Muscles are important for everyone. The older you get, the more muscle you lose, so it is smart to train consistently. Whether you are a pro or not (yet), it can be quite difficult to find the right support. A trainer, a workout schedule or the best supplements. We are happy to help you look into it which supplements for muscle growth are indispensable for you.
Please note: you do not have to use them all, we are just sharing our own experiences.
Which muscle growth supplements will you use in 2024?
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Protein
Whey protein is a quickly digestible protein source extracted from milk. It contains all the essential amino acids necessary for muscle repair and growth. It is ideal for athletes because it is quickly absorbed by the body and ensures recovery and building of the muscles.
Many people do not consume enough protein, so a daily shake can give you a significant boost. Have a shake with about 20-30 proteins right after your workout. Or add it to your oatmeal, smoothies or pancakes; the choice is yours.
Tip: nowadays there are also many vegan protein types on the market!
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Creatine
Creatine is a substance that helps your muscles to produce energy during exertion. By taking extra creatine, you can train faster, harder and longer. This leads to more muscle growth.
Start with a loading phase and then move to a maintenance dose of 3-5 grams per day. Go for creatine gummies for optimal convenience .
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BCAAs
BCAAs (Branched-Chain Amino Acids) are the building blocks of your muscles and consist of three amino acids: leucine, valine and isoleucine. If you want to achieve maximum muscle growth, then these powerhouses are ideal.
They help reduce muscle breakdown during workouts and promote recovery after intense sessions. Use them during low-calorie periods in the form of powders, capsules or even drinks.
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Beta-Alanine
Beta-alanine is an amino acid. It helps you boost carnosine levels in your body, leading to less fatigue during your workouts. You should preferably take this throughout the day to prevent tingling in your muscles.
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Casein protein
Casein protein is a slowly digestible protein source, which also comes from milk. It gradually releases amino acids to your muscles, especially at night. Take this before going to bed so that you do not experience muscle breakdown during the night and you promote recovery.
Hopefully you now know which supplements for muscle growth you should not miss. Put it on, athlete!
