What supplements can be eaten for fitness to grow muscles the fastest

Fitness and muscle building can be supplemented with appropriate amounts of protein powder, creatine, branched chain amino acids, β - alanine, glutamine and other nutritional supplements, but it is necessary to combine scientific training with a balanced diet.

1. Protein Powder

Protein powder is a basic supplement for muscle building, mainly composed of whey protein or plant protein, which can quickly supplement the protein needed for muscle repair after training. Whey protein has a high absorption rate and is suitable for drinking within 30 minutes after training; Casein has slow digestion and is suitable for supplementation before bedtime. When choosing, attention should be paid to the ingredient list to avoid adding too much sugar or artificial additives. Long term excessive intake may increase the burden on the liver and kidneys, and individuals with abnormal kidney function should be cautious.

2. Creatine

Creatine can enhance muscle explosiveness and endurance, helping to complete high-intensity training by promoting ATP regeneration. Creatine monohydrate is the most common form, with 3-5 grams per day sufficient to meet demand without the need for a shock period. During the supplementation period, it is necessary to increase water intake to prevent dehydration. Vegetarians have a more significant supplementation effect due to the low creatine content in their food. A small number of people may experience gastrointestinal discomfort, and it is recommended to take it in divided doses.

III. Branched chain amino acids

Branched chain amino acids include leucine, isoleucine, and valine, which can reduce muscle breakdown during training and promote synthetic metabolism. Especially suitable for use during fasting training or low-carbon diet, it can relieve muscle fatigue. However, supplementing BCAA alone has limited effectiveness and requires complete protein intake. Excessive intake may interfere with tryptophan absorption and affect serotonin levels.

4. β - Alanine

β - Alanine delays muscle acidification and enhances anaerobic exercise performance by increasing creatine concentration. After continuous supplementation for 2-4 weeks, the effect is significant, and the common side effect is a brief stinging sensation on the skin. The effect is better for endurance athletes and multiple time trainers, but a single dose exceeding 800 milligrams may exacerbate discomfort.

5. Glutamine

Glutamine is an important energy source for the gut and immune cells, and supplementation after high-intensity training can help reduce muscle breakdown. It is more valuable for fitness enthusiasts with weak digestive function or those who are prone to colds, but meat and beans in the general diet already contain sufficient amounts of glutamine. Long term high-dose use may affect the balance of glutamate metabolism.

Muscle building supplements should be selected based on individual training intensity and dietary gaps, with priority given to obtaining nutrients from natural foods such as eggs, chicken breast, fish, and other high-quality protein sources. Timely supplementation of carbohydrates and protein in a 3:1 ratio after training is more effective than relying solely on supplements. Arrange 1-2 rest days per week to allow muscles to fully recover, and ensure at least 7 hours of sleep. It is recommended that beginners develop a supplement plan under the guidance of a professional coach to avoid blindly following the trend. Regularly monitor changes in body composition and adjust the type and dosage of supplements.