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The 5 best supplements to gain muscle mass in 2024

The 5 best supplements to gain muscle mass » ProSalud

Gym supplements are not just for bodybuilders. Here we bring you the 5 best supplements to gain muscle mass.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

Supplements are of great importance for everyone who wants to stay healthy and look attractive. Gym supplements help you gain muscle, lose weight, improve your performance and achieve your fitness goals.

The market is flooded with a wide variety of supplements, and it can be quite confusing to find the right one. Here are 5 of the best gym supplements to help you gain muscle, lose weight and improve your performance:

1. Creatine monohydrate

Creatine is one of the most popular gym supplements and takes first place on this list of the 5 best supplements for gaining muscle mass, as it helps with muscle strength, improves performance during high-intensity workouts, and delays recovery. fatigue. Creatine is a natural compound found in meat and fish, but it can also be taken as a dietary supplement.

Creatine is not just for bodybuilders, it is also used by athletes looking to improve performance, increase muscle mass and strength, improve recovery time and delay fatigue. Creatine is one of the few supplements whose effectiveness has been proven. scientifically proven.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

Creatine has been scientifically proven to be effective in improving muscle strength and size, increasing power during high-intensity exercise, and delaying fatigue. More than 20 studies have confirmed that creatine supplementation can increase muscle mass, strength and power by up to 15%.

Our Recommendation: BHP Creatine.

2. Whey protein

La proteína de suero de leche es un tipo de proteína que se encuentra en productos lácteos como la leche y el queso. También está disponible como suplemento, normalmente en forma de polvo. La proteína de suero es uno de los suplementos más populares utilizados hoy en día por culturistas, atletas y personas que quieren perder peso. El consumo de proteína de suero tiene muchos beneficios, entre ellos

  • Protein synthesis (muscle growth)
  • Reduction of muscle pain.
  • Increased energy levels.
  • Helps fat loss.
  • Helps muscle recovery.
  • It helps to lose weight.

Whey is also a rich source of branched-chain amino acids (BCAAs), which are considered essential amino acids because the body cannot produce them. This makes whey an especially good choice for vegans and vegetarians, who often have difficulty getting enough BCAAs in their diets. Whey protein is also high in leucine, which is one of the most important amino acids for muscle growth and recovery.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

In addition to its muscle-building properties, whey protein is also a great source of calcium, phosphorus, and other minerals. It can also help improve digestion and relieve constipation by stimulating stomach acid production.

Our Recommendation: Dymatize Elite Whey Protein

3 Caffeine

Caffeine is a natural stimulant that increases alertness, boosts energy levels and promotes fat loss. It is typically found in coffee, tea, and soft drinks, although it can also be found in supplements such as pre-workouts and fat burners.

Caffeine has been shown to improve performance during high-intensity workouts, and may also increase endurance by reducing muscle damage during workouts. The amount of caffeine in supplements varies greatly; A typical dose is about 200 milligrams, although some products contain up to 500 milligrams per serving.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

It is important to note that there are many types and different forms of caffeine. For example, coffee contains about 95 milligrams of caffeine per eight-ounce cup, while energy drinks can contain between 50 and 500 milligrams. The best way to determine how much caffeine is right for you is to start with a small amount and slowly increase your intake over time.

Our Recommendation: ALL-MAX Caffeine.

4. Beta-Alanine

Beta-alanine is a non-essential amino acid that is used by the body to synthesize carnosine, a substance that helps regulate acidity levels in the muscles and delay the onset of fatigue during exercise. Beta-alanine supplementation has been shown to improve exercise performance and increase muscle mass in athletes. It is also a popular ingredient in many pre-workout supplements.

Beta-alanine is found naturally in the body, but can also be taken as a supplement to improve sports performance. Research has shown that beta-alanine is effective in improving exercise performance, particularly in activities that require short bursts of high-intensity effort.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

Beta-alanine supplementation has been shown to increase carnosine levels in the body, which may help delay the onset of fatigue and improve performance. If you are interested in improving your exercise performance, beta-alanine may be a useful supplement to consider. It has been shown that adding 4 grams of beta-alanine daily in athletes for 8 weeks promotes muscle tissue growth.

It is also found in many foods, such as meat, poultry, and fish. Beta-alanine is a popular supplement among athletes and bodybuilders because it is believed to improve exercise performance. Beta-alanine is generally safe, but there are some potential side effects. In the meantime, if you're thinking about taking a pre-workout supplement containing beta-alanine, it's important to consult with a health professional to make sure it's safe for you.

Our Recommendation: ADV Beta-Alanine.

5. Aminoácidos ramificados (BCAA)

To finish our list of the 5 best supplements to gain muscle mass we have branched chain amino acids, also known as BCAA, they are a group of three essential amino acids: leucine, isoleucine and valine. BCAAs are found naturally in meat, fish, eggs and other animal foods. They can also be found in dietary supplements in the form of tablets, capsules, or powder.

BCAAs are considered essential because the body cannot synthesize them. This means that we must obtain them through diet. BCAAs are essential because the body does not produce them, so they must be obtained through diet.

BCAAs are particularly beneficial for athletes and active people as they can help reduce muscle fatigue, increase endurance, and promote recovery after exercise.

Los 5 mejores suplementos para ganar masa muscular en 2024 » ProSalud

Most athletes and fitness enthusiasts take branched chain amino acids (BCAAs) to improve performance and recovery as they are found in high concentrations in muscle.

According to professional sources, BCAAS promote the synthesis of muscle proteins (as they are substrates) and inhibit their degradation, since the body does not immediately need the amino acids of the proteins that are already part of the muscles. In any case, the scientific community continues to question the supposed activity attributed to these compounds.

Our Recommendation: BPI Best BCAA.

To end…

With the help of sports supplements you can exercise more efficiently and obtain better results. However, remember that no nutritional supplement can replace a balanced diet. Food is the basis for improving sports performance, and no nutritional supplement can replace a balanced and adequate diet.

Fitness is not just about planning your daily diet based on the exercises you do, but also your body type and size, age, gender and training goals. Also remember to respect the indicated moments of consumption and the specific quantities for each one.

We hope this list of the 5 best supplements to gain muscle mass has been very useful to you.

En ProSalud We are committed to your well-being, contact us to support you with the products that best fit your sports supplementation plan.

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