What Are The Best Supplements For Muscle Gain? Written by Customer Care Oct 15, 2020
What Are The Best Supplements For Muscle Gain?

What Are The Best Supplements For Muscle Gain? Muscle gain is hard, we know! We have gone ahead and got a list together of the top 5 supplements you need to pack on muscle fast!...

What Are The Best Supplements For Muscle Gain?

Help-guides | Oct 15, 2020
Published by Customer Care

What Are The Best Supplements For Muscle Gain?

Facts are facts, muscle is hard to gain!  

But to make things easier, we’ve compiled a list of the best supplements that help improve muscle mass (while burning fat, to boot).  

Of course, these supplements are most effective if you exercise regularly and follow a mostly healthy diet. But in order to gain muscle, you must follow some basic principles. These include following an exercise program that progressively overloads your muscles, consuming more protein than is broken down through the workouts, and consuming more calories than you burn. 

These principles, along with the following 5 supplements, are the best to help you with your muscle gaining goals =

  1. Creatine
  2. Protein
  3. Weight Gainers
  4. Beta-Alanine
  5. Branched Chain Amino Acids (BCAAs)

Let’s explore them further, here:

1. Creatine

Beginning with one you’ve probably heard of throughout gym culture, Creatine is a true powerhouse supplement.

It’s actually a naturally occurring molecule in your body that you can supplement (usually in pill or powder form) to increase your body’s creatine production by up to 40%.  

Large amounts of research show that creatine can improve muscle strength when taken on a regular basis. For people trying to gain new muscle, this is great!

It also increases the amount of water available to cells, leading to more muscle growth.  

Relatively speaking, creatine is also fairly safe compared to some other supplements in and out of the gym/workout space. Consider using creatine before anything else if you are looking to gain muscle.

2. Protein

This one seems obvious, but you need to feed your muscles protein if you want them to grow!

You must actually consume more protein than your body breaks down, if you want to gain muscle mass (not recomposition).

If you are a vegetarian or vegan, or struggle getting enough protein from food alone, supplementing with protein powder or bars is a great way to get more protein into your diet.

Most obvious/popular options include whey, casein and soy protein.

But if you are already consuming large amounts of protein, the benefits of adding more may be marginal since you can only absorb about 30 grams of protein at once. Active individuals should try to consume 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight, but you should work with a nutritionist or coach regarding your specific goals.

3. Weight Gainers

As we mentioned, if you want to gain muscle mass it seems intuitive that you will gain weight.

These products are usually used by individuals who struggle to gain weight or muscle. Some weight gainers can contain over 1000 calories, which may seem like a lot but if you are lifting weights and eating enough protein but still struggling, they may be necessary.

These supplements are not typically effective in gaining lean muscle mass in active adults, though, so beware!

4. Beta-Alanine

This is another amino acid that is fairly common when it comes to gaining muscle mass because Beta-Alanine has been shown to reduce fatigue, which could increase exercise performance. 

So if you are eating more calories than you’re burning, along with following a high protein diet, beta-alanine can help increase lean muscle mass. 

More research is required with regards to this supplement, but when combined with an exercise regime, it has shown to be effective so far.

5. Branched Chain Amino Acids (BCAAs)

BCAAs are actually three amino acids. They are leucine, isoleucine, and valine.

Typically, BCAAs are found in animal protein sources like meat, poultry, eggs, dairy, and fish. However, there are vegan BCAA supplements available on the market.  

It’s particular important that vegans supplement with BCAAs because they do not receive any bioavailable amino acids from animal products. These amino acids make up about 14% of all amino acids in your muscles.

It is likely these will benefit your regime if you are not consuming enough protein. Those who consume enough quality protein on a regular basis have not found significant benefits to consuming additional BCAAs. So, save your money if you’re a carnivore ;)

Conclusion

There are many ways to help you on your journey to gaining muscle mass but ultimately, it boils down to eating a surplus, eating a lot of high quality proteins, and practicing a program with progressive overload.

Of course, there are ways to supplement these practices to help the muscle mass come more easily, but remember that fitness is a journey and there will be ups and downs. You may not like the way it feels to gain weight, and it may be more difficult to “cut” once you have bulked up to gain enough muscle mass.  

Consider all of these factors when planning your regime and keep in mind that everyone has different goals/products work differently for everyone. It is a fine-tuned balance for most people, and sometimes it takes a while to find that balance.

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