The 4 Top Supplements For Muscle Growth, Stamina, And Endurance

Everyone knows that eating a healthy and balanced diet and lifting weights are key when it comes to growing your muscles and building your strength.

Though, what many people may not realize is that using muscle-building supplements can help improve their endurance and enhance the impact of their workouts. When paired with resistance training, these supplements can boost your gains.

This would allow you to effectively grow your muscle mass and even maintain it. There are endless supplements available in the market, making it very challenging to choose one that suits your needs.

Fortunately, we are here to walk you through the 4 top supplements for growing muscles, stamina, and endurance to help you reach your workout goals.

1. Creatine

Our bodies naturally produce the amino acid creatine. The creatine produced by our kidneys, pancreas, and liver is then converted to phosphocreatine, which is stored in our muscle cells, allowing us to produce and use energy.

Creatine supplements are typically consumed to help boost one’s endurance and athletic performance, as well as grow muscle mass. You can check out a review of the best pre-workout supplements that contain creatine to choose one that suits your needs.

According to Jose Antonio, one of Nova Southeastern University’s Exercise Science professors, studies have revealed that you can grow your lean body mass, and increase endurance and test by taking 5 grams of creatine a day with no adverse side effects.

Michaela Devries-Aboud, a University of Waterloo’s kinesiology department assistant professor suggests that this is the perfect amount of creatine to consume as a supplement if you wish to see a consistent impact on your strength and muscle mass.

She recommends that you consume creatine with a carbohydrate (you can mix it with a juice) to increase the amount of creatine that your muscles store and to avoid the loss of urinary creatine.

Creatine has been found to work best when supplemented with periods of resistance training for both younger and older adults. Mayo Clinic explains that creatine is the most advantageous supplement for athletes like weightlifters or sprinters who require short muscle or speed bursts.

    SUBSCRIBE TO BIKE HACKS NEWS

    Want the best cycling experience?
    Sign up for the latest bikes, gear, and accessories reviews out there.


    By signing up, you agree to our Privacy Policy
    and European users agree to the data transfer policy

    Keep in mind that creatine is safe to consume for up to 5 years, as long as you consume it within the recommended doses. Too much of the supplement can be harmful to your heart, liver, and kidneys. The maximum amount of creatine that you can supplement is 20 mg per day.

    2. Protein

    Protein is an essential component of the cells in our body. It’s a vital element when it comes to increasing muscles, as its main function is to repair and build muscle cells.

    Eating a healthy diet that includes protein-rich foods like beans, eggs, and beans doesn’t guarantee that you consume enough of it to help you reach your workout goals.

    This is why you may benefit from adding a protein supplement to your diet. The results of 49 studies were analyzed in a 2018 review that looked into the effects of protein supplements on strength and muscle mass.

    The review concluded that including protein supplements in one’s diet can greatly cause significant changes in muscle size and strength when consumed consistently and paired with resistance training over a long period of time.

    Ideally, you should consume protein for up to two hours after you’ve completed your workout, as this is the best time to build your muscle mass. You can supplement your meals with protein supplements or replace the entire meal with protein shakes if you don’t have the time.

    Though, you must keep in mind that protein powders are not ideal for one’s health when consumed in great amounts, as they’re high in calories and sugar. Be sure to check the labels on your supplements so you don’t trigger a blood sugar spike or consume more calories than you intend to.

    3. Steroid Alternatives

    Many people instantly think that they can receive the same synthetic remedies that steroids provide without government oversight, upon seeing the words “legal steroids.”

    Steroid alternatives, or legal steroids, are rather natural and safe supplements that offer the same effects as the real steroid ingredients. They are enriched with vitamins, minerals, nutrients, and amino acids.

    Their main aim is to promote muscle growth by aiding in the general improvement of bodily function and processes. Athletes will be able to stay on top of their workout routines by taking steroid alternatives, allowing them to obtain the best results.

    You are more likely to get rid of extra fat and generate more muscle cells when you have the right nutrients in your body. The positive changes that legal steroids promote can make it easier to maintain high energy levels and acquire more strength.

    Real steroids surely do include synthetic ingredients that you can’t receive elsewhere. However, they do have incredibly harmful side effects on the body.

    Steroid alternatives, meanwhile, include a plethora of highly concentrated nutrients that your body requires without affecting the legality of the supplement. These supplements are just as effective as steroids while lacking potentially harmful substances, which makes them legal.

    4. HMB

    HMB, or beta-hydroxy-beta-methyl butyrate, can help reduce the breakdown of proteins while increasing their synthesis in the body. This results in a boost in muscle mass and strength.

    This supplement may also help speed up the recovery process after having completed a high-intensity workout. According to Jacob Wilson, the CEO of Applied Science and Performance Institute and exercise physiology Doctorate holder, HMB is a conditional supplement. This means that it’s best used in specific scenarios.

    Let’s say you prefer working out first thing in the morning, even without having breakfast. In that case, you can take HMB to decrease the breakdown of protein as you work out.

    Working out without having food in your system can encourage your body to break down muscle tissue to obtain energy. Using HMB helps you stay in an anabolic or muscle-building condition by decreasing protein breakdown.

    This can even help you avoid getting as sore as you normally do the day following your workout. If you take only 3 mg of HMB per day, which is the recommended dosage, you can stay safe from its harmful side effects.

    slice of a lemon with tablets on it

     

     

     

     

     

     

     

     

     

    There are common misconceptions about taking supplements to aid in muscle growth. Many people believe that these supplements can be detrimental to one’s health.

    However, when taken within the recommended dosages, some supplements are not only generally safe for consumption, but may also be beneficial to one’s overall health.

    ______________________________________________________

    Some other articles you might find of interest:

    See how bike riding makes its mark among other outdoor activities:

    How Bike Riding Compares to Other Popular Outdoor Activities

    Make a bike stand on your own with these tips:

    How to Easily Build a Bike Stand – 3 Methods Compares

    Ride bike comfortably and safely with these tips:

    Best Tips for a Safer Summer Bike Rides: Ways to Stay Healthy and Clothing to Wear

    About the author
    The 4 Top Supplements For Muscle Growth, Stamina, And Endurance — Bike Hacks