Building muscle over the age of 40 is perfectly possible with the right diet plan and the right workout plan. However, at this age, taking the right supplements can give you that extra edge to bring yourself closer to your fitness goals.
Why use supplements?
Supplements, (when taken properly) can work miracles for your body. When combined with good nutrition and workout routine you can experience amazing results in the how you feel and look.
The key benefits of supplements for building muscle include…
Shortened recovery time
One of the main advantages of taking supplements is that they can significantly reduce your recovery time between workout sessions.
When you workout you essentially damage your muscles but in a good way. As you do strength training you essentially create little tears in your muscles that force them to grow larger and stronger to repair after each training session. Certain supplements can speed up this process so that you can hit the gym just as hard the next day without feeling too sore or fatigued.
This is probably the most important benefit of using supplements for strength training or bodybuilding.
Certain supplements are effective in promoting muscle growth. Supplements can act as a catalyst to put those muscle building nutrients to work so that you can build larger muscles at a faster rate.
Supplements can be quite effective for getting you pumped up for the gym.
Preworkout supplements, in particular, are extremely beneficial for giving your body the energy needed to perform to its maximum capacity at the gym. Taking supplements such as these can give you that little bit of edge and even motivation as well to kill your workout day after day so that you can experience the most muscle growth possible.
It is most important that you do the proper muscle building exercises at the gym, to begin with. Only by focusing on pushing your muscles to failure regularly will you be able to achieve muscle growth. Not only that but to build lean muscle it is also crucial that you stick to a good diet plan full of good quality proteins and carbohydrates in the right proportions. Supplements are not as important as nutrition and exercise but they can certainly make a difference.
If the proper foundation for building muscle was analogous to a birthday cake, perhaps the exercise would be akin to the flour and the milk while the nutrition would be analogous to the butter, eggs, and sugar. Continuing with this cake analogy you could say that supplements could be the frosting. The frosting isn’t critical for making the cake but it certainly makes it better.
Top 4 muscle building supplements for over 40 years old
1. Protein powder
4. Beta alanine
There are dozens upon dozens of different supplements on the market all promising similar things. However, you really only need to utilize a select few supplements properly in order to build strength and muscle as you get older.
The fitness industry is full of various supplements that promise the world but really do next to nothing for you. The best way to use muscle building supplements is to stick to the tried and true ones. Listed below you can learn about the best muscle building supplements for middle age men.
1. Protein powder
Protein powder is an essential post-workout supplement that you should utilize for maximum muscle growth.
After you workout, you have a 45-minute window to take in nutrients to repair your muscles. After you exercise, your muscles are essentially drained and require vital amino acids from proteins in order to repair themselves and grow. It is largely disputed how long this window actually lasts after your workout but it’s important to take away that you should consume protein immediately after exercise to replenish your muscles.
There are two main types of protein powders that are extremely powerful in promoting muscle growth: whey and casein.
Whey protein powder
Whey protein is a fraction of whey that is separated from milk. It is extremely beneficial for the body as it includes all 9 essential amino acids.
Whey protein is extremely powerful in building good quality muscle. This protein source is rich in a branched-chain amino acid called leucine. This compound is the most growth-promoting amino acid.
As a result, whey protein is extremely effective at preserving muscle mass as you get older and promoting muscle gains as well.
Most importantly, however, is the fact that whey protein is an extremely fast absorbing protein. This makes it perfect to use right after your workout to repair your damaged muscles.
Casein protein, on the other hand, is also a great quality protein but your body processes it differently.
Because this protein digests at a slower rate, it provides your body with a constant stream of protein absorption that is beneficial for promoting muscle growth hours after your workout. It is also beneficial to use casein protein right before you go to bed so that your body can utilize this slow absorbing protein as you sleep.
There are other types of proteins that you can use such as isolate protein which just has a higher concentration of protein. However, for most people, whey protein and casein protein are both exceptional sources of quality proteins for promoting muscle growth.
|Recommended casein protein powder
Again, this brand delivers good quality ingredients at a reasonable price. Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder is the way to go.
Creatine is possibly the most popular bodybuilding supplement as you will soon see why.
This compound is naturally found in your body as it is produced from amino acids making it a building block of protein. Creatine is naturally found in meat and fish but you would need to eat a ton of meat and fish to get enough creatine for it to produce benefits. In turn, by taking creatine as a supplement you can reap all the benefits of creatine without needing to eat pounds of meat to get the same effect.
Creatine essentially helps to regenerate a molecule called adenosine triphosphate or ATP, which gives your body energy. Without creatine buildup in your muscles, ATP production stops and your energy drops. This is an all too common effect for those who do not naturally intake enough creatine to begin with. However, when you use creatine as a supplement, you increase the available creatine reserves so to speak in your muscles which provides you with enough fuel to regenerate ATP. This has the effect of giving you more energy at the gym.
This boost of energy at the gym allows you to go harder and longer throughout your sets without feeling the onset of fatigue as fast. Creatine doesn’t only give you more energy at the gym but users also claim to feel more energized in everyday activities as well.
Creatine also has the effect of making your muscles generally bigger. The compound enables your muscles to absorb more water than normal which results in larger muscle mass. This can even give you greater strength at the gym.
The bodybuilding community is largely divided on when you should actually take creatine. Some say that you should take it before your workout as it will increase your strength and stamina. Others recommend taking it after your workout as it will absorb better. There really is no right or wrong time to take creatine since it timing is a matter of preference.
3. Good quality multi-vitamin
Multivitamins are quite possibly the most underrated body muscle building supplements around. When you hear the phrase “bodybuilding supplements”, vitamins are not typically what comes to mind. However, a good quality multi-vitamin can allow you to take your fitness game to the next level.
For the human body to function at its best ability, it requires a wide variety of various nutrients. When your body is deficient in any of these various vitamins or minerals you can experience slowdowns in performance and muscle gains. Both of these outcomes are not desirable of course. Other benefits of multivitamins that you can reap regardless if you are a gym goer or not include…
- Increase in your metabolism in order to burn fat
- Assistance in repairing and building muscle more efficiently
- Support for strong bones and tissues
Multivitamins are important for your general health regardless if you are working out or not. However, when you are actively exercising your body has an even stronger need for these additional vitamins.
A good quality multivitamin is made partly of vitamins and partly of essential minerals. It is important to note however that men and women require slightly different multivitamins depending on their fitness goals. Men would be more inclined to take multivitamins containing ingredients such as DHEA which supports healthy testosterone levels.
Vimerson Health’s men’s multivitamin is a great vitamin that has all the essential vitamins and minerals needed to keep your body firing on all cylinders.
4. Beta alanine
Beta alanine is an amino acid that we don’t necessarily need to consume our food because our bodies naturally create it.
Your body processes beta alanine in tangent with other amino acids to produce carnosine. Carnosine is a molecule that is essential for prolonging your muscles from tiring out at the gym.
When you contract your muscles constantly, lactic acid begins to build up. Over time, this lactic acid limits your muscle’s ability to function as efficiently as they did at the beginning of your workout. Over time if you go hard enough at the gym you will reach muscle failure where your muscles will be unable to contract any more.
One of carnosine’s main functions is to regulate acidity levels in the body. In turn, when carnosine production is promoted by beta alanine, your acidity levels in your muscles become much more reduced and controlled when you are working out. This allows you to workout harder and longer without experiencing fatigue that comes with rising lactic acid levels.
Ultimately beta alanine can give you that little bit of edge in performance at the gym. By taking the supplement properly you can easily bang out a few more reps that you might not necessarily be able to accomplish otherwise.
Beta alanine has been known to produce a stimulant response in the body. Therefore it can be a great pre-workout supplement. However, keep in mind that the benefits of taking the supplement come from taking it in the right doses consistently over time. Therefore, taking the supplement on a regular basis is much more important than taking beta alanine at a certain time of the day.
|Recommended Beta Alanine
Optimum Nutrition Beta Alanine is simple and effective. You can’t go wrong with this stuff as long as you use it properly.
Top pre-workout supplement (optional)
A pre-workout supplements effect on the body does not directly produce more muscle mass or faster recovery time for muscles. However the benefit of pre-workout supplements is that they can give you a boost of energy that can allow you to go longer and harder at the gym which can lead you to build larger muscles.
The key benefit of pre-workout supplements is that using these supplements gives you energy to workout. This increase in energy can give you explosive workout performance and efficiency in the gym that you would otherwise find difficult to achieve.
In addition one of the other benefits of preworkouts is that the ingredients stimulate the metabolism. For instance, ingredients such as caffeine which is one of the most common preworkout ingredients is a powerful agent for stimulating the metabolism and thus allows you to burn fat more rapidly.
Some pre-workout supplements contain some of the same ingredients as some of the supplements listed above. If you go out to buy a different pre-workout supplement than the one listed below, keep that in mind.
The worst supplements to take after 40
There are a few supplements that can work wonders for your body. At the same time, there are dozens upon dozens of supplements that do absolutely nothing for you. These gimmicky, tacky, “magical” pills and potions are nothing more than a waste of money.
The worst part is that some are even promoted for middle age men and women who may feel the need to take extra measures to up their fitness game.
Supplement companies love to promote their testosterone boosting products as miracle pills that will reverse years off your life and help you build muscle twice as fast. Although we all would love for this to be true, this is unfortunately not the case.
Three common ingredients in testosterone boosters include Tribulus Terrestris, D-aspartic acid and ZMA. Through dozens of studies, these three ingredients have proven time and time again to have a mild effect at the very best at raising testosterone. However, the true benefit you get from these supplements from the slight increase in testosterone is next to nothing.
Dramatically increased levels of testosterone have been proven to allow you to build muscle at a slightly faster rate. However, the muscle gain you would achieve from these higher levels of testosterone is so slight that it wouldn’t be a noticeable difference. Not only that but the amount of increase in testosterone needed would be enormous. It certainly would not be achievable to increase your testosterone to this degree by simply taking testosterone supplements.
That being said, buying testosterone supplements is likely a poor investment largely because they simply are not effective for building muscle. The best effect you can expect from them is potentially a slight boost in libido and energy.
However, it is not very difficult to increase testosterone on your own without supplements. There are a few lifestyle recommendations that generally lead to natural, healthy testosterone production. The first would be to lift weights regularly and try to avoid too much cardio. Weightlifting results in a surge of growth hormone and testosterone while cardio can do the exact opposite. Keep your diet as balanced and be sure you take the necessary nutrients that your body needs.
Human growth hormone boosters do absolutely nothing to further your goals to build muscle. HGH boosters typically contain a combination of amino acids and natural herbs. However, these common ingredients in human growth hormone booster most often have no effect on the body. The ones that do may have a slight effect on the production of growth hormone but not nearly enough to gain any real benefits.
Research shows that those who do in fact increase their muscle size with these supplements do so by typically taking large amounts of anabolic steroids at the same time. However, unless you are a professional bodybuilder who already takes steroids, this is likely not a feasible option.
Don’t get me wrong here… fat burners can certainly be effective. However, these supplements are way too overhyped for what they are worth.
First and foremost it is critical that you keep a healthy diet in order for fat burners to work at all. Without a good diet in the right proportions, you can’t expect fat burners to be your miracle cure for your fat loss. Even when your diet is on point, you can still only expect slight results from fat burners.
In addition, the results you can achieve with flashy, miracle-working fat burners can simply be achieved by working with supplements you likely already have around the house. For instance, black coffee and green tea are effective supplements you can take that actively works to speed up your metabolism. As a result, if you take either black coffee or green tea, not only can you energize your yourself for your workout but you can kick your metabolism up a notch as well.