Best Dietary Supplement for Muscular Hypertrophy

Muscles need a source of protein, to increase their size. Protein is the main muscle component. Carbohydrates are also needed to provide them with the energy to exercise, and later on increase muscle size, what is the best supplement for muscle hypertrophy?

Principles of muscle hypertrophy

Muscle hypertrophy need some things from exercise and an accurate diet, as shown below:

1. Increased calories

Muscle growth requires more calories to produce enough energy to grow muscles and increase their size after exercise. Calories can be increased by increasing your intake of nutritious foods, such as whole-fat cheese, yogurt, nuts, legumes and cereals.

Calories can also be increased through drinks, such as protein shakes, especially if you are not able to increase calories via food.

2. Eating Protein

Muscles need protein to grow, and it is recommended to get 2 g of protein per kilogram of body weight per day to achieve this.

Whole protein sources, such as meat and eggs, and whey protein, are preferred, and supplements containing whey protein or other proteins, such as creatine, can be taken to meet muscle's need for protein to increase their size.

3. Progressive overload

It is gradually increasing the amount of exercise you do, it helps muscles grow better, the more reps you do, or the more weight you put on, the more muscles grow to be able to adapt with that weight or that amount of exercise.

Therefore, there should be a gradual increase in the reps or weights, and not a sudden increase.

4. Protein Shake

Some studies have found that weightlifters who take a shake containing amino acids and carbohydrates before exercise, increased their protein manufacturing, compared to those who took the same shake after exercise.

The shake contained 6 basic amino acids - which muscles need to grow - and 35 g of carbs.

A single scoop of whey protein shake may suffice to meet muscle needs for growth, preferably before exercise.

5. Rest

Your desire to build muscles does not mean to continue exercising without stopping, but rest is necessary for your comfort first and to allow muscles to recover and grow second. 

Exercises should not be done to such an extent as to make you severely exhausted after the exercise, but try to finish each exercise while you are in the best condition as possible as you could.

6. Sleep at least 6 hours

Many athletes lose sight of the importance of sleep in muscle building, as this is a time when muscles recover and body releases hormones that help muscles grow, so they should sleep well during the night, to promote muscle growth.

7. Supplements

Increasing your muscle-building exercises may put stress on the immune system, and therefore vitamin C or multivitamin supplements, or other supplements, such as omega-3 or vitamin D, can help relieve inflammation and help muscles grow.

Best dietary supplement for muscular hypertrophy

Nestlé Peptamine peptide contains whey protein, which an athlete needs to build and gain muscles, and carnitine that helps increase muscle mass, reduce fat, and relieve fatigue.

This, together with medium-chain triglycerides, which provide great body energy, helps exercise.

The most important supplements for muscle building

The most important supplements that help build muscle include:

1. Fantomalt Milk

Fantomalt dietary supplement milk contains maltodextrin, a rapidly digested and absorbed carbohydrate, which benefits the body in obtaining the energy needed for exercise, and thus helps increase muscle mass.

2. Vitamin D3 Essential 5000 IU

Vitamin D3 Essential 5,000 IU is one of the most important vitamins for muscle building. It helps improve athletic performance during exercise that helps build muscle. Vitamin D deficiency can lead to muscle weakness and inability to exercise.

Poor athletic performance and low muscle mass were also associated with vitamin D deficiency.

A study of 61 athletes showed that taking vitamin D3 (5,000 IU per day) for 8 weeks resulted in a clear improvement in exercise, such as a 10 meter sprint and vertical jump.

On the other hand, getting vitamin D along with whey protein (rich in leucine), may help increase muscle mass in older people who suffer from sarcopenia.

Tips for muscle gain

Muscles are not only built through the best supplement for muscular hypertrophy, but there are some other factors that help to amplify the muscles:

• Resistance exercises, such as weightlifting, and progressively increase the weight.
• Drink appropriate amounts of water throughout the day, as this helps to synthesize muscle protein and detox after exercises.
• Giving muscles enough time to rest after exercising, this is necessary to enhance muscle gain.
• Getting enough sleep (7 - 9 hours every night), this helps increase the growth hormone necessary for muscle recovery.
• Eat high protein foods, such as chicken, eggs and fatty fish such as salmon, tuna, and lentils.
• Eating complex carbohydrates, such as sweet potatoes and quinoa, provides sustainable energy for exercise and recovery as well.
• Eat healthy fats, such as avocado, extra virgin olive oil and nuts.