You're here because you value proactivity and prioritize your health. You're on the hunt for that extra edge to build a body that doesn't just look great but also feels and works great.
While a nutritious diet and consistent exercise form the bedrock, supplements offer that extra push to help you build total body muscle growth.
In this guide, we’re unveiling the 6 essential supplements that could be your game-changers for muscle growth and overall body vitality.
There's a common question we often hear: “If our ancestors thrived without supplements, why do we need them today, especially for something as natural as building muscles?” It’s a valid query and deserves an insightful response.
While a well-balanced diet is the foundation, supplements have become almost essential in today's context to ensure we fill in any nutritional gaps. They provide an unfair advantage to support our body's muscle-building needs.
For busy professionals who're in a hurry to know the list of supplements to build muscles, here's a quick overview.
How to take
Muscle repair and growth
Post-workout, 1.2-2gm per Kg of body weight
Injury prevention, denser muscles
Anytime, 3-5gm per day
Delays muscle fatigue
1.6 grams daily, preferably after food
5-10 grams daily
Muscle recovery, nutrition absorption
5-10 grams daily
600 to 1,000 IU each day.
But don't just screenshot this table & file it away.
Do take the next step — choose a multivitamin system that offers you the necessary supplements aligned to your current body and your future goals.
One of the best options is Complete 365. It's a multivitamin system for men & women over 40s.
To know more about each of the supplements in detail, keep reading.
Protein powder is a concentrated source of protein derived from animal or plant sources. It accelerates muscle repair after workouts & hence boosts workout performance over time.
The most common types include:
Creatine Monohydrate is a naturally occurring compound found in small amounts in certain foods and is also synthesized in the body from amino acids. In supplement form, it's a white, powdery substance that looks a bit like granulated sugar.
It is in foods like beef, chicken, and milk. But you'd need to eat a lot of meat daily — 2 to 3 pounds — to get what you'd find in just one teaspoon of the powdered version.
Beta-alanine is an amino acid. But unlike other amino acids, you don’t get it directly from foods. Instead, our body makes beta-alanine when it breaks down other amino acids from the proteins we eat.
To produce a good amount of beta-alanine, you'd have to eat a LOT of protein-rich foods daily. This means more calories and possibly too much of other nutrients. So, relying on just food might not be the best idea.
Beta-alanine helps to delay muscle fatigue, allowing for longer periods of high-intensity exercise.
It raises the carnosine concentrations in muscles, which can buffer the acid that builds up during strenuous activity.
This means you can sustain a high-intensity workout for a slightly longer duration before you feel the burn or need to stop.
BCAAs refer to three essential amino acids: leucine, isoleucine, and valine. They are termed "branched chains" due to their molecular structure.
Unlike some other amino acids, your body can't produce BCAAs, so you have to get them from your diet. Foods rich in protein like meat(chicken, beef, salmon), dairy, and legumes provide BCAAs.
Taking BCAAs in supplement form ensures a quick and concentrated dose, especially beneficial around workout times.
BCAAs, especially leucine, stimulate muscle protein synthesis – the process where your body makes new proteins to replace the old ones. This synthesis is how muscle growth occurs.
Glutamine is the most abundant amino acid in the body. While it’s classified as non-essential (meaning our bodies can produce it), there are situations where the body's demand exceeds its production capacity, like during intense workouts.
And that's why you need to take it as a supplement.
Even though glutamine has these potential benefits, studies have indicated it doesn't directly boost exercise performance. In simpler terms, while it can help your muscles recover post-workout, it might not give you that extra push during your actual exercise routine.
Your body produces Vitamin D naturally when it's directly exposed to sunlight. This is why it's often dubbed the "sunshine" vitamin.
But many factors, including where you live, time of year, cloud coverage, and even sunscreen, can affect how much sunlight you actually absorb. So it's necessary to supplement it.
A lack of this vitamin is directly linked to a reduction in muscle size, especially prominent in the major muscles of the lower limbs - those vital for mobility.
This deficiency can lead to decreased muscle strength, a factor that significantly contributes to reduced physical agility and an increased risk of falls, particularly among the elderly.
All these issues can be addressed and often reversed with appropriate vitamin D supplementation.
The best & simplest way to check dosage for your body is through blood tests.
Not all supplements are created equal & not everyone's needs are equal. So picking up a bottle from the grocery aisle just because it's on sale might not be the best choice.
Here are things you should care about when buying supplements for building muscles:
When choosing Unfair Advantage Complete 365, not only do you receive a top-quality product, but the package also covers the cost of blood work. This means you get a supplement tailored to your unique needs, ensuring optimal effectiveness.
In an age where health is the true wealth, you have the privilege and resources to elevate not just your muscle game but your entire well-being.
Here's a challenge — Don't just sit on this information and use it as a launching pad to work toward your fitness goals.