These supplements, as chosen and described by Gravity Transformation, will help you bulk up faster.
9 Supplements that Will Help You Bulk Up Faster
“Many people wonder if they should take creatine or protein powder? Or what else? This video will help answer that question. Only take the supplements you need and don’t waste your money on supplements that are useless.”
How to Position Supplements with the Rest of Your Nutrition
“Taking effective supplements will boost your energy levels, your strength, and provide the nutrients that your muscles need to recover and grow faster.”
“Supplements should just be treated as the cherry on top of an already effective diet and training plan. For example, take a look at just one supplement, creatine monohydrate, which studies have shown can provide a 15% boost in performance markers like maximal power, strength, and muscle contractions. (8)”
“15 percent may not sound like a whole lot, but it is a lot because just this one supplement can help you push yourself to lift a heavier weight or squeeze out an extra rep or two and that’s what you need to build more muscle.”
Supplements that Will Help You Bulk Up Faster – Creatine
“So, the first tip, if you want to bulk up faster, is to really consider taking creatine. The fact that creatine can help significantly improve lifting performance, is backed by over 20 studies that found an average increase of 14% in overall weight lifting performance and up to a whopping 45 percent boost on an exercise like the bench press. (3)”
“Not only does creatine help you build more muscle by getting stronger, but it also increases cellular hydration. Or in other words, it increases water retention within your muscles. This obviously makes your muscles appear fuller and bigger. But it is actually another way that creatine helps to stimulate muscle growth because water retention increases the pressure placed against the cell membranes and cytoskeletons within your muscle cells.”
“Your muscle cells perceive that as a threat to their integrity, which can increase anabolic signaling, leading to a more favourable protein turnover rate, ultimately stimulating more muscle growth. That’s probably one of the reasons why we see studies like this one where after just 6 weeks of strength training men that supplemented with creatine gained, on average, 4.5 extra pounds of muscle than the men that received a placebo instead. (11)”
“Now even though you do naturally take in creatine from sources like chicken, seafood, and red meat to get the maximum benefits for muscle growth, supplementation is generally required. So simply taking five grams of creatine monohydrate per day will have your muscles fully saturated with creatine within 3 to 4 weeks according to the evidence.”
“One last thing is to make sure you have this after your workout. A lot of people take creatine before their workout, but most likely you’re better off taking it after your workout because research shows us that this is likely more effective. (4)”
Supplements that Will Help You Bulk Up Faster – Protein
“Next let’s talk about mass gainers because even though they’re VERY popular for bulking, I recommend you just make your own protein shake after your workout. A Mass gainer is very appealing because it sounds like some special formula that’s specifically designed to boost muscle growth. But in reality, most mass gainers use cheaper protein sources and are essentially just mixed with a lot of sugar. You’re better off spending your money on a higher-quality protein powder. If you really need the additional calories you can add things like whole milk, peanut butter, a banana, AND even blend in additional carbs like oats.”
“Now another thing you should know is that even though the anabolic window has been debunked, (meaning that even though you don’t need to rush to take a protein shake immediately after your workout) research does still show us that there is a benefit to consuming protein sometimes soon after your workout, specifically within the first hour. (15)”
“For example, a 2018 study published in the Journal of Strength and Conditioning Research found evidence that consuming protein shortly after a workout can help improve strength and muscle growth even if you’re already consuming enough protein throughout the rest of the day. (15)”
“This is because taking protein powder post-workout spikes your insulin and quickly delivers amino acids to your muscles. Those amino acids provide the building blocks to regain and maintain a positive protein turnover rate within your muscles.
The protein turnover rate refers to the balance between muscle protein synthesis and muscle protein breakdown, we want a greater amount of synthesis than breakdown to build muscle. In other words, we want a positive protein turnover rate. After a workout, our muscles have gone through the exact opposite. They’ve gone through muscle protein breakdown…
Watch the video for the full details and the rest of the supplements that will help you bulk up faster.
Video – Supplements that Will Help You Bulk Up Faster
Time Stamps – Supplements that Will Help You Bulk Up Faster
0:18 Creatine monohydrate
2:15 Mass gainers
4:20 Taking casein before bed
5:34 Intra workout is mostly useless
7:52 Beta alanine or baking soda
9:16 Citrulline Malate
10:23 Take vitamins that you’re more likely to be deficient in
Learn More – Supplements that Will Help You Bulk Up Faster
Macronutrients are compounds that provide energy, or calories, to our bodies. Macronutrients include fats, carbohydrates and proteins.
Each macronutrient has superior benefits, but they also work together to keep us healthy. Understanding the unique benefits of each macronutrient can help you strike a balance in your diet
Macronutrients are compounds that provide energy, or calories, to our bodies.
Macronutrients are compounds that provide energy, or calories, to our bodies. They are fats, carbohydrates and proteins.
Fats are an important source of energy for the body; they also help keep your skin supple and healthy-looking.
Carbohydrates give you quick energy, but if you eat too many carbs at one time or in large quantities it can make you feel tired and bloated.
Proteins build muscles, hair and nails; without them there would be no way for cells in our body (like those in our muscles) to grow bigger or stronger.
Fats are an essential part of a healthy diet because they’re the most concentrated source of energy.
Fats are used to store energy and provide insulation, which is why you can’t get away with eating just protein and carbohydrates if you want to keep your body temperature regulated. As for the insulating part—you might be wondering how we know this. Well, studies have shown that people who eat more fat burn more calories over 24 hours than those who eat less fat (even though both groups consumed about the same amount of food overall). The body preferentially burns off excess calories from dietary fats instead of carbohydrates or proteins due to their high caloric density.
Carbohydrates are an important energy source for the body. They provide energy to muscles and the brain, and can also be stored in the liver and muscles as glycogen. Carbohydrates are the body’s preferred source of energy because they are easily broken down into glucose (blood sugar), which is then used by cells as fuel.
In addition to providing quick bursts of fuel, carbohydrates also play a role in longer-term storage when they’re converted to glycogen and stored in muscle tissue or liver cells for later use.
Carbohydrates come in many different forms: simple sugars like glucose, fructose or galactose; complex chains of sugar molecules called starches; and fiber (vitamins from plants).
Fruits contain natural sugars that are quickly absorbed into your bloodstream; vegetables contain more complex carbohydrates than fruits do that are more slowly released into your bloodstream; grains such as wheat have been processed so they’re easier to digest than whole grains like brown rice or barley while legumes such as chickpeas offer protein along with their carbohydrate content
Proteins are the building blocks of muscle. They make up much of the structure and function of every cell in your body, including those that make up muscles. Protein is essential for growth and development, as well as maintenance of muscle mass. It’s also used to repair damaged tissue and promote recovery after exercise.
Protein helps build new muscle fibres by providing amino acids (the building blocks of proteins) that are used during this process instead of being stored as fat on your body. Muscles need protein to grow bigger, stronger and faster—and they use it most efficiently when you eat enough calories to fuel your workouts!
Besides helping your muscles grow bigger and stronger, protein also plays a role in hormone synthesis.
Each macronutrient has superior benefits, but they also work together to keep us healthy.
Macronutrients, or macronutrients, are the big players in your diet. Each macronutrient has superior benefits, but they also work together to keep us healthy. Macronutrients include:
- Protein: Amino acids that build and repair body tissue
- Carbohydrates: Polysaccharides that provide energy for the muscles and brain
- Fat: Lipids that carry essential vitamins throughout your body
Understanding the unique benefits of each macronutrient can help you strike a balance in your diet.
The benefits of each macronutrient are clear: fats can help you feel full and satisfied, carbs provide energy, proteins are necessary for building muscle and tissue. But finding a balance of each can be tricky—especially if you’re eating a lot more than usual to shed pounds or gain muscle mass.
Macronutrients are essential for our body’s health and well-being. Each macronutrient has its own benefits, but we need them all to stay healthy. That means we should aim to eat a balanced diet that includes all three macronutrients—and even one or two micronutrients!
1. “Creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” Other research also indicates taking creatine post-workout is more effective than doing so pre-workout. https://www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/ https://pubmed.ncbi.nlm.nih.gov/18347671/ https://www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
2. Healthy males involved in a 6-week strength training regimen found that those who supplemented with creatine gained, on average, 2 kg more muscle mass than those who received a placebo https://pubmed.ncbi.nlm.nih.gov/10408330/
3. 22 studies on creatine.”The average increase in weightlifting performance”…”following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%)””the improvement in weightlifting performance in the bench press ranged from 16 to 43%.” https://pubmed.ncbi.nlm.nih.gov/14636102/
4. Citrulline: from metabolism to therapeutic use https://pubmed.ncbi.nlm.nih.gov/23022123/
5. Citrulline malate supplementation may be beneficial in improving exercise performance during lower-body multiple-bout resistance exercise in advanced resistance-trained men. https://pubmed.ncbi.nlm.nih.gov/25226311/
6. “Short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%).” https://pubmed.ncbi.nlm.nih.gov/12701815/
7. Despite recent suggestions that one does not “need” to consume protein during the immediate (1 h or less) post-training time frame, it should be emphasized that consuming nothing offers no advantage and perhaps even a disadvantage. Thus, based on performance and recovery effects, it appears that the prudent approach would be to have athletes consume protein post-training and post-competition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/16. The reason is that casein is decent at reducing protein breakdown while whey isn’t effective in that regard. https://www.pnas.org/content/94/26/14930
8. Casein is superior for gaining strength and muscle compared to whey, as found by a study published in the Annals of Nutrition and Metabolism. https://www.karger.com/Article/Abstract/12817
9. Data indicates that athletes competing in sports with muscular endurance-based requirements may potentially improve performance by acutely supplementing CM [Citrulline Malate] https://pubmed.ncbi.nlm.nih.gov/26658899/
10. Four weeks of beta-alanine supplementation (4–6 g daily) significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
11. Research also indicates that being deficient in zinc can lower metabolism and testosterone. https://pubmed.ncbi.nlm.nih.gov/17541266/
12. The reason is that it can enhance workout performance by suppressing fatigue while increasing focus, strength, power, and endurance. https://pubmed.ncbi.nlm.nih.gov/17851681/ https://pubmed.ncbi.nlm.nih.gov/16937961/ https://www.sciencedirect.com/science/article/abs/pii/S1388245700004624 https://pubmed.ncbi.nlm.nih.gov/11368507/
13. A deficiency [in Vitamin D] is not only detrimental to health but can also impair muscle growth. That’s because research shows vitamin D levels influence strength development, exercise performance, and recovery from workouts.https://www.sciencedirect.com/science/article/abs/pii/S1440244014001637?np=y https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8 https://pubmed.ncbi.nlm.nih.gov/27379960/
14. In this study researchers found a close link between vitamin D and testosterone levels. Men with sufficient vitamin D levels had much higher testosterone. http://www.ncbi.nlm.nih.gov/pubmed/20050857
15. Another study found that when healthy males took 3,332 IUs of vitamin D daily for a year, they had 25.2% more testosterone compared to those who took a placebo. ncbi.nlm.nih.gov/pubmed/21154195
16. Pre-sleep protein ingestion represents an effective dietary strategy to improve overnight muscle protein synthesis. See FIGURE 1 https://pubmed.ncbi.nlm.nih.gov/27916799/
17. Protein ingestion before sleep represents an effective dietary strategy to augment muscle mass and strength gains during resistance exercise training in young men. https://pubmed.ncbi.nlm.nih.gov/25926415/
- vegeprotein: CrossFit Inc. / Unsplash