With the right supplements, your muscle building journey can be much easier and faster. Just keep in mind that supplements are just supplements, they are nowhere near as important as your diet, exercise, and sleep.
If you’re hitting the gym and lifting heavy weights and your diet is healthy and contains enough protein, what you may need is proper supplementation for a little extra boost to your regular diet.
That’s why in this post I’ll share with you the best 5 supplements that actually work and worth your hard-earned cash that will give you that extra support to get you closer to your goals.
1. Whey Protein
As you may already know, getting enough protein on a daily basis is crucial to gain muscle mass and get stronger.
You probably know that if you’re hitting the gym and trying to build muscle your body requires more protein than the average person who doesn’t work out. However, a lot of us can find it a little bit difficult to get enough protein on a daily basis. That’s why if you find it a little bit difficult and challenging to get enough protein through your diet, taking a protein powder supplement would be a great idea to boost your gains.
A scoop of the typical whey protein provides you with about 20-25 grams of protein (about as much as 100g chicken breast).
Depending on your goals you should be consuming up to 1,3 grams of protein per kg of body weight if you’re trying to gain muscle. Whey protein supplements can be an easy way to reach your protein requirements on a daily basis.
Whey protein is a widely accepted supplement by most athletes and an ideal way to help you reach your daily protein goals to help you maximize muscle building and boost your gains!
2. Creatine Monohydrate
Taking creatine monohydrate can help increase your performance and strength in the gym, leading to larger increases in muscle mass over time.
It’s one of the most researched supplements on the market and one of the least expensive and safe to use supplements as well.
Creatine exists naturally in our bodies and helps to fuel our muscle, that’s why some people take it as a supplement to boost their performance in the gym and promote muscle gain.
Taking creatine supplement can increase muscle size by increasing muscle hydration or water content within your muscles cell which makes you able to perform better in the gym and promote muscle gain.
Moreover, taking creatine may help increase levels of the hormones involved in muscle growth, such as IGF-1
Just take a 5-gram scoop – mixed with water or juice – every day, at a time that suits you. But remember, consistency is the key!
Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine.
They can also be found in food such as meat and eggs. People on low protein diets don’t usually consume enough of these amino acids naturally. Supplementing with them can help promote muscle gain and enhance exercise performance.
Getting enough BCAAs can help promote muscle growth. You can get them from high-protein foods in your diet or through supplements.
The BCAAs recommended dosage for men can be 10-15 in a day and 3-5 grams per day for women. The most critical time to take them is around workouts, so add 5-10 grams to your pre-workout and post-workout shakes to prevent muscle breakdown and maximize your post-workout recovery.
4. Fish Oil
There are few supplements on the market that will deserve your money and offer you as many benefits as fish oil supplements. Fish oil is one of the most consumed dietary supplements.
There’s no limit to the benefits that omega 3 bring to your health. In addition, omega 3 can even help you pack on more muscle mass.
If you don’t eat enough amount of oily fish on a daily basis, taking fish oil will help you get enough omega 3 fatty acids which are very important to your health. Fish oil offers your health a lot of potential benefits — from protecting against heart disease to improving your mental strength and your mood as well.
5. Weight gainers
Taking a high calorie, high protein weight gainer could be a good choice for you if you want to gain some weight, build a huge and lean muscle mass and support your diet.
To build muscle it requires hard work in the gym and consuming more calories and protein. which can be difficult to get just through whole foods.
Weight gainers provide a huge amount of calories of both protein and carbohydrates, which can significantly help with muscle growth especially if you’re a skinny guy. However, weight gainers are recommended if you struggle to get enough calories from food and you find it easier to drink a weight gainer shake than eat more real food. or if you want just a little extra support to maximize your gains.
Just remember that supplements are not a magic pill, there is a lot of others important muscle building factors you should keep your mind to.
You still have to put in the work. If you have the work ethic, the dedication, and consistency to reach your goals.