Fortifying the Body During Muscle Mass Building

Creatine, as a completely natural compound, occurs in our muscle cells primarily around skeletal muscle tissue, where approximately 95% of its total body content is present. The remaining 5% is evenly distributed throughout the body. The use of creatine promotes muscle growth, increases muscle cell volume, accelerates post-workout recovery, enhances glycogen synthesis, which increases muscle performance. During intense exercise, the demand for energy from ATP in the working muscles significantly increases during the first 10 seconds of training with almost maximal load. Regular intake of creatine significantly increases the ATP level, allowing us to perform more repetitions and maintain effort for a longer time. The recommended daily dosage of creatine is typically between 3 and 10 grams, divided into two portions, mainly during the training phase, both before and after physical activity.

Beta-alanine is a natural amino acid that enters the body with a high-protein diet. The enhancement of training performance is caused by its ability to raise the level of carnosine. Taking beta-alanine as a supplement can also increase carnosine levels by 60% after 4 weeks of use. Carnosine is responsible for maintaining the proper cell pH, which decreases during physical activity. The use of beta-alanine is recommended for individuals who wish to improve their endurance. Taking beta-alanine results in an improvement in endurance and muscle strength and reduces the sensation of fatigue. Moreover, beta-alanine acts as a booster for the effects of creatine; hence, it is worthwhile to use preparations containing both compounds simultaneously. The daily dose of beta-alanine should range from around 2-6 grams, divided into two doses, e.g., before and after training.

In order to increase our lean body mass, we need to consume an adequate amount of protein. Protein plays a critical role in building our muscles and creating optimal conditions for their growth. Whey protein is rich in amino acids and serves as a source of various compounds that support the function of the immune system. Benefits of whey protein include: - high digestibility; - enhancement of muscle protein synthesis; - accelerated muscle regeneration; - high level of amino acids. It is recommended to consume around 25-40 grams of protein supplement as a single serving, primarily during the training period, usually after the completion of physical activity (e.g., in combination with carbohydrates). However, it is crucial to remember that protein supplements should always be a complement to a balanced diet.

Another significant supplementation commonly used by bodybuilders is branched-chain amino acids. Of the 20 essential amino acids, BCAA includes three: leucine, isoleucine, and valine. These amino acids make up about 14-18% of the total amino acid pool that forms part of skeletal muscles. The body uses them for muscle protein synthesis and muscle regeneration. Branched-chain amino acids are utilized during physical exertion, so supplementing them in the form of supplementation helps balance their level. The effects of BCAA consumption also include reducing fatigue and delayed muscle soreness. It is recommended to take this supplement in doses of 7-20 g per day, so taking around 10 g of BCAA per day seems to be the optimal solution.

Substances referred to as testosterone boosters contain a range of ingredients that help support all the processes leading to the stimulation of the synthesis of naturally occurring hormones in our bodies and maintaining their appropriate levels, primarily, as the name indicates, testosterone. They also improve libido and can contribute to strengthening muscle strength. It is important to note that this group of supplements is most commonly recommended for individuals with low testosterone levels, which is most commonly associated with age, because with the passage of years, the testosterone levels of testosterone can naturally decrease after the age of 30. Testosterone boosters typically consist of natural plant extracts, vitamins, and minerals. The use of this type of preparation is not recommended for individuals in the age range of 18–30 years. The most noticeable effect of boosters is observed in men aged 30–40 years and older. This is due to the natural decrease in testosterone levels in this age group, which is why taking testosterone boosters can not only promote muscle growth but also improve libido and potency.