Are you beginning to set your muscle building goals for 2018? How much lean muscle would you like to gain? Would you rather focus on bulking now and worry about cutting in the spring? If solid muscle is what you're after, there are a few ingredients that need to be a part of your supplement line-up to see the best results. Let's take a look at the top three muscle building ingredients for 2018.
Arguably the most notable of the nine essential amino acids when it comes to muscle building, leucine has been the subject of numerous studies showing a dramatically positive effect on muscle building. Leucine has been shown to trigger protein synthesis, a necessary process for muscle building. What's more, it can promote an environment of anabolism, which is also critical for muscle building.
You need to supplement with leucine since it is used up so rapidly during exercise, especially weight lifting. We recommend using 3,200 mg (3.2 grams) of leucine but if you are a very active individual, you can increase this to 4,000 mg (4 grams). Take leucine during your workout and an hour before bed.
D-Aspartic Acid, a famous testosterone boosting supplement for men, has also been suggested to be an effective way to support muscle building goals.
Theoretically, if D-Aspartic Acid can enhance levels of testosterone then it will also promote an anabolic environment, necessary for growth. Lean muscle mass thrives when growth hormones are present as these hormones promote recovery and lean tissue growth. Supplement veterans also swear by DAA as a pre-workout enhancer.
It's important to take DAA on an empty stomach to see the best results. You can do this first thing in the morning or an hour before your workout if you train without eating much. Based on the famous testosterone studies, we recommend using 3,000 mg (3 grams) of DAA each day.
Want to get your hands on an effective muscle building supplement? Why waste time looking for the ideal supplement when you can create your own? The Amino Z Supplement Builder allows you to use the ingredients you want at the dosages you need. Try it today!
Hands down, one of the best supplements to use to trigger muscle growth is branched chain amino acids, or BCAAs. The BCAAs that have been found to be most effective for muscle building are isoleucine, valine, and leucine (as mentioned above).
- May enhance protein synthesis for muscle growth
- May support lean muscle tissue growth
- May be valuable for weight management
- May increase endurance
- May boost sports recovery
- May increase lean muscle mass
- May boost protein synthesis
- May trigger lean mass growth
- May support recovery
Build Your Own Muscle Building Supplement
If you're serious about building lean muscle mass for 2018 then you need to arm yourself with proven muscle building ingredients. Don't waste money on a random supplement. Instead, create your own with the Amino Z Supplement Builder. Control the ingredients and the dosage to see results!
- Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.
- Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
- Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.
- De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
- Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.
- Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120.
- Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, Willoughby DS. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun® and NO-Synthesize® on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Nutr Metab (Lond). 2011 Nov 3;8:78. doi: 10.1186/1743-7075-8-78.