Learn How to Build Muscle

Muscle Building Supplementation for Hardgainers

Gaining muscle when you’re a hardgainer is can naturally feel impossible sometimes. Luckily, there are a few simple things you can do to make your journey easier.

One of these things is perfecting your supplementation. This requires you to learn what supplements are effective and how to incorporate them into your nutrition plan.

This article will discuss these points and help you make the best decisions for your body.

The first thing you need to consider before investing in supplements is your main fitness goal. You may want to gain more muscle mass, but if you primary goal is to run a faster marathon, these two goals will conflict and influence what supplements you use.

In this case, you may want to opt for a protein powder to ensure that you are getting enough protein each day and maintaining your current level of muscle. If your primary goal is building muscle and you have no other conflicting goals, you’ll want to look into four supplements to start: creatine, fish oil, whey/protein powders, and a multivitamin.

Creatine is a great addition to every nutrition plan. Creatine is a nitrogenous organic acid that helps supply energy to the cells of your body. This is accomplished by increasing adenosine triphosphate (ATP) in the muscles. If you have ever taken a biology course, you may remember ATP as the molecule responsible for energy transfer within the cells - an essential component in locomotion and respiration.

Studies have shown that an increase in creatine in the system leads to a greater tolerance to endurance training and more power/strength production. By increasing creatine in your system, thereby increasing ATP, your body is able to transfer more energy between the cells.

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Doing so allows you to lift longer and heavier than you would before. This nutrient can help any new, intermediate, or advanced lifter break through their plateaus and gain more muscle.

Individuals who put their body through intense workouts should consider fish oil. It has been shown to increase brain function and cardiovascular health as well as provide your body with essential fatty acids (omega 3 & 6).

Investing in a protein powder is a convenient way to meet your protein requirements for the day. Depending on your budget and preferences, the type you choose (whey, whey isolate, casein, soy, or egg) will differ. Always try to meet your protein requirements with whole foods, but if you cannot, consider a protein powder.

Finally, a multivitamin is a great investment. This will provide your body with all the vitamins and minerals it needs to function and repair muscle tissue. Intense weight lifting will deplete essential vitamins so it is important to replace these for optimal muscle building.

It should be noted that while all of these supplements can help you build more muscle, if you don’t eat enough calories each day you won’t gain weight. Ideally, you should have a caloric surplus each day. Track your calories and macronutrient (protein, carbohydrates, fat) intake and make sure you are eating enough, as this is the biggest mistake hardgainers make!

truth about supplements

the truth about supplements

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