Top 3 Supplements for Muscle Gainers Other Than Protein

When wanting to gain muscle, the two fundamental factors are still nutrition and training intensity. To optimize muscle gain, in addition to a balanced diet, many people have turned to supplements.

Whey protein is one of the most popular choices for people who want to gain muscle. Because it is absorbed quickly, whey is especially effective when used immediately after a workout. But besides whey protein, there are still a number of other nutrients that are important for people who want to gain muscle, according to the health website Livestrong (USA).

In addition to protein, the body also needs a number of other nutrients for optimal muscle development.

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In addition to whey protein, people who want to gain muscle can consider adding the following nutrients:

Creatine

Creatine is one of the most scientifically proven supplements in the fitness industry. It helps regenerate ATP, the cell’s energy molecule. Therefore, creatine helps enhance short-term, explosive movements like weightlifting or sprinting.

A meta-analysis in the PubMed biomedical research library (USA) showed that creatine combined with strength training significantly increased muscle thickness in both upper and lower limbs. In addition, creatine also helps increase muscle cell volume by retaining intracellular water, creating a favorable environment for protein synthesis.

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Essential amino acids (EAAs)

In addition, essential amino acids (EAAs) also play an indispensable role. This is a group of amino acids that the body cannot synthesize on its own, such as leucine, isoleucine, valine and tryptophan.

Supplementing with EAAs can help stimulate muscle protein synthesis, especially in the post-workout period when the body needs to recover. However, EAAs cannot completely replace protein from food. This is because they do not provide energy and should only be supplemented between main meals to maintain continuous muscle synthesis.

Glutamine

Glutamine is a non-essential amino acid found in high concentrations in muscle and plays an important role in the immune system and digestion. During heavy exercise or stress, blood glutamine levels can drop, causing the body to recover more slowly.

However, most studies in healthy athletes show that glutamine does not directly increase muscle mass or strength, unless combined with additional protein or carbohydrates.

A study in the journal ScienceDirect noted that glutamine may be useful in muscle recovery for patients or people with deficiencies. However, glutamine did not significantly improve muscle mass in normal exercisers, according to Livestrong .

Source: https://thanhnien.vn/3-chat-bo-sung-hang-dau-cho-nguoi-muon-tang-co-ngoai-protein-185251010174233482.htm