promises of "quick fixes" through the use of supplements to increase muscle mass, it is important to remember that there are no shortcuts to fast and safe muscle growth.
Dietary supplements can play a supportive role in your fitness program, but cannot replace well-planned exercise and a balanced diet.
It is always advisable to rely on natural and sustainable methods of building muscle, such as a customized training program, appropriate nutrition and adequate rest and recovery.
The key is balance and consistency, and the path to your fitness goals should be a healthy and sustainable journey, not a race to the finish.
Sources:
- Efficacy of Fenugreek (Trigonella foenum-graecum) Supplementation on Body Composition and Strength in Trained Individuals" (2015)
- Effect of Fenugreek (Trigonella foenum-graecum) Supplementation on Muscle Strength, Body Composition, and Serum Testosterone Levels in Trained Men" (2014)
- Effects of Fenugreek (Trigonella foenum-graecum) on Body Composition, Strength and Performance in Trained Men" (2013)
- Maca supplementation increases physical performance and recovery in male cyclists" (2013)
- Effects of Tribulus terrestris on serum testosterone levels and semen parameters in oligozoospermic men: a double-blind, placebo-controlled and randomized study" (2012)
- Effects of Tribulus terrestris on stress, anxiety and depression in healthy adults: a double-blind, placebo-controlled study" (2014)
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €