Building lean muscle mass effectively relies primarily on a well-structured diet, a science-based training program, and adequate recovery. Supplements act as supportive tools to accelerate progress and enhance performance, but they are not a replacement for proper nutrition.
1. Whey Protein
• Primary Benefit: Provides a high-quality protein source rich in essential amino acids, especially leucine, which stimulates muscle protein synthesis.
• Best Time to Take: Immediately after workouts or any time it’s difficult to get a protein-rich meal.
• Recommended Dose: 20–30 g per serving.
2. Creatine Monohydrate
• Primary Benefit: Increases phosphocreatine stores in muscles, boosting high-intensity training performance and enabling more reps and heavier lifts.
• Recommended Dose:
• Loading Phase (optional): 20 g/day split into 4 servings for 5 days.
• Maintenance Phase: 3–5 g/day.
• Safety: Proven safe for long-term use in healthy individuals.
3. Casein Protein
• Primary Benefit: A slow-digesting protein that delivers amino acids over several hours, ideal for nighttime muscle recovery.
• Recommended Dose: 20–40 g before bed.
4. Branched-Chain Amino Acids (BCAAs)
• Primary Benefit: May reduce muscle breakdown and support recovery, especially if daily protein intake is insufficient.
• Best Time to Take: During or immediately after workouts.
• Recommended Dose: 5–10 g.
5. Omega-3 Fatty Acids
• Primary Benefit: Support heart and joint health, reduce inflammation, and promote better muscle recovery.
• Recommended Dose: 1–3 g of combined EPA + DHA daily.
6. Multivitamins
• Primary Benefit: Fill potential micronutrient gaps to support overall health and training performance.Building lean muscle mass effectively relies primarily on a well-structured diet, a science-based training program, and adequate recovery. Supplements act as supportive tools to accelerate progress and enhance performance, but they are not a replacement for proper nutrition.
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