While it is true that you can put on muscle by eating well and lifting weights, you can still enhance the growth of the muscles by use of external protein supplements. The following vegan body building diet supplements have been listed in order of their priority; from the most to the least critical but yet effective supplements.
The reasoning behind this order of preference is to help individuals who normally shop on a shoe-string budget to make up their minds. But for those whom money is no object, they should use the list as directed. After all, you cannot possibly have too much muscle.
Whey Protein Powder
This mass-gain supplement has been noted as being critical in enhancing protein synthesis. Essentially, whey is a protein that has a concentration of amino acids. The supplement digests fast thereby getting into the muscles faster and starts to build them. Additionally, whey also has small proteins referred to as peptides that help in blood flow in the muscles. It is due to this fact that it is recommended to use this supplement immediately after training. To maximize the effect of whey, you need to take 20 grams 30 minutes before training and 40 grams after one hour of training.
Casein Protein Powder
Casein another body building diet supplement, is as almost equally important as whey. This one however, has a slow digestion rate. Nonetheless, it is best used as a pre-bedtime snack. This is because it puts off catabolism as you go to bed by emptying gradually yet steadily.
It makes you feel not so much a factor that makes it an ideal snack after working out. To maximize on its effect choose the one that has micellar casein and take between 20 to 40 grams between meals.
Made up of three amino acids, arginine, methionine and glycine, Creatine increases your weight by over 10 pounds. It works in different ways.
One, it increases the amount of fast energy at a particular time. This enables you to do more reps in the gym thereby growing bigger and stronger.
Two, it draws the amount of water from your muscle cells stretching the cells that are crucial for long-term growth of muscles. And lastly, it increases the level of insulin in blood, an important component in the stimulation of growth. To enhance its effectiveness, you need to take it in the form of creatine monohydrate,reatine ethyl ester or creatine malate immediately before workouts. Your muscles will keep saturated, producing speedy energy needed for more growth.
Branched-Chain Amino Acids
Branched-Chain Amino Acids closes the list of top best supplements for muscle growth. The word branched-chain refers to valine, leucine and isoleusine, the most important amino acids for muscle and tissue building. The benefits of this supplement is threefold. It works to decrease delayed muscle soreness due to work outs, increasing energy while working out and enlarging muscles.
To effective performance, you need to 5- 10 grams of the supplement with breakfast and include it in your post workout shakes as well.