Maintaining a healthy and appropriate weight can be challenging, especially since modern society has extreme expectations in terms of work outputs and daily performance. Most people now need to be more sedentary to accomplish their office tasks, and more individuals are now going for fast food and other highly processed food items in pursuit of convenience and efficiency. So, just imagine how difficult it could be for people who wish to grow and develop their muscles! Fortunately, several supplements can help people in building muscles, and one such supplement claiming to have positive effects in terms of muscle building is amino acids. So in this article, let us look at the different amino acids that can build muscles.
Building Muscles: A Short Introduction
People exercise for a variety of different reasons. Some do it to maintain their weight, some exercise to lose weight, while others exercise to grow and develop their muscles. For those who do regular exercise, they will most probably want to get the most gains from their efforts. As stated earlier, exercising can help people increase or develop their muscles. Those with a healthy amount of muscles can perform better in life and during physical activities.
For maximum muscle growth, people will need to hit three (3) important variables, and these are 1) observing a challenging exercise routine., 2) Eating higher levels of protein the amount that is broken down by the body, and 3) Taking in more calories than are being burned. Indeed, the correct balance of all three factors can already lead to effective muscle growth. However, certain supplements can also aid people in their quest for muscle growth and development.
Some Amino Acids that can help the Human Body Build Muscle
Listed below are some amino acid-based supplements that can help people and dieters build muscles:
1. Supplements with Branched Amino Acids (BCAAs)
BCAAs are made up of three (3) different essential amino acids, which include valine, isoleucine, and leucine. These BCAAs are present mostly in food items that are high in protein, such as fish, dairy, eggs, poultry, and meat. These unique amino acids are significantly crucial for the development of muscles and compose around 14% of the muscle’s amino acid content.
Almost everyone takes in these BCAAs through the food they consume, but it can be a great idea to take them as supplements as well if you wish to build muscles. Evidence suggests that those who took BCAAs supplements fared better in terms of muscle development and prevention of muscle loss compared to those who did not or to those who just took in a placebo.
There is some research, though, that those who conduct a regular exercise routine may not experience any significant gains form BCAA supplements. It is most likely that people will greatly benefit from supplementation with BCAAs if the individual does not regularly get enough protein that is considered high quality. While they give some form of benefit for people who have inadequate diets, further research is needed to confirm if BCAAs are indeed good solely for muscle gain or development.
2. Supplements with Beta-Hydroxy Beta-methyl butyrate or HMB
When the amino acid leucine is processed, Beta-Hydroxy Beta- methyl Butyrate or HMB is produced. This molecule contributes to some of the health benefits provided by a dietary intake with leucine and protein. This molecule can also be naturally produced in the human body but taking this as a supplement may also aid the body particularly in the development and growth of muscles.
Several studies show that untrained adults can benefit from the gains of their HMB supplements coupled with some weight training if they take in around three (3) to six (6) grams of HMB Daily. There are some studies however that show that those who took in supplements with HMB may not benefit as much if they already have some form of workout or weight training experience. That could point towards HMB’s increased benefits for people who wish to increase the intensity of their exercises or workouts or for those who are just starting.
Other Possible Supplements for Building Muscles
People should not limit their muscle building supplements to amino acids, though, as others can also be utilized to achieve muscle growth and development. Listed below are some of these other options for muscle building supplements:
A molecule produced in the body naturally, Creatine can provide the body with its needed energy for the tissues and the muscles to function properly. Despite it being produced naturally in the body, though, taking creatine supplementation can improve creatine content by as much as 40% above levels that are considered normal.
It can positively affect an individual’s muscles and tissues especially for muscle growth, development, and performance during exercise. Also, several studies show that creatine supplements can help in the improvement of strength in muscles. This is a very important benefit for muscle growth as better performance during exercise can lead to better muscle development and mass. Another benefit of creatine is that it is considered safe for most people to use.
2. Protein Supplements
The basic truth for muscle growth is that you need to take in enough proteins for muscle development. More specifically, people need to take in higher levels of protein than those that the body breaks down. Most people can already have their recommended daily protein intake from protein-rich foods that they consume. However, for those who are unable to meet their recommended daily requirement of proteins, then protein supplements may be the way to go.
There are a variety of different supplements with protein and people can choose which is most appropriate for them. These include soy protein, casein, and whey. There is also research to suggest that people who add protein into their diet can gain more muscle mass than those who just add to their carb intake.