Today I'll give you a list of 4 supplements I feel are very important for building muscle through multiple pathways. Supplements will never replace a good diet, nor will they make up for a lack of intensity however they will improve your results if you're ticking those 2 boxes first. Here are 4 supplements which I feel are very important for building muscle.
BCAAs are a very good supplement for faster recovery and muscle growth, however it's the leucine which I really want to focus on today which is one of the 3 branched chain amino acids. When you consume a high protein meal it is the leucine within that food which spikes your muscle protein synthesis (MPS) levels, which in turn drives recovery and hypertrophy (provided everything else is taken care of such as diet, calories, training etc).
Consuming additional leucine via BCAAs can help drive up your MPS levels which in theory should have a positive impact on your overall rate of anabolism within your body.
Creatine is one of those supplements which has been around for many years and has always stood up to scrutiny from science. To help drive more overload within the muscle you want to lift more weight and achieve more reps, whilst sustaining the same rep tempo/training volume so all of the other variables are the same. Creatine will help you do this by improving your muscles ability to recycle ATP and develop more strength/muscular endurance. As your performance improves your ability to generate overload will also improve.
Glutamine has been a very popular supplement within bodybuilding circles for a long time, with many using it as an anti-catabolic agent. This is fine, however what a lot of people fail to remember with glutamine is that it's a very good agent for improved gut health. Boosting your gut health is one of the best things you will ever do to build muscle because ultimately as your calorie and protein intake increases, you're going to have to have to be able to absorb those nutrients. Along with a digestive enzyme and pro-biotic, I feel glutamine is a very good addition for this reason.
Omega 3s & Zinc
Omega 3s and zinc are both very good at delivering a higher natural level of testosterone production within the human body, which is obviously a good thing for building muscle. as your testosterone levels reach higher levels you'll be able to recover faster, lift more weight, achieve more overload and ultimately build more muscle. There are also many healthy benefits associated with Omega 3s which is why I also like to include them in any diet.
There are always more supplements which you can take, but I feel if you're using the core products, getting your diet on point each day and busting your ass in the gym then you should be on the right track.
⭐ Other training, nutrition, and supplement knowledge:
Let us know in the comment how you think and if you have any questions about this topic, feel free to ask. Besides, we will also gladly help you to learn more about protein powder, pre-workout, or other supplements you would like to find/use in Singapore.