Don’t be fooled that muscle-building only revolves around cosmetic appearances because there are other many health benefits that you can derive from growing your muscle.
Not to say that you will not benefit from cosmetic advantages but rather don’t preoccupy yourself with the outlook of your physique only. One advantage of muscle growth is that you get to build more strength.
Your tendons and ligaments will also benefit from muscle growth thus boost your overall strength and your bone density will also increase.
Gaining muscle mass you will be protected from injury whenever you suffer from an accident and you will also have the strength to fight as you progressively get better.
Our bodies need the full 8 hours of sleep to achieve full muscle growth, but the activities that take place inside our bodies as we sleep will either encourage or discourage muscle growth.
During these long hours of slumber, our bodies repair itself, right from the brain to the toes, which, therefore, means that you need to ensure that it is equipped with the necessary nutrients to help encourage muscle growth. To that end let us sample some of the best night time supplements for muscle growth.
Here are the best Night time supplements for musle growth
-
Creatine
Creatine has gathered quite some reputation in the muscle building industry as it is considered one of the most reliable and effective supplement to help encourage muscle growth.
So what exactly does creatine do to the body to help in muscle growth? Well, creatine has been known to increase the body’s store of phosphocreatine that is used in the production of Adenosine triphosphate (ATP), during the high-intensity exercises.
ATP has a significant role in the body in that it enhances metabolism and muscle function, now the problem with our bodies is that it doesn’t store enough ATP to last past 8 to 10 seconds when engaging the high-intensity exercises.
After the lapse of the above period of time, your body has the duty to produce new ATP to counter the demands of the ongoing exercise.
Creatine supplements, therefore, provides the body with the required ATP needed when performing the high-intensity exercises thus giving you an extra dose of energy before you become fatigued. Creatine also encourages cell volumnization by increasing the water content of your muscle cells. The IGF hormone necessary for muscle growth is also increased.
The above activities in your body encourage the creation of new proteins which consequently leads to the formation of new muscle mass.
If you consistently use creating then you can expect your body muscle breakdown to reduce significantly which inadvertently encourages the growth of muscles. However, be warned that if you take too much of the animal protein then you don’t stand to benefit from creatine.
Pros
- The manufacturer has obliterated the use of animal derivatives, dairy, and preservatives
- Doesn’t have flavor thus easy to swallow
- Easy to take as it is mixed with juices
- Offers support during workouts and helps build muscle
Cons
- Specially formulated for vegans
-
Nitric Oxide Pump Amplifier
The surprising fact about these muscle growth supplements is that most of them are produced by the body, for example, almost all the cells in our body’s are known to produce Nitric Oxide, and it is also a significant molecule for the health of the blood vessels.
What it does to the body is that it helps relax the inner muscles of the blood vessels making them widen, which inadvertently increases blood flow and blood pressure is lowered.
Nitric Oxide Pump Amplifier has been equipped with the necessary compounds that the body will use to increase nitric oxide in the body. The supplement is also made with arginine, which helps to increase muscle growth and strength, and encourages the loss of body fat.
Even more interesting is that you can take the supplements in the morning, before training and when preparing for sleep at night to increase its efficiency.
Pros
- Helps increase blood flow to the muscles
- The supplement has been equipped with arginine nitrate necessary for muscle growth
Cons
- Does not work for everybody
- Has side effects
-
Casein Protein Powder
Casein protein powder is also one of the best muscle building supplements that digest rather slowly thus good for consumption as you retire to bed.
Its benefits to the body muscles is that it helps reduce muscle breakdown and in the process boost muscle growth and recovery after an intense work out session.
Casein has also been equipped with the essential amino acids that our bodies need to carry out growth and repair functions effectively.
Another important thing that you should know about casein in case you are planning to make it your muscle growth supplement is that due to its slow rate of absorption in the gut, it feeds the cells with the amino acids over an extended period of time.
The supplement, also, helps the cells synthesize proteins when your body turns against itself and starts breaking down muscle to feed itself, and this normally happens when you starve yourself.
Pros
- Casein also helps in weight management by making one feel full for longer hours
- Provides the body with the essential amino acids
- Helps repair and grow muscles after work out sessions
- Prevents the body from breaking down muscle
Cons
- Does not taste very good
- Made with thickening ingredients that are valueless to the body
-
Carnitine
Our bodies are restored to normal functioning and repair during the night, and a consistent dose of carnitine will help alleviate muscle soreness thus encourage recovery.
Carnitine is known to promote muscle growth and strength and this it does by activating insulin action on our bodies muscle cells, it also ensures that glucose levels are kept in check.
Carnitine aids in fat loss and if you are interested in reaping the benefits of carnitine in weight loss a work out session that lasts either 40 to 50 minutes should suffice.
Supplements don’t lack side effects including carnitine but the good thing about it is that its efficiency supersedes its side effects.
The above is because of its ability to transport fats into the cells that are later used as energy by the body, and by constant consumption of up to 2 grams per day, it will ensure that your muscle mass is increased.
Carnitine is a popular dietary supplement and thus comes in three different types, the L-Carnitine (LC), the L-acetylcarnitine normally used in the treatment of Alzheimer’s or the neurological diseases and lastly the L-propionyl carnitine used for the treatment of peripheral vascular disease that results from atherosclerosis or diabetes mellitus.
Pros
- Does not incorporate gluten in its manufacture
- The supplement helps improve metabolism and athletic performance
- Is highly efficient as it also helps with weight loss
- Helps in restoring muscle strength
Cons
- The supplements can cause side effects
- Need expert consultation before use
5. Optimum Nutrition Instantized BCAA Capsules
A consistent dose of the BCAA capsules will have your body benefit from increased muscle growth, and will also heal your muscles after working out. Since you are looking to build muscle, you must also be relevant to fatigue, which is the norm after strenuous exercises. well BCAA will help you counter the unnecessary fatigue and prevent muscle wasting.
The supplement is composed of three essential amino acids, which are Valine, Leucine, and Isoleucine. The reason why these essential acids are important is because your body cannot produce them and the more reason why you must get it from your diet.
In the body the BCAA is broken down in the muscles instead of the liver, thus helps in the production of energy while working out.
They are however mostly taken to enhance muscle growth and encourage exercise performance. While in the body the supplement will help regulate blood sugar levels.
The supplement also helps in the reduction of serotonin production in the brain thus obliterate fatigue experienced after exercising.
Pros
- Encourages consistency and endurance during training
- The capsules are easy to swallow
- BCAA helps increase muscle mass
- The supplement works to lower sugar levels in the body
Cons
- Has a bitter taste in the mouth
- Has side effects to different users
6. GNC Pro Performance 100 Whey Protein
Whey protein powder has been known to encourage muscle protein synthesis while aiding recovery. The supplement is high in Leucine and casein thus the perfect supplement for attaining muscle mass.
Whey has been widely adopted in the muscle building industry and helps in weight loss by making one feel full.
Whey is derived from the liquid part of milk normally separated during cheese production. The supplement is normally flat to taste but can be mixed with flavoring agents like chocolate, fruit or vanilla. You can, also, incorporate it in your smoothie and consume it after or before a workout.
The protein supplement has been equipped with the building blocks for muscle building, besides our bodies need about 20 amino acids to build proteins, and among the 20, we have 9 essential amino acids and 11 non-essential amino acids.
Our bodies, however, cannot produce the 9 essential amino acids and have to get them from supplements.
Whey, therefore, contains all the 9 essential amino acids including leucine that helps stimulate muscle protein synthesis thus builds more muscle mass.
Pros
- Whey is easily absorbed in the body
- The supplement increases the production of the growth hormones that help in building muscle mass
- Provides the body with the daily protein goals
- Whey is substance-free thus meets industry standards
Cons
- The terrible taste makes it hard to swallow
- Has side effects mostly affects the stomach
-
Optimum Nutrition ZMA Muscle Recovery and Endurance Supplement
Zinc Magnesium Aspartate (ZMA) has been widely adopted in the fitness industry, mainly by athletes and fitness enthusiasts. The formulation of ZMA consists of vitamin B6 and Zinc Magnesium, the supplement is believed to enable individuals to get better sleep quality while boosting muscle growth, recovery, and endurance.
Each of the incorporated nutrients performs a specific function towards enhancing the health of your body. For example, zinc will support your immune system and muscles, magnesium has been determined to play a significant role in muscle health and metabolism, vitamin B6, on the other hand, is believed to boost energy.
The supplements should be taken according to the manufacturer’s or physician’s prescription to avoid abnormalities in interaction. Human beings lose Zinc from their bodies through urination and sweating, and low magnesium levels could be due to excessive consumption of alcohol or the use of proton pump inhibitors.
The above-lost minerals can always be replenished by taking supplements or through natural foods, such as whole grains, spinach, and beans rich in magnesium.
You can also source for zinc in poultry and red meat. For B6, just indulge in starchy vegetables, potatoes, and fish and better yet you could use the ZMA to enrich your body with the lost minerals and to help enhance muscle growth.
Pros
- Helps build muscle strength and stamina
- Improves the quality of sleep thus prevents insomnia
- The incorporated zinc helps in digestion and boosts the body’s immunity
- Vitamin B6 helps in the making of neurotransmitters
Cons
- Incorporated the use of gelatin thus not good for vegetarians
- Has many side effects
-
Now Supplements, L-Glutamine 500 mg
Glutamine is an amino acid and benefits the muscle cells, guts, liver, and the immune system; our bodies can comfortably store 2,000 calories of glycogen in the muscles.
So what glutamine does is that it helps us reach the maximum glycogen store that is necessary for optimal athletic performance. The supplements will do an extra number as regards your metabolic rate while encouraging muscle growth and repair.
Glutamine exists in two forms that are very different from each other, in terms of molecular arrangement. L- glutamine is available in foods and supplements while D-glutamine isn’t needed by the human body.
L-glutamine is an essential amino acid and is also produced by the body, but on many occasions, our body lacks the capacity to produce the mineral in sufficient amounts.
And since it is an essential amino acid it becomes especially necessary to obtain it from other sources, its other functions in the body apart from enhancing muscle growth is that it helps boost the immune system and promote intestinal health.
If you would like to skip the supplements and go completely natural then you will find glutamine in eggs, skim milk, white rice, beef, corn, and tofu.
But remember that when it comes to muscle health, glutamine contains the necessary building blocks and the reason it is considered a good supplement for gaining muscle mass and strength. The supplement also reduces muscle soreness while enhancing recovery after an intense exercise.
Pros
- Ensure the balance and maintenance of healthy nitrogen
- Glutamine is an essential amino acid thus needed in extra doses through supplements
- Helps in muscle recovery after exercises
- The supplement helps boost the immune system
Cons
- Has side effects
- Leaves a bad smell in the mouth
-
Carnosine 500 mg, 60 Vegetarian Capsules
If you have never used carnosine then it is very likely that you have no idea that it inhibits the accumulation of lactic acid in the muscles while you are exercising, which inadvertently encourages athletic performance. Carnosine in your body is produced by a non- essential amino acid beta-alanine and L-histidine.
Carnosine has attracted attention because of its ability to perform various physiological roles when exercising. However, its supply to the muscles has been established to be quite low with regard to need. However, by taking the carnosine supplement you can help increase the amount.
There are also other natural alternatives from which you can derive carnosine such as by consuming fish, the reason for the above is because fish is an important source of beta-alanine and could help double the amount of carnosine in the muscles thus encouraging its contribution to hydrogen ion buffering.
Humans have been established to have very low muscle carnosine content and this especially applies to vegetarians, since they solely rely on synthesis to take place through beta-alanine that is produced by the liver.
Carnosine is a molecular buffer and is available in the muscle cells, it can thus be altered through training and diet. And just to prove its efficiency carnosine has been found to be in high amounts in the muscles of animals that are prone to hunting.
When compared to man, animals have more carnosine which gives them extra muscle strength. Supplementations and dosages have saved the human race from constantly feeding on meat to acquire the recommended levels of carnosine they need.
Pros
- Helps in muscle growth and strength
- Help reduce muscle fatigue after working out
- Carnosine is also used in the treatment of complications associated with diabetes
Cons
- Carnosine is only available in animal-based foods
-
Fish oil
Fish oil doesn’t have the greatest aroma but it sure is a nutritious supplement for your body. It is believed to contain high levels f omega-3 fats, which are deemed to be beneficial for individuals who love working out.
The fatty acids are known to reduce muscle soreness and may enhance muscle strength. In other applications, fish oil would be taken to improve the conditions of the heart, brain, joints, and eyes. But bodybuilders always tend to benefit from its anti-inflammatory properties.
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) found in fish are believed to help improve work out performance and even more important is that as you become an older adult, you will lack the energy to maintain and build muscle.
However, the anti-inflammatory properties of fish are believed to help your muscles develop sensitivity to resistance training and protein, thus growth in muscle size and strength.
Also remember that as you exercise the free radicals are generated, mainly during the intense training sessions, which are known for damaging the body’s cells. But with the intake of omega 3 fatty acids in fish oil then the blood antioxidants are modified thus protect you from damage of the exercise-induced free radicals.
For you to build muscle you must first lose fat and what better way to achieve that than by using fish oil supplements. By taking the fish oil supplements you inhibit the stress hormone “cortisol,” which is also linked to fat gain. Other significant benefits of fish oil to your body is that it helps lower blood pressure, and delays the development of muscle soreness after an intense workout session.
Pros
- Delays muscle soreness
- Inhibits the effects of the free radicals
- The supplement helps enhance muscle growth
- Helps in fat loss thus encourages the development of muscles and abs
Cons
- Does encourage fish burps for the sensitive people
Conclusion
Most of the minerals needed by our bodies for muscle growth are lacking and in large quantities especially after intense training. You, therefore, have two options, to take the supplements or get the minerals from food sources.
Many people tend to react with the supplements, while others reap their full benefits; so if you are among the sensitive group then it would be best if you got the nutrients from different food sources.
The supplements reviewed in this excerpt can be taken at night before getting into bed; there are those that you can take three times in a day, even before working out.
The benefit of taking supplements before sleep is so that your body has the right tools to repair and restore the strained muscles and encourage their growth.
Find out how Alby went from struggling to gain a single pound of muscle to an absolute beast in the gym in a very short time…