SUPPLEMENTS TO BUILD MUSCLE

[SUPP THREAD]

Don't waste your

Most supplements are useless

But there are good ones that help you to build muscle

Here are a couple of supplements that I recommend


(1/10)

1-Creatine monohydrate

Creatine is a well-known supplement

It's quite useful and it's cheap

It has been associated with increased muscle mass, increased exercise performance

Also, it has a neuroprotective role

But if you have kidney issues I don't recommend it

(2/10)

2-Omega 3

Omega 3 has so many benefits besides muscle building

It is also neuroprotective and good for your cognitive function

But it is also very very good for muscle building

It increases muscle protein synthesis by about %50 according to a study

Take your Omega 3

(3/10)

3-BCAA

BCAAs are generally waste of money

People use them in the wrong way

But there is one thing that it's useful

And it's muscle-building

Let me explain why it is a waste of money and how you can use it to build muscle

(4/10)

BCAAs contain 3 amino acids

Leucine+Isoleucine+Valine

Leucine triggers insulin and mTOR

Which means every time you consume it, you spike your insulin

Especially if you are practicing IF, it breaks a fast

And it's not necessary to preserve your muscle during your fast

(5/10)

Fasting itself preserve your muscles

So, you don't need it to preserve your muscle whether you're fasting or not

However

If you take it with your post workout meal or when you break your fast

It will help you to build muscle

(6/10)

As I said earlier

It triggers mTOR which is necessary to build muscle

And when you take it at the right time

You can increase the efficiency of your meal, therefore, it can help you to build muscle

Take it with your post-workout meal or when you break your fast

(7/10)

4-Beta-Alanine

It is one of my favorite supplements

It has similar effects with creatine

And it increases your exercise performance like crazy

It reduces the acidity in your muscle tissue that occurs when you work out

Therefore, it makes you do more reps

(8/10)

Iso whey protein can be useful but if you get enough proteins

There is no need

Alright, these are a couple of supps that I find useful

Also, I'm using citrulline malate along with b-alanine as a pre-workout

So, I recommend citrulline as well, it gives you a good pump
(9/10)

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