Want to pack on more lean muscle mass? You’re already working hard in the gym, and have a goal to build a stronger body. When using the right supplements, you can make sure that you are creating the absolute best environment possible to see more muscle mass gains and faster progress.
That said, The vast majority of supplements that claim to aid in muscle growth do absolutely nothing. There are a handful of supplements that are scientifically proven to work…if you buy and use them intelligently.
And that’s what we’re going to cover in this article:
Creatine can be found in some foods — mostly meat, eggs, and fish. Creatine supplementation confers a variety of health benefits, notably neuroprotective and cardioprotective. It is often used by athletes to increase both power output and lean mass.
So basically, think of creatine as a way to prevent fatigue from setting in so you can do more reps, more sets, and lift more weight. As a study published in the Critical Reviews In Food Science and Nutrition noted, creatine increases mass through both increased water weight as well as increased muscle protein tissue.
This combined means more muscle mass tissue. Creatine is ideal for anyone who is performing exercise that requires intense muscular contractions.
2. Protein Powder
Second on the list of essential mass gain supplements is a high quality protein powder. Protein is what will provide the building blocks upon which your muscle is made from, so without it, you simply can’t build more mass.
A high quality protein will digest faster than food protein, so ideal for right after the workout session when your muscles are in dire need of rapid repair, as noted by a study published in the Applied Physiology, Nutrition, and Metabolism journal.
Orgain Organic Protein Plant-Based Powder
Optimum Nutrition 100% Whey Gold Standard
3. Fish Oil
The next supplement that you must be taking is one that has no fancy claims or promises, but that will deliver, make no mistake. That product is fish oil. This could be one of the most overlooked supplements by many after muscle mass because they turn far more attention to products with fancy marketing claims.
Not only will fish oil help you to make sure that you are doing everything possible to ward off diseases such as cancer or heart disease, but it will also help to boost insulin sensitivity levels. This means when you then eat carbohydrate rich foods, you’re going to have a greater chance of converting those carbohydrates into lean muscle mass tissues, rather than converting them into body fat.
In addition to that, the fish oil will also help you ensure that you are going to be recovering faster between sessions because you’ll be able to replenish muscle glycogen better and furthermore, you’ll also help to improve your immune system as well.
All in all, fish oil is a supplement that you simply do not want to overlook. 3-6 capsules per day will meet your needs perfectly.
4. Branched-Chain Amino Acid (BCAA)
Another common supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to improve workout results. Of the 20 amino acids in the body, three are referred to as BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism.
The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.
There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled—something that is of interest to long-distance workouts such as backpacking or long-distance running (marathons), distance swimming, or any other prolonged workout.
Optimum Nutrition BCAA Capsules, 1000mg, 400 Count
This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in beta-alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as four weeks.
This is significant because during high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.