Which supplements for muscle building – guide

Are you looking for a miracle cure to build muscle and get stronger overnight?Unfortunately, I have to disappoint you – you're in the wrong place. Such a thing doesn't exist! What does exist, however, are nutritional supplements that are tailored to your training. In this article, you'll learn which ones. Supplements for muscle building are really important.

Your knowledge on the go: Which supplements are good for building muscle?

• To the most well-known supplements Protein shakes, creatine, magnesium and zinc are essential for muscle building.

• There are supplements that direct influence have (z.B. Proteins) and nutrients that are more commonly found in the background work (z.B. Omega-3 fatty acids), but are just as important.

• Protein shakes, protein bars & Co. are becoming increasingly popular as they are an easy source of protein on the go.

• Which supplements you need is individually and depends on your training goal, your diet, and more.

Supplements with direct influence

Some supplements can direct influence Take them. You probably already know many of them, and maybe you're even already taking some of them! Let's take a look:

Which supplements are important for muscle building? Proteins, creatine, zinc, vitamin D, magnesium and special dietary supplements for professionals.

Proteins (with a high proportion of EAAs)

• Proteins are perhaps the most important nutrient in sports, as they supply (essential) amino acids and thus contribute to building muscle mass.

• Extra tip: Proteins also contribute to Maintenance of muscle mass Therefore, if you know that you won't be able to train quite as often in the near future, adequate protein intake can help you maintain your muscle progress.

• Particularly important are EAAs (Essential amino acids): Your body cannot produce these itself. You must therefore obtain them through your diet. Some supplement manufacturers list the EAA content on their products – otherwise, Google is your best bet!

• Supplements: Bars, powder (more on that later!)

• Natural sources: Eggs, legumes, nuts

Creatine

• Creatine increases physical performance during short-term, high-intensity exercise (at 3 g of creatine per day).

• Supplements: Creatine Monohydrate

• Natural sources: Meat, fish, animal products

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Do you want to learn more about creatine?
What is creatine?
What does creatine do?

zinc

• Zinc contributes to normal Protein synthesis at. Protein synthesis is a physiological process by which the body produces proteins.

• Supplements: mostly in capsule or tablet form

• Natural sources: Nuts, legumes, meat

Vitamin D

• Vitamin D contributes to the maintenance of normal muscle function That sounds very theoretical, but in short it simply means that vitamins are important for your muscles to function normally.

• Supplements: In case of deficiency in the form of drops, Capsules or tablets are best taken in combination with vitamin K2.

• Natural sources: Natural production by the body during sun exposure, fatty fish, eggs

magnesium

• Like vitamin D, magnesium also supports the normal muscle function.

• Supplements: mostly in capsule or powder form

• Danger: There are many different forms of magnesium. Try out what works best for you or choose a combination supplement.

• Natural sources: Whole grain products, green leafy vegetables, nuts

By the way: You can find out here whether magnesium is better before or after training: Magnesium before or after exercise?

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Professional supplements

Which other supplements are important for muscle building? There are other dietary supplements such as... Beta-alanine or L-Citrulline. Since these supplements are more for professionals, we are not currently dealing with them, but rather focusing on the basics.

Supplements with indirect influence

Many nutrients don't directly affect muscle growth, but are still important for your muscles. What? Unlike proteins, for example, they don't directly affect the muscles, but they are responsible for ensuring that all the underlying processes run smoothly. Requirements for effective training. This makes them at least equally important like the ones just discussed, even if they sound a bit more boring.

Which supplements are indirectly important for muscle building? Omega-3 fatty acids, vitamin B12, collagen and several others.

Omega-3 fatty acids

• Omega-3 fatty acids are an important research subject in the Sports nutrition.

• Supplements: Capsules or oil made from fish or algae

• Natural sources: Fish, algae, seeds

Vitamin B12

• Vitamin B12 contributes to Reduction of fatigue which is of course practical during training. Furthermore, the vitamin supports the Cell metabolism – this plays an important role in regeneration.

• Supplements: mostly in capsule or tablet form, often as Vitamin B complex

• Natural sources: Meat, fish, eggs, milk

Collagen

• Collagen is a Structural protein the Connective tissue and therefore interesting to many in the context of sports.

• Supplements: mostly as a powder, there are vegan alternatives

• Natural sources: meat, fish

What other supplements are available for muscle building?

In this area too, there are some supplements that are not among the basics, but rather for those who are really serious about sports.

• BCAAs

• L-Arginine

• MSM

• Astaxanthin

What other nutrients should you pay attention to?

If you exercise, you should always make sure you get enough of the following nutrients. This is usually achieved through diet – so supplements are often unnecessary.

• iodine (contributes to the normal production of thyroid hormones and normal thyroid function)

• selenium (helps to protect cells from oxidative stress)

• Folic acid ((contributes to the reduction of tiredness and fatigue)

• iron (contributes to normal oxygen transport in the body)

• Calcium (contributes to normal muscle function and muscle contraction)

Now we know which supplements are available for muscle building. But one question remains: Do you really need them?!

Are supplements necessary for muscle building?

Good question, and not so easy to answer. First of all, it depends on how serious you are about training and how often you train. If you only train for a few hours a week, you probably don't need many supplements. A protein shake for a good feeling might be enough.

But if you do that Goal If you have a plan to train effectively for results and actually stick with it, the supplements presented here can be beneficial. Start by equipping yourself with the... Basics Try it out and see how you feel. If you have specific needs, you can also add other supplements. Always remember: Anything is possible, nothing is mandatory.. You can also without supplements have fun in training and building muscle.

Very important – and this applies here as always: supplements should only be used once a week. Addition a balanced diet and no replacement It might be for them. So feel free to try getting the nutrients through an adjusted diet first – for example, more green vegetables for your extra dose of magnesium.

High Protein Products

Protein bars, shakes & Protein supplements are probably the best-known products when it comes to the question "Which supplements are best for muscle building?" And rightly so! Proteins are a daily supplement for many gym-goers. These include... regular protein shakes, clear proteins and protein bars the standard products.

Here is an overview of the most well-known product types:

Regular protein powder

“Normal” protein powder It is a true classic and is loved by many in the gym and regularly drunk before or after training.You can either use it as shake drink or in your Porridge or Smoothie Mixing – the possibilities are endless. Protein shakes are usually creamy and the powders are available in various flavors, for example. Vanilla, Chocolate, or iced coffee.

Clear Protein

Clear Proteins are fruity, light and refreshing —so they're the perfect alternative for hot days or balmy evenings. Unlike regular protein shakes, they're not creamy, but rather like a… Lemonade. This makes them suitable as a regular drink between meals. Typical flavors are: Mango-Passion Fruit, lemon or Wildberry.

Protein bars

Protein bars These are bars (surprise!) that contain a particularly high amount of protein. So, if you prefer to eat your protein rather than drink it, you've come to the right place. Since protein bars usually also filling Protein bars are a popular choice for many active people. snack For in between.

Do you prefer Peanut or Brownie Or do you want to try something new and choose... Berry?

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What should you pay attention to when buying?

You now know which supplements are important for muscle growth, but are overwhelmed by the sheer number of supplements available? No problem! Here's how to find the right ones. best dietary supplements for muscle building:

1. Find out what you really need! Track your macro- and micronutrients for a few days and see where you might not be getting enough or where you could use a boost.

2. What criteria are important to you? For example, should the products be vegan, organic, or have clean ingredients?

3. Check the ingredients: Is the nutrient present in a suitable amount and form? Google can help you find out! A little tip: If you can't even pronounce the ingredients, that's usually not a good sign! ;)

4. Create a list of all the products and brands that are suitable, and then look at the companies and their values. What suits you best?

Conclusion: Which supplements are important for muscle building?

There are many nutrients that direct or indirect influence have an effect on muscle growth. Some are Basics, Some are beneficial for all physically active people, like proteins; others are more suitable for… Professionals and only necessary if there is a truly high burden or a deficiency. Ultimately, it's the same as always. individually, which supplements are useful for muscle building for you.

Therefore, the rule is: try out what works well for you and then use those products.

literature & Sources

1. German Olympic Sports Confederation (2014). Dietary supplement. 1st edition.

2. König D., Carlsohn A., Braun H., et al. (2020). Proteins in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Nutrition Review, 67(7).

3. Mosler, S. (2016). More energy with protein shakes & Co? In: Current Nutritional Medicine, 41(S 01).

4. Raschka, C. & Ruf, S. (2017). Sports and nutrition: scientifically based recommendations, tips and nutrition plans for practical application.. 3rd edition.

5. Ziegenhagen R., Braun H., Carlsohn A., et al. (2020). Safety aspects of dietary supplements in sports. Position of the working group sports nutrition of the German Nutrition Society (DGE). Nutrition Review, 67(2).

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.