It’s also great at regulating your blood and cardiovascular health. And hey, if money is no object, then by all means stock up—just be sure you’re using these as directed. Also, consider NO boosters that provide ingredients such as citrulline, pycnog-enol, and American ginseng, which enhance arginine’s ability to increase NO. How to maximize its effects: Use a ZMA product that provides about 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6, and take it 30-60 minutes before bedtime without any food or calcium. Naturally, boosting testosterone and IGF-1 can make huge impacts on muscle gains. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the number of calories and fat burned at rest and during exercise. I also find it great to take in the morning to help me get my day going. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. Questions? Intense training can compromise levels of testosterone and IGF-1. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_5','ezslot_7',120,'0','0']));How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Creatine is often considered one of the best supplements for muscle growth pre-workout. Similar to ginger, maca is another ancient herbal medicine originating from Peru. ($25, amazon.com). Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own. Regardless, it’s expensive and you still need to eat real quality food to build muscle. Whether it’s powder, capsules, or tea, just make sure you get your daily dose of ashwagandha! When researching online the benefits of ashwagandha, I was shocked to see that one of the benefits was increasing muscle mass and strength gains all while reducing body fat in healthy men! Why they made the list: The term branched-chain amino acids refers to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Bodybuilders are most interested in NO’s ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones and water (blood is mostly water, after all). It’s got a really funny name to it… and for good reason. After workouts, add 10-20 grams of casein to your whey protein. On days when you don’t train, take 2-5 grams of creatine with a breakfast that contains carbohydrates. How to maximize its effects: Take 5-10 grams of glutamine in the morning with breakfast, with your pre- and post-workout shakes, and with your nighttime snack. ($65,amazon.com). Also, use 20-40 grams of casein in your protein shakes between meals. While I don’t consume it every day, I think it’s a great supplement to take before a hard workout. This is important after exercise because consuming carbs at this time blunts cortisol levels, prevents muscle breakdown and raises insulin levels to help promote muscle growth and replenish muscle glycogen levels. Most recently, creatine has been found to increase levels of insulin-like growth factor-1 (IGF-1) in muscles, which is critical for stimulating growth. How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. When possible, take each dose without food and consider combining it with 500-1,000 mg of vitamin C, which can help maintain levels of NO for longer. Getting high comes from THC. This is equal to about 1 large cup of coffee. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_7','ezslot_1',122,'0','0'])); Why it made the list: Creatine is made from three amino acids: arginine, glycine, and methionine. Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. The farmer decided to give the herb a try and found out that it was working for him and his wife too! Why they made the list: Molecular weight is a term that refers to the mass of one molecule of a substance. Look no further than a straight black cup of coffee. All it does is promote the synthesis of Vitamin D in our skin through the ultraviolet light. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window). Follow these simple rules to build the most mass in the least amount of time. It’s even suggested that a whey and casein protein shake ingested after training increases muscle growth better than either protein taken alone. Although it has very strong and has a spicy taste, ginger will have you feeling better and increase your testosterone levels. Grab a 5g glutamine supplement. If you’re having trouble sleeping or just suffering from workout pain, take a few drops of CBD oil and you’ll feel more relaxed and comfortable. For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_12','ezslot_11',127,'0','0'])); Why it made the list: ZMA is a combination of zinc, magnesium aspartate, and vitamin B6. How to maximize their effects: Take 1-2 grams of beta-alanine or carnosine immediately before and after every workout in addition to your shakes and creatine. Beets are super easy to include in your diet. But be careful, if you workout after 4pm it’s probably not advisable to drink caffeine. This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. You put in all that effort at the gym—don’t compromise it by making these rookie muscle-building mis... Why it made the list: Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Plant-Based Protein. Amino acid supplements are usually made from human hair, feathers, and animal skin. I use it myself! ($20, amazon.com). 4 on our list). Many guys turn to supplements thinking they’ll have steroid-like effects. Casein protein powder. The sun doesn’t actually shoot a beam of Vitamin D light down to us here on earth. Ginseng and other adaptogen herbs can help an aspiring body-builder cope with the stresses of daily exercise with fewer fluctuations in sleep, mood or appetite. … Creatine. Research has found that subjects who were given arginine increased muscle strength and growth and lost body fat. Maca is very popular in the form of tea. Therefore, taking amino acid supplements are pointless. Add all these benefits together and you have the potential to gain enormous amounts of muscle.eval(ez_write_tag([[300,250],'mensjournal_com-incontent_13','ezslot_13',128,'0','0'])); How to maximize its effects: Take 1-3 grams of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate with breakfast, your pre- and postworkout shakes, and nighttime meals. Do this after breakfast and training to accelerate your muscle growth, a study published in The International Journal of Sports Medicine found. And new research finds that casein gives whey a run for its money. ($20,amazon.com). It also increases testosterone levels post workout and the amount of T receptors inside muscle cells, which allows more testosterone to stimulate more growth. Always remember that, as when taking any supplement, it’s best to consult with your doctor to … Research shows that HMCs pass through the stomach at a rate almost 100% faster than sports drinks. On non-workout days, take 2 grams with breakfast, along with creatine. Muscle-building supplements can improve physical performance during resistance training and help stimulate muscle growth. For the past 2,000 years, people have been using horny goat weed as a medicinal herb for a wide variety of treatments and benefits: Horny goat weed is a natural aphrodisiac, so make sure you try some to increase your sexual performance in the bedroom. You could also purchase a Vitamin D supplemental powder, capsules, or gels… but why do that when you can get it for free outside! 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