Best Supplements To Gain Muscle Mass – Top 5 Muscle Builders
With thousands and thousands of supplements available it can get quite overwhelming. You also don’t really know who to trust. With my 20 years of experimenting I have put together for you below what I found to be the most efficient and produce the best results!!
Let’s get to it….
1. WHEY PROTEIN ISOLATE TAKES FIRST PLACE
Whey Protein is #1 on my list of the Best Supplements To Gain Muscle Mass mainly because it’s the most crucial for pushing protein synthesis.
Whey gets to your muscles very quick to start building muscle and digests very fast.
I recommend a whey isolate or hydrolysate which is broken down into smaller fragments for even faster digestion. I wrote an article on the best deal you can find CLICK HERE if you would like to read it.
Whey also contains small proteins that increase blood flow to the muscles. So you should be taking it immediately after a workout. You should also be taking some upon waking up in the morning to kick start muscle growth.
Whey Isolate is the highest Biological Value of any protein source food and protein supplement.
This is my number 1 supplement to gain muscle mass.
I highly recommend buying this in bulk.
Whey Concentrate is also pretty high on the chart and produces great results. As far as the highest food source with whey protein, that would be Ricotta Cheese.
There are 28g of protein in 1 cup of Ricotta cheese. Make sure you choose the skim or the low fat variations so you can avoid the high saturated fats.
Milk (I recommend Goats milk because the proteins digest with less hesitation). There isn’t as much goat milk as regular and will be more expensive but it does contain fewer pesticides, hormones, and antibiotics.
I grew up in a small town in New Hampshire on Goats Milk, we actually had goats in the back yard! Yogurt (choose Greek because it has less sugar and more protein).
2. CREATINE IS VERY AFFORDABLE AND EFFECTIVE
A natural supplement used to boost athletic performance. It’s not only safe to use but also one of the world’s most popular and effective supplements for building muscle and strength.
Creatine is produced naturally in the body, but also can be found in some foods like meat, eggs and fish.
Have you heard the term “Water weight”? Creatine can increase the water content of your muscles and can quickly increase muscle size. It is also one of the cheapest and safest supplements available and taking it is very easy.
There are many different forms of Creatine.
I highly recommend sticking with Creatine Monohydrate. This form is extremely cheap and is the most researched supplement.
Other popular forms like Ethyl Ester and Kre alkalyn have been promoted online as a more superior form of creatine. There just isn’t as much research on them as Monohydrate and they are more expensive.
I have done a before and after with Monohydate tracking my results. Once I had peaked in all my lifts and plateaued I started taking Creatine Monohydrate.
I did have strength gains all around and no side effects.
There is a loading phase and you will see it on the instruction on the back of most Creatine supplements.
For the first five days you can take around 20 grams of creatine monohydrate per day. I would recommend taking that amount divided into 4 or 5 doses. Keep on this loading phase for around 5-7 days. After the loading phase you should maintain around 3-5 grams per day.
3. BRANCH CHAIN AMINO ACIDS
Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine.
Leucine is the most important of the three, so make sure when you are buying a BCAA supplement it has a good amount of Leucine. These are found mostly in protein sources like Meat, Poultry, Eggs, Dairy and Fish.
They are very important for muscle growth and make up about 14% of the amino acids in your muscles.
This is another supplement I buy in bulk to make it affordable. I can recommend a quality BCAA for you for a low price. I’ve spent hours and hours taking the price and divided it by how many servings of quality BCAA’S are in the product and have come up with what I think is the best deal.
Key points of BCAA’S
- Help with energy, muscle growth and fat loss
- Most crucial Amino Acid there is when it comes to building muscle.
- Leucine is the most valuable of them all
My recommendation: You should go with a BCAA supplement that uses a 2:1:1 ratio of Leucine, Isoleucine, Valine.
Leucine being twice the amount of others.
4. BETA ALANINE TO INCREASE YOUR PERFORMANCE
Beta Alanine is an amino acid that reduces fatigue and may increase exercise performance. If you are following some sort of exercise program beta-alanine may help increase muscle mass.
The biggest benefit you will get from Beta Alanine is your muscle stamina and your muscle endurance while training.
In terms of improving endurance, beta-alanine is clearly beneficial but–like all supplements–isn’t a miracle supplement by any stretch of the imagination.
TINGLES? Yes, if you have ever taken it you have probably had them. I personally love the feeling.
Usually you will get this feeling if you take more than 2 grams. You may feel your ears, lips, or fingertips tingling.
This is not harmful, and will eventually go away once it’s been absorbed.
Although I get the tingles some people do not experience them at all I have found.
Some studies say to use anywhere between 3.0-6.0 grams of beta alanine per day. You may want to divide these into a few different doses during the day if you don’t want the tingly feeling
When searching for a Pre-workout that works, you should always look for the amount of Beta Alanine they have. Usually the more expensive ones have more but worth it to me.
5. CASEIN PROTEIN IS GREAT RIGHT BEFORE BED
The other milk protein besides whey is Casein. The Biological value is 77 so it’s very slow digestion rate makes it ideal as a pre-bedtime snack.
You should take it before bed to help with recovery and reduce muscle breakdown while they sleep Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass.
When casein is taken post-workout, it boosts muscle protein synthesis much like whey does.
Some studies have suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.
“Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we’re never tested to our limits, how will we know how strong we really are? How will we ever grow?”
I hope this helped and gives you some direction on which supplements are the most important. Please comment below if you have any questions or feedback. Thanks!