Four supplements that will help you gain muscle mass
Decidimos pegar na enorme variedade de suplementos disponíveis no mercado, e escolher quatro que te podem ajudar a ganhar muscle mass.
São produtos que te vão ajudar a melhorar a tua alimentação e também melhorar o teu desempenho no gymnasium.
Above all, they are supplements that will help you get better results.
Here then is the list of the four chosen and why.
The most common supplements.
Nem sempre é fácil atingir as quantidades de proteína diárias necessárias para ganhar massa muscular, e é por isso que este tipo de suplementação pode ser tão útil.
With a simple protein shake you can in less than a minute ingest around 20 to 30g of high quality protein.
Different types of proteins
It is one of the proteins in milk, and has an excellent amino acid profile.
It is quickly absorbed and therefore very useful after training to help with recovery, or even before training if you need a quick protein source to go training after a short time.
It can be said that at the level of protein supplements, Whey is the most interesting choice.
Casein is the other protein in milk, but unlike Whey, it is slow to absorb.
It's a good choice especially before bedtime, but it can also be used during the day.
It should not be used before training, as its slow digestion can cause discomfort during training.
Albumin is the protein in eggs, and although it is much less popular than milk proteins, it is also of good quality.
It has a very good amino acid profile, and compared to milk proteins, it can be said to have an average absorption rate.
Great for daytime use.
Although milk proteins and albumin are the most popular supplements, there are still other types.
From soy protein, which is mostly used by people who don't eat animal protein, to even meat protein supplements, the choice is huge.
However, both in terms of quality and in terms of price, the Whey protein it is without doubt the best choice.
Then there are still products that are a mixture of several proteins, pay attention to the content of this “mix” as inferior quality protein is often used to lower the price of the supplement.
An example of this is the WIN Nutrition Hi-Protein.
In order to gain muscle mass, you need a good amount of protein daily.
In addition to a good amount of protein, it is important that it is good quality protein with a good amino acid profile.
By using a quality protein supplement powder, you do just that.
Furthermore, after training a Whey protein shake can be very useful to help you recover and increase muscle mass.
A huge advantage is the ease with which you can add protein to any meal with a simple shake.
You don't exactly have any great advantage in using a powdered protein supplement over a good steak or fish steak.
But can you get all the protein you need from just these foods?
Meetings on here analyzes of various protein supplements.
Although gainers have their pros and cons, they are valid supplements for those looking to gain muscle mass.
They are hypercaloric supplements, that is, rich in calories.
It always depends from product to product, but the common factor in all of them is high levels of carbohydrates and calories.
Below is a basic guide to help you choose a good gainer.
How to choose a good gainer?
First you must pay attention to the amount of protein per 100g and not per serving.
For every 100g you should have at least 20g of protein.
Brands usually highlight the amount of protein in their product per serving.
The problem with this is that each brand defines its dose and it can be 100g, 200g or 300g.
A product with 30g of protein per 100g is a good gainer.
One with 50g of protein for every 300g is a bad gainer.
Always look at the amount of protein per 100g, not per serving.
Second, you should see what protein sources are used.
A supplement that uses soy as its main protein source will always be inferior to a product that uses milk proteins.
How to see this?
Look at the label, in the ingredient listing area, the ingredients that appear at the top of the list are those used in greater proportion in the supplement.
Ingredients: Maltodextrin, Soy Protein, Wheat Protein, Whey Protein Concentrate
Ingredients: Maltodextrin, Whey Protein Concentrate, Calcium Caseinate
What will probably be the cheapest product? Gainer A.
what will be the BEST product? Gainer B.
In Hypercaloric A, the main source of protein is soy, followed by wheat and finally whey protein, that is, Whey.
In Hypercaloric B, the main protein source is whey protein (whey), followed by calcium caseinate.
Biological value is how we classify the quality of a protein.
In the case of soy and wheat, the biological value is much lower than that of Whey protein, and therefore, they are inferior quality proteins.
Finally, you should pay attention to the supplement's carbohydrate source.
Oats will always be a better quality carbohydrate source than dextrose or maltodextrin.
The method for discovering this is the same as for protein.
Look at the label, and in order you find the most used and least used ingredients.
Ingredients: Dextrose, Whey Protein, Maltodextrin, Isolated Soy Protein, Oatmeal
Looking at this label, you would know that in this product the main ingredient would be dextrose, followed by whey protein, maltodextrin and so on.
In order to gain muscle mass, you need to consume more calories than you expend.
A simple way to achieve this is to use this type of add-in.
A gainer is a type of product that has a huge amount of calories, and this will help you reach an excess of calories.
Although we are not proponents of using this type of supplement regularly, it is an acceptable choice to quickly and conveniently increase calories in your daily life.
It doesn't have any advantage over using good quality food, but if it makes the difference between consuming or not consuming the necessary calories, it's worth it.
Creatine is an excellent supplement for those who practice bodybuilding, especially when the goal is to gain muscle mass.
It is a supplement that will help you gain strength and consequently more muscle mass.
Unlike proteins and gainers, in the field of Creatine there are not many mysteries.
There are several types of Creatines, but the most studied, recommended and safe is Creatine Monohydrate.
Meetings on here the analysis of the various Creatine supplements on the market to help you decide which one to choose.
The reason for using a Creatine supplement is simple.
Creatine is considered the most effective supplement for anyone looking to gain muscle mass.
While protein supplements, and gainers, help you to complement your diet, and thus get good results, Creatine is different.
Creatine has a very unique effect, which cannot be reproduced through food.
You'll have more energy and more strength, which will lead to higher workouts and more loads and thus more muscle mass.
It's a rather simplistic description of what Creatine can do for you, but if you want to know more, check it out. on here our guide.
Pre-workout supplements, like gainers, generate some debate regarding their usefulness and benefits.
However, a good pre-workout supplement can be of significant help.
This type of supplement aims to increase the performance of your training, greater concentration, more energy and more strength.
In specific cases they can be really great assets, as for those who train very early for example, and need something to wake them up for training.
If you want to use a pre-workout, choose products that focus more on the energy component and concentration than on supplements that only appeal to a bigger “pump”, for example.
The most popular pre-workout to date was the famous Jack3d for the simple reason that it gave incredible energy and a huge desire to train.
Opt for supplements that also contain caffeine or another type of ingredient that will stimulate you to perform better.
The big advantage of using this type of supplement is simply getting better workouts.
If you get some more repetitions, lifting some loads and having extra energy on days when you're more tired, you'll get a simple benefit.
More muscle mass.
Better workouts lead to greater gains in muscle mass.
That's why a pre-workout is a good supplement to use if your goal is to gain muscle mass.
Learn to create your own pre-workout supplement in this article.
Even though there are four supplements, that doesn't mean you need to take them all.
Also remember that there are no mandatory supplements.
No fundo são apenas quatro boas sugestões que te vão ajudar a ter melhores resultados no ginásio.
Did you add any supplements?
Leave your opinion in the comments.