Muscle mass

Building and maintaining muscle mass is related to proper nutrition, sufficient training load and, of course, well-chosen nutritional supplements. These supplements help improve training efficiency, the recovery process and promote muscle growth. Here are recommendations for muscle building supplements, with guidance on which option works best for men and women.

1. Whey Protein

Purpose: Whey protein is a fast-absorbing protein that provides essential amino acids for building and repairing muscle tissue after workouts.

  • For Men: Whey Protein provides a high dose of protein (25-30g) that helps promote muscle mass effectively and recover quickly after intense exercise.
  • For Women: For women, whey protein is also a great way to get protein fast, especially if you're aiming for lean muscle mass. A dose of 15-25 g is often sufficient for women.

When to use? Immediately after training to provide the amino acids needed by the muscles, or as a supplement during the day if it is difficult to reach the protein goal with the diet.

2. Creatine

Purpose: Creatine increases energy reserves in muscles, which improves strength and endurance levels during training and supports muscle growth.

  • For men: Creatine is usually taken at a dose of 3-5g per day and promotes muscle growth and strength, which is especially important for strength and intensive athletes.
  • For Women: Women can take a lower dose (around 2-3g) but it still helps improve performance and endurance and supports muscle development.

When to use? Can be used both before and after training, or once a day to ensure an even level of creatine in the body.

3. BCAA (Free Form Amino Acids)

Purpose: BCAAs help reduce muscle breakdown, promote muscle growth and improve recovery, especially during intense exercise.

  • For men: A higher dose of BCAAs (around 5-10g) can help improve muscle mass retention and promote muscle growth.
  • For women: For women, a dose of 3-5g is usually sufficient to help maintain muscle and reduce fatigue from training.

When to use? Before, during or immediately after training to provide muscles with stable amino acid levels and improve recovery.

4. Complex carbohydrates or weight gainers (Gainers)

Purpose: Weight gainers or complex carbohydrates provide the extra calories and carbohydrates needed for energy and muscle recovery after intense exercise.

  • For men: Men who need extra calories for muscle growth can use gainer-type products with 500-800 calories per serving.
  • For women: For women trying to gain lean muscle mass, fewer calories are enough. It is recommended to use a smaller dose of "gainer" or combine it with high-quality carbohydrates.

When to use? After training, to restore glycogen reserves and provide the muscles with energy for growth.

5. Glutamine

Purpose: Glutamine helps maintain muscle mass and accelerates recovery, and supports immunity, which is often compromised during periods of intense training.

  • For men: Glutamine helps repair muscles after exercise and prevents muscle catabolism, which can be essential during prolonged exercise.
  • For women: Glutamine is also useful for women, as it helps to recover faster and reduce fatigue caused by training.

When to use? Immediately after training to improve recovery or in the evening before bed.

6. Citrulline malate

Purpose: Citrulline malate helps improve blood flow to the muscles, which promotes better oxygen and nutrient delivery. It also reduces fatigue and increases performance in training.

  • For men: Recommended before training to increase the "pump" effect and improve blood circulation, which promotes muscle growth.
  • For Women: In women, citrulline malate can improve exercise endurance and increase energy levels, especially during high-intensity exercise.

When to use? 20-30 minutes before training to ensure optimal blood flow and improve endurance.

Increasing muscle mass requires a disciplined approach to nutrition, training and rest. Nutritional supplements can be a useful addition to accelerate results and provide the body with everything it needs for muscle growth and repair. However, dosage and usage requirements may vary from person to person, so it is recommended that you consult a nutritionist or fitness trainer to tailor this recommendation to your personal goals and needs.

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