Best Supplements For Gaining Muscle Mass

Best Supplements For Gaining Muscle Mass

When it comes to the best supplements for gaining muscle mass, you’ll find that they are not expensive, new or exotic. In fact, these weightlifting and bodybuilding staples have been around for many years. These supplements help to expand muscle cells within the body, enable faster energy production and quicken the process in which damaged muscle fibres are repaired after intense workouts. There aren’t any magic potions or pills when it comes to building muscle , however the supplements listed below are backed up by many scientific studies and have the potential to speed up your training results more than exercise and a healthy diet alone.

Best Supplements For Gaining Muscle Mass

Creatine

Creatine has proven to be a very effective muscle gaining supplement over the years, as it increases the size of your muscles almost immediately. In fact, first-time users of creatine commonly report muscle gain of anywhere between 5 to 10 pounds in under two weeks time because of this effect. Creatine draws water into the muscle cells, however this is not it’s primary function. Creatine helps your body with energy production, enabling you to work harder and quickly repair damaged muscle tissue. We recommend a dose of between 5 to 10 grams after workouts and a minimum of 3 grams on your rest days when you first wake up.

L-Glutamine

Similar to creatine, L-Glutamine helps to expand your muscle cells. L-glutamine also boosts the levels of anabolic growth hormones, supports your immune system and replaces the glutamine that you lose whilst training intensely. We recommend taking 5 to 10 grams either before, during or after you workout and a further 5 to 10 grams before you go to bed.

Carbohydrate Powder Supplements

Carbohydrates taken directly after your workout can trigger a big anabolic response in your body, through the process of causing the pancreas to release insulin. You can take advantage of this, by taking between 60 and 100 grams of carbs in the form of waxy maize, maltodextrin or dextrose immediately after an intense workout.

Whey Protein

Protein is an essential macronutrient when it comes to building muscle mass as your body uses the building blocks of protein, known as amino acids, to help rebuild your muscles. The protein in whey protein is the most bioavailable, meaning that it is the fastest digesting protein.

We recommend taking between 30 to 50 grams of whey protein straight after your workout, preferably with carbs. Whey protein shakes can also be consumed upon waking, between meals or even as meal replacements.

Casein Protein

Casein protein is the complete opposite of whey protein, being the slowest digesting of all proteins. It is derived from dairy proteins such as cottage cheese and milk. The highest quality of this type of protein is micellar casein. After consuming casein protein, it is slowly digested over four to eight hours, feeding the body with muscle building amino acids. Casein is therefore the perfect protein source before you go to sleep at night. We recommend taking 20 to 40 grams before going to bed.