Buyers have a lot of choices when it comes to health and wellness supplements on the market today that promise measurable gains toward reaching fitness goals, faster. If your primary objective is to gain muscle, there are some specific products that you should be looking for and supplementing with to optimize training efforts and maximize lean muscle mass. While some of these nutrients can be found with diet, many need supplementation for optimal results.
Want to gain more muscle? These supplements are the best to help you reach your goal:
If you work out or supplement with pre workout products, you have heard of Creatine. Creatine is naturally made in the body- at a rate of about a gram per day. You can also find Creatine in some of the foods that you eat, like red meat or seafood. A lot of vegetarians supplement with Creatine to make up for deficiencies in their diet. So why would you want to take Creatine in the first place? Creatine helps to provide energy for your body’s cells, tissues, and muscles.
Taking a Creatine supplement can make it more effective and increase its benefits up to 40%. Some of the benefits that you can expect from consistently supplementing with Creatine include:
- When it comes to research, Creatine has had extensive studies, science, and focus so the findings are clearly documented. It is not a new or unique supplement; in fact, people have been using Creatine for generations.
- Creatine increases certain hormones that are linked to the growth of lean muscle- so supplementing with Creatine is an excellent and scientifically researched way to do it.
- Another advantage of supplementing with Creatine is that it preserves and prevents the breakdown of muscular proteins.
- Creatine has been deemed safe to use for practically everyone, with the possible exceptions of young children, pregnant moms, or those that are breastfeeding.
- You will find Creatine products that are gluten-free, vegan, vegetarian-friendly, and non-GMO.
Research has shown for some time that Creatine impacts and affects muscle mass, exercise performance, and overall strength. More lean muscle mass equates to a better overall athletic performance, if that is important to you. The potential increases over time, too. Creatine helps to lubricate and bring water to the cells of your muscles- this helps them expand and inflate, which sends a signal and prepares for growth of these muscles. The result? The result is more lean muscle mass and measurable gains from your workouts and training.
Creatine is likely your single best option and choice for measurable muscle gains. It is that simple!
Certainly, you have heard of how protein is not just important, but critical to gaining lean muscle mass. It is true- without protein, you cannot build more muscle. Actually, the truth is that you must consume and intake more protein than your body will naturally break down throughout its various bodily processes and systems. That makes supplementation with a clean, quality protein product key to building muscle.
Sure, you can get your daily recommended amounts of protein from diet- protein sources are more varied and extensive than sources of other muscle-builders, like Creatine for example. It still may be challenging for some to eat enough sources of protein for the muscular gains that they want to see- which is why supplementation is another option. Some foods that are high in protein include:
- Chicken Breast
- Cottage Cheese
- Beans and Legumes
- Peanut Butter
Check out the broad selection of quality protein powders and supplements on the market. You can choose from whey protein or plant based, as well as protein that has been isolated from foods like dairy, chicken, beef, or eggs- the choices are vast!
Adding protein through supplementation has demonstrated more muscle gains in those engaging in regular exercise than those that add carbs to their regimen. By amping up your protein, you should see measurable gains in muscle mass with consistent training or working out. If you already eat a high-protein diet daily, you may not see the muscle and perks of protein supplements- in fact, it could be that a better option is Creatine or amino acid supplementation. Just know that protein consumption is integral to optimizing your efforts and sweat equity for lean muscle mass. As with any nutrient, if your daily diet is already rich in it- in this case, protein- than supplementation is moot.
Talk to your trainer or physician to learn more!
A lot of pre workout products that promise muscle mass gains contain an amino acid called Beta-Alanine. This is an amino that improves and elevates athletic performance, while also lowering fatigue, so you have the energy to power through rigorous or strenuous activity. If you are following a fitness routine or exercise program, Beta-Alanine can help increase the lean muscle gains made to optimize your workouts. It is quite an amazing nutrient!
In fact, studies show that taking the equivalent of four grams of this amino acid consistently for eight weeks can show an increase in lean muscle- the amount of muscle varying from subject to subject.
While the research is not yet as extensive as that regarding Creatine or protein, it shows compelling promise as a solid muscle mass builder when combined with a fitness or exercise regimen. It is highly recommended for and by weightlifters and can help provide them with fast recovery after. That is, their muscles will quickly recover from strenuous activity without aches and pains later.
Think Beta-Alanine might be the right supplement for you? You should be aware that it does have side-effects for some consumers, including a tingling, warm sensation in the skin that may deter some users from supplementing with this amino acid.
Branched-Chain Amino Acids
So, speaking of amino acids and gaining muscle, don’t forget about BCAAs, or Branched-chain amino acids. This group of branched-chain aminos include three separate amino acids- leucine, valine, and isoleucine.
Foods that are rich in protein typically contain BCAAs, like dairy, poultry, seafood, and meat. This special group of amino acids comprises around 14% of all the amino acids that are contained in your body’s muscles. You do get BCAAs from the foods in your daily diet, but if you want to optimize your gains in terms of muscle mass, you will need to take a supplement. Plus, BCAAs are helpful to prevent the loss of muscle- which can happen as we age.
Again, if your diet is rich in proteins that contain this important amino acid, then you may not see the benefits of taking an additional BCAA supplement. This does, however, make good sense for those that may struggle to get the protein that they need for the task of building lean muscle mass. While it would be a bold statement at this point in time to declare that Branched-chain amino acids are the solution for muscle gains- research continues to study the benefits. BCAAs appear to be most beneficial for those with inadequate diets but that still want to see measurable muscle gains from their efforts in the gym.
Branched-chain amino acids are important for muscle growth, but also play a vital role in muscle recovery, too. If you recover quickly after strenuous activity and workouts, it is easier to stay on track and make marked progress. Again, BCAAs are a great supplement for many.
Beta-hydroxy beta-methylbutyrate (HMB)
This next supplement is a mouthful: Beta-hydroxy beta-methylbutyrate, or HMB, is vital to processing amino acids and getting optimal benefits from these nutrients. In fact, without HMB, you would not see the advantages of protein and leucine- another important amino acid- when measuring the effects of your diet and fitness regimen.
HMB lowers the breakdown of protein in the muscles, so it does contribute to increases in muscle mass. This molecule is naturally occurring in the body- but at higher levels, it has potent benefits to your body’s muscles. It is suggested that you supplement with around 3-6 grams of HMB daily if you are weight training- but speak with your trainer, physician, or practitioner to learn more.
Further studies show that those who benefit the most from adding HMB supplements to their daily routine are typically those that are new to supplementation and fitness. Just getting started? HMB may be the best way to begin ‘programming’ the body to optimize and use the nutrients and activity that you provide. Also, if you are increasing the intensity or vigor of your fitness routine, HMB could be an excellent choice to see real results when it comes to muscle gains. The choice is yours, but HMB may not be the best option for those that are seasoned athletes, experienced trainers, or professionals in the fitness arena, according to industry insiders.
In your quest for the best supplements to gain muscle, have you heard of or considered weight gainers? Weight gainers are supplements that provide you with more calories and protein in an easy to consume way. That is, if you struggle for muscle gains, weight gainers are an excellent first step.
Do you know that guy that eats everything in sight but never gains an ounce? This is also the case for some people that are attempting to build lean muscle mass- despite taking in large amounts of calories, they simply cannot gain any weight or see any measurable muscle gains when working out.
Weight gainers are usually powders or shakes that are calorie dense, often containing 1,000 calories or more per serving. If you are following a low carb diet, like a ketogenic lifestyle, read the labels as many of the most effective weight gainers on the market contain a lot of carbohydrates. Some may contain protein, too, since it is so vital to the process of building muscle. It is not unusual to find a weight gainer that contains anywhere from 75-300 grams of carbohydrates, and perhaps 20-50 grams of protein in some brands and products.
Weight gainers do not necessarily do something that you could not do on your own with the right diet, but they make it easier and more convenient to do so. Individuals that eat a calorie dense diet that is high in protein will again see measurable muscle gains from working out. The jury is out regarding the true efficacy of some of these products, so read labels and be discerning when it comes to reviewing, buying, and taking supplements.
If you struggle with eating enough to build the muscles that you want, then the answer is clear: a weight gainer makes a lot of sense for you. After all, it is far simpler to consume a shake than it may be to eat a protein-laden meal. When all is said and done, weight gainers are another tool that you can have at your disposal to optimize and see real muscle gains from the effort that you put in. Weight gainers are high calorie products, usually shakes, that give you a great big boost of calories and protein. They should not be used as a substitute for whole foods, but rather as a supplement to your daily routine to ensure you are getting plenty of protein for building muscles.
Want to gain muscle? According to our research and findings, these are the best supplements to gain muscle and get you to your fitness goals. When buying these- or other- supplements, make sure that you do your own research to find reputable companies that offer quality supplements made in the US, and that stand behind their products with customer support. If the brand that you buy offers a satisfaction guarantee, even better. Over time, you should be able to find the brands and supplements that work the best for you, your lifestyle, and your budget- but as with any changes to your routine, you should consult with your physician, provider, or practitioner before supplementing to prevent any interactions or sensitivities. These products have been deemed safe- but merit discussion with your own trainers and providers regardless, for best results.