11 melhores suplementos legais para o crescimento muscular

Strong, powerful bodies require not only hard work but also a smart diet. The two primary elements that propel muscle growth are an efficient workout regimen that shreds muscle fibres and adequate nutrition to repair these micro-injuries, leading to increased muscle mass. Supplements, which optimally replace the body's nourishment, aid in muscle growth, and promote recuperation, substantially assist in meeting this second demand.

It is still necessary for people who are trying to gain muscle mass to take legal supplements even though they have safer profiles than their illegal counterparts, which are often linked to detrimental health effects like hormone imbalance and other issues, or even death in extreme cases. 

"Supplements aren't regulated like medicines; some can be harmful or ineffective despite marketing claims," said ABC News Chief Medical Correspondent Dr. Jennifer Ashton at ABC News. Therefore, it takes ongoing care to select safe, legal supplements that help your fitness goals without posing a significant risk of negative outcomes.

Because legal supplements usually contain natural compounds derived from food items and have efficacy and safety profiles that have been scientifically verified, they are easy to use and useful when used appropriately and under the proper supervision.

Creatine

What Is It: A popular product in the fitness sector, creatine monohydrate has garnered a lot of support for its ability to promote muscle building. It comes naturally from amino acids, which are mostly found in the brain and skeletal muscles.

How Does It Work: Creatine works by increasing the amount of phosphocreatine stored in muscles, which are used as an instant source of energy when needed, like during intense weightlifting or demanding workout regimens that build strength and endurance. This mechanism explains why creatine has been shown to improve physical performance during high-intensity exercise sessions by providing the energy required for muscle contractions.

Benefits: Using creatine monohydrate has several benefits, which go beyond simply increasing power output and eventually improve body composition. Research pointing to possible cognitive benefits, such as the preservation of neurons—demonstrating neuroprotective properties—indicates that advance consideration is also being given to general health.

Recommended Dosage: Following the loading phase, the effective dose range typically ranges from 3 to 5 grams per day, which satisfies the demands of people who opt for this method without resulting in an overload situation. Individualised consultation is still essential before choosing a regular dosing plan, though, as individual needs may vary based on factors like metabolic rate and muscle mass, among others.

We have multiple creatine supplements at welzo. Some of which include MyProtein Creatine Monohydrate, MuscleTech Platinum 100% Creatine Monohydrate, BioTechUSA 100% Creatine Monohydrate, and Nutrend Creatine Monohydrate Creapure.

Branched-Chain Amino Acids (BCAAs)

What is it: Leucine, isoleucine, and valine are the three essential amino acids that make up branched-chain amino acids (BCAAs). These chemical substances are still essential for the synthesis of muscle proteins, which promotes muscular growth.

How Does It Work: Their distinct structure and metabolic pattern allow them to avoid hepatic processing and enter the bloodstream directly, making them immediately available as an energy source during exercise while simultaneously promoting protein synthesis, fulfilling a dual function.

Benefits: Reduction of post-exercise muscle soreness is one of the many benefits that BCAAs provide. They promote quick recovery, which leads to gains in subsequent training sessions and, eventually, more severe workout capabilities that produce the desired results of muscular hypertrophy. Furthermore, taking into account the crucial concept that these nutrients create, they have a positive influence on immunological function, particularly in situations where physical stress is present, such as during intense resistance training regimens.

Recommended Dosage: Safe dosage recommendations state that 15–20 grams should be consumed daily, split between before, during, and after exercise. The majority of loading ought to take place during the training phase, ideally providing the body with a steady supply required to activate anabolic pathways in support of gain objectives.

Available BCAA supplements include BioTechUSA BCAA + Glutamine Zero, Orange, Weider BCAA + L-Glutamine Caps, Applied Nutrition BCAA Amino-Hydrate, Orange & Mango, and SciTec BCAA.

Beta-Alanine

What It Is: A member of the non-essential amino acid class, beta-alanine has emerged as a key component of pre-workout supplements that are commonly consumed by athletes. Its primary function is to support the synthesis of carnosine, which is necessary for preserving muscle endurance during vigorous exercise.

How It Works: The buildup of lactic acid caused by prolonged exertion is one of the main reasons why people get tired during vigorous exercise sessions. Carnosine improves performance by delaying muscular tiredness by serving as a buffer against this acid buildup in muscle cells.

Benefits: Beta-alanine contains antioxidant properties that protect against DNA damage and promote extended durations of intense activity that lead to enhanced muscular growth, demonstrating its positive impact on overall health.

Recommended Dosage: A safe yet efficient dosage recommendation is two to five grams daily. To maintain a constant dosage and avoid the beginning of any potential adverse effects, it is best to spread out ingestion throughout the day.

Precautions: Some users report experiencing paraesthesia, a faint tingling sensation, after ingesting it, despite the fact that it is normally safe. This is not concerning, but anyone with known neurological disorders should speak with a physician before beginning treatment.

Available supplements: Beta alanine, Chemical Warfare Beta Alanine, Marchon Supplement Beta Alanine, and GAT Beta-Alanine, Unflavored.

L-Glutamine

What It Is: An amino acid that is prevalent in the body, L-glutamine is essential for numerous biological processes. Being an essential protein building element, it is frequently taken as a supplement to promote muscle growth and enhance athletic performance.

How It Operates: Providing muscles with sufficient levels of nitrogen is one of the main ways that L-glutamine promotes muscle growth. Additionally, the body rapidly depletes its glutamine stores after strenuous workouts; supplements help to replenish these levels, promoting a speedy recovery after exercise.

Benefits: Beyond supporting muscle growth and improving athletic performance due to its healing properties, L-glutamine also strengthens the immune system, preventing users from getting sick frequently and minimising unscheduled breaks from exercise due to illness.

Recommended Dosage: Consult your healthcare provider before starting any new supplement regimens. A daily dosage of 10 to 15 grams, spread out across several smaller doses during the day, is often advised.

Precautions: Despite its widespread acceptance, some users have had mild side effects including gas or bloating. Additionally, pregnant and lactating women should speak with a doctor before taking it as the effects on this group are still unknown.

Available Supplements: NOW Foods L-Glutamine, MyProtein L-Glutamine, and SciTec L-Glutamine.

HMB (Beta-Hydroxy Beta-Methylbutyrate)

What It Is: Leucine, a crucial amino acid, is the source of HMB, or beta-hydroxy beta-methylbutyrate as it is known in science. This chemical is found in trace levels in the human body and in various foods, such as lucerne and catfish.

How It Works: Research indicates that HMB accelerates recovery from strenuous exercise by encouraging protein synthesis and preventing the breakdown of muscle proteins. Its ability to protect muscles enhances performance during vigorous training, which eventually accelerates muscle growth.

Benefits: In addition to encouraging efficient muscle growth by preserving existing tissue and encouraging new development, research published in the 2018 Journal of Strength & Conditioning Research suggests that it may also aid in fat loss and improve immune system response.

Recommended Dosage: To achieve the greatest benefits of enhanced muscular or athletic performance without endangering their own health and safety, adults should take 1-3 grams per day.

Precautions:

• Always assess individual tolerance before beginning long-term use.
• Monitor for any adverse reactions during initial use.
• Pregnant women or nursing mothers should consult a healthcare provider prior to using HMB.

Protein Powders (Whey, Casein, Plant-Based)

What It Is: Protein powders are one of the most popular supplements among athletes and fitness fanatics. These products primarily comprise proteins from a variety of sources, including plant-based proteins like soy or pea protein, whey, a by-product of cheesemaking, and casein, which is found in large quantities in milk.

How It Works: Eating these protein powders after working out promotes muscle growth and recuperation. They offer essential amino acids that serve as building blocks for the recovery of wounded tissues, progressively boosting strength and size when paired with a resistance training regimen.

Benefits: In addition to immediately assisting efforts for muscle growth and structural improvement, these variations offer several other health advantages! Whey has been connected to improved gut health and immunological response, while casein benefits from a slower rate of digestion, making it the ideal pre-sleep sustenance to help with the nocturnal repair process. Plant-based alternatives, on the other hand, are perfect for vegans because they have less saturated fat, which ensures that muscle growth is not compromised while also promoting heart health.

Recommended Dosage: Although nutritionists typically advise 20–30 grammes per serving, it is important to consult a professional before incorporating these recommendations into a routine because every individual has unique needs and objectives, which helps to maximise benefits without going overboard.

Precautions:

• Overuse of protein powders can cause digestive problems.
• Allergies may require special product selection; e.g. lactose intolerant individuals should choose vegan alternatives.
• Supplements are not a substitute for balanced diets, total dependence on them can incur nutrient deficiencies.

Available Supplements: MyProtein Clear Whey Isolate 500g Strawberry Kiwi, Warrior Whey Protein, Vanilla Ice Cream, and Allnutrition Whey Protein Premium, Chocolate Cloud.

Omega-3 Fatty Acids

What It Is: Omega-3 fatty acids are a type of polyunsaturated fat that the body absorbs from diet and are primarily present in fish oil. Since they are essential to many biological processes, they are essential for establishing and preserving general health.

How It Works: They are a great supplement option for fitness enthusiasts who are eager to see desired changes because, within muscle growth parameters, these fats are incorporated into cell membranes, improving their function and helping to regulate genetic functioning essential for facilitating muscle protein synthesis, a key process enabling muscle repair & growth after workouts.

Benefits: In terms of particular advantages for muscle growth, they aid in lowering inflammation following exercise, which speeds up recovery and, in turn, improves workout performance over longer periods of time. This increases the likelihood of achieving notable improvements.

Because it is an essential structural element of the brain, consumption reduces the risk of heart disease by decreasing triglyceride levels while preserving normal brain function.

Recommended dosage: The recommended daily intake varies from 250 mg to 2g, depending on factors such as age, sex, personal dietary choices, and other factors. It is advisable to consult medical experts before starting any supplements program.

Precautions:

• Initial use might trigger minor side effects like bloating or stomach discomforts

Available Supplements: Trec Nutrition Omega 3-6-9 and BioTechUSA Omega 3.

Zinc and Magnesium (ZMA)

What It Is: A combination of two vital minerals, zinc promotes protein synthesis and cellular metabolism while magnesium regulates muscle contractions. The fact that ZMA can enhance their dietary intake is known among athletes.

How It Works: Zinc increases protein synthesis, which aids in the growth of muscle tissue. Magnesium also ensures efficient muscle contraction, which supports strength training regimens linked to better, long-term muscle growth.

Benefits: In addition to encouraging muscle growth through critical biological processes, it improves stamina by re-establishing regular sleep patterns, which speed up the recovery phase and raise energy levels after workout sessions. Adequate dosages also aid in boosting immunity, which is an important factor that is comparable to desired physical attractiveness.

Recommended Dosage: Adult males should take 30 mg daily, according to the National Institutes of Health; women should take somewhat less, around 20 mg daily, especially just before bed to enhance the effects.

Precautions: Excessive consumption may result in diarrhoea, cramping in the stomach, and reduced immunity, as well as dysregulation of other elements like calcium and copper.

Available Supplements: Reflex Nutrition Zinc & Magnesium and MyProtein MyVitamins Zinc and Magnesium.

Dehydroepiandrosterone (DHEA)

What It Is: Dehydroepiandrosterone, or DHEA, is a steroid hormone that occurs naturally. It is among the few hormones that the body may change into other vital hormones that are necessary for muscle growth, such oestrogen or testosterone. The adrenal glands, which are situated near the kidneys, produce it.

How It Works: As a precursor hormone, DHEA lays the foundation for key androgens, such as oestradiol in women and testosterone in males, that are crucial for maintaining lean muscle mass. By aiding in the retention of nitrogen, an essential component of amino acids, the building blocks of proteins, the supplement promotes required growth while aiding in muscle recovery following exercise.

Benefits: Moderate DHEA supplementation has been shown to increase bone density and boost energy levels, which support an individual's overall fitness regimen. It also promotes muscle growth through its effects on protein synthesis and anti-catabolic properties that inhibit the breakdown of complex molecules.

Recommended Dosage: Although it is still important to respect the individual differences in physiology, a common dose range of 50–100 mg per day seems to be well tolerated by healthy adults, ensuring the greatest potential benefits without putting them at risk for health issues.

Precautions:

• DHEA might cause side effects like acne, oily skin and hair loss.
• Initial intake often results in slight hormonal alterations that normalise with time.
• Early age consumption might affect normal endocrine function; suitable for adults only after medical consultation.

Betaine

What It Is: Trimethylglycine (also known as betaine) is a naturally occurring chemical that may be found in a number of foods, including wheat bran, quinoa, and beets. It was initially utilised for its benefits to digestive health, but sports nutrition circles are now interested in it because of its potential effects on muscle growth.

How It Works: The complicated biological process known as methylation, which aids in the conversion of the amino acid homocysteine into the other essential amino acid methionine, depends heavily on betaine. contributes significantly to protein synthesis, which is necessary for all aspects of muscle growth.

Benefits: Betaine promotes muscle growth by encouraging protein synthesis and has a number of important roles, such as improving physical endurance and reducing fatigue during vigorous activity. 

Recommended Dosage: Generally speaking, studies have shown that a dosage of 2–5 grams daily is suitable for fostering the desired effects while maintaining the safety profile.

Precautions:

• Minor side effects such as stomach upset or changes in bowel movement reported occasionally, especially from excess intake.

Available Supplements: NOW Foods Betaine HCl, Revive Betaine HCl, and Betaine HCL Pepsin - Pure Encapsulations.

Carnitine

What It Is: The body naturally produces the chemical carnitine, which is essential for converting fat into energy. It is mostly found in tissues that depend on fatty acids for their primary sustenance, such as the heart and skeletal muscles.

How It Works: In order to make adenosine triphosphate, or ATP, which permits muscle contractions and indirectly promotes muscle growth, long-chain fatty acids must first be transported into the mitochondria, the cell's powerhouse, where they undergo beta-oxidation.

Benefits:

• Enhances endurance by inhibiting build-up of lactic acid – a common cause for muscular fatigue.
• Supports recovery post workouts speeding up repair & regeneration process reducing soreness intensity
• Augments Red Blood Cell production expanding oxygen supply to muscles leading to increased workout capacity

Recommended Dosage: For optimum benefit while ensuring safety, 500–2000mg per day taken with meals constitutes the expert-backed dosage range uniformly spread throughout daily intake schedule.

Precautions:

• Some individuals experience mild side effects including nausea and stomach discomfort.

Available Supplements: Trec Nutrition L-Carnitine Complex, Nutrend Carnitine Lemon, and MyProtein MyVitamins - L Carnitine.

Takeaway 

Legal supplements are essential for a muscle-building strategy that is both safe and effective. By striking a balance between meals and vigorous exercise, they improve outcomes without compromising health. Carnitine is one such example, which offers a number of benefits, such as improved endurance and a speedy recovery from physical activity. However, remember that eating healthy foods under a doctor's guidance is still essential in this pursuit of wholeness.

Frequently Asked Questions

Which supplement is best for muscle growth?

Experts often consider whey protein to be the best supplement for muscle growth. It contains high-quality protein that is easily absorbed, speeds up muscle growth and repair, and helps with recovery following strength exercise.

What to drink to gain muscle fast?

You can gain muscle quickly by consuming a well-balanced smoothie that includes whey protein, complex carbohydrates like brown rice or oats, high-protein foods like Greek yoghurt or tofu, and healthy fats like flax seeds or avocados.

Which supplement is best for body gain?

Creatine is strongly advised for total body gain, which includes both lean mass (muscles) and weight increment if required, when properly paired with a workout regimen and a healthy diet. This is due to the fact that creatine efficiently raises muscle energy stores, which enhances performance and eventually results in greater growth.