Looking to maximize your muscle-building potential and achieve your fitness goals? Check out our updated article on the top 5 best supplements for muscle growth. From whey protein to creatine, OMEGA-3’s, BCAAs, and multi-vitamin’s, we’ve got you covered with the latest scientific research and recommendations. Plus, we’ve added to our section on omega-3s and their potential benefits for muscle recovery and overall exercise performance. Don’t miss out on this valuable resource – read our updated article today!
Firstly what we want to get from the concrete supplements is progress at some specific point. In other words, we are expecting some change, gain muscle, increase strength, lose fat or just better feeling. Sometimes it is quite difficult to understand how are they working, but it shouldn’t be so. If you exercise regularly, you likely want to be sure you’re getting the most out of it. So we will explain how they work and provide the best supplements for muscle gain.
Also, there is a small but very important remark, if you will not be sticking to the correct diet you will get minimal or no effect from your supplements at all. Muscle growth is the result of consistent exercise and proper nutrition. While you can get most of the nutrients your body needs from a well-balanced diet, supplements can help provide additional support for muscle growth. The following five supplements have been scientifically proven to enhance muscle growth and should be considered by anyone looking to build muscle.
1. Creatine Monohydrate
There are a lot of different studies that show that creatine is a working supplement. It is an affordable supplement, which can give you more strength, muscle, and endurance!
Creatine is a nitrogenous compound that is synthesized in the liver and kidneys. It is stored in the muscle cells and is used to produce energy during high-intensity exercise. Creatine supplementation has been shown to increase muscle strength, size, and power output. A meta-analysis of 22 studies found that creatine supplementation increased muscle strength by 8% and muscle mass by 1.4 kg compared to a placebo group. Creatine has also been shown to reduce muscle damage and inflammation caused by intense exercise, allowing for faster recovery.
You will feel the effect of this supplement almost immediately. Your body also produces creatine naturally, which increases phosphocreatine levels in your body and allows the production of more ATP. But getting extra is providing you many benefits. So, creatine monohydrate is one of the best supplements for muscle gain (1). To read more about creatine monohydrates check our post about 5 best creatine supplements on the market. It provides you the best products on the market with all the pros and cons, and all the details about it. Here are the most popular creatine products:
2. Whey protein
So, if you were looking for a supplement, you definitely were looking at whey protein. Besides, if you are working out, you definitely know how important protein is.
Whey protein is the most popular supplement in the world. So, it can be a really good supplement if you are sticking to your diet. If you are gaining muscle or getting rid of fat, but want to save muscle, you need to eat a huge amount of protein. The truth is, that it’s a challenge to eat this amount of protein, and this delicious shake can bring you the necessary nutrients (2).
One study found that consuming 20 grams of whey protein after exercise increased muscle protein synthesis by 22% compared to a placebo group. Another study showed that whey protein supplementation improved muscle size and strength in elderly individuals.
Researches are showing that muscle is growing better when you are adding extra protein rather than carbohydrates. To know more about this supplement check our post about 5 best whey protein powders. It provides you the best products on the market with all the pros and cons, and all the details about it. Here are the most popular whey protein powders:
3. BCAA
BCAA (Branch Chain Amino Acids) are 3 of the 9 essential amino acids that your body needs to make gains but is producing itself.
You can find BCAA in most protein sources, especially in an animal protein source like meat, eggs, fish, etc. Also, BCAAs are important for muscle growth.
You can get better befits from BCAA in two situations:
- When you are cutting
- When you are fasting
If you are making gains, creatine monohydrate and whey protein would be a better choice for you. BCAA works better in saving muscle when you have a calorie deficit. Besides, when you fast or are cutting it can be a not bad pre-workout booster for you (3). One study found that beta-alanine supplementation increased muscle endurance and reduced fatigue during high-intensity exercise. Another study showed that beta-alanine supplementation improved exercise performance and increased lean body mass.
To know more about this supplement check our post about 5 best BCAA supplements. It provides you the best products on the market with all the pros and cons, and all the details about it. Check out the most popular BCAA supplements products:
4. Multivitamin
When you workout your body is getting additional stress, and also requires more vitamins than a normal person. Firstly, you are getting more activity than normal person secondly, you are losing some vitamins with your sweat.
In an ideal world, you should get all the necessary vitamins from food. But let be realistic, we all know what quality of food we have now. Also, most people are not eating as they should, usually, they do not eat enough vegetables (4).
Of course, multivitamins are not directly related to muscle growth, but when you have all necessary vitamins it’ll help to ensure your body can work out on max.
To know more about multivitamins check our posts about 5 best multivitamin supplements for men and women. It provides you the best products on the market with all the pros and cons, and all the details about it. Check out the most popular multivitamin supplements products:
5. Fish oil or OMEGA-3
We couldn’t miss the OMEGA-3. It is derived from certain species of fish, and it is a really healthy supplement. Omega 3 vitamins are essential for many functions in the body and they cannot be produced by your body naturally (5).
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for our health. They play a crucial role in many bodily functions, including brain function, inflammation, and heart health. While omega-3s are not directly linked to muscle growth, they can still be beneficial for individuals looking to build muscle.
Omega-3s have been shown to reduce inflammation and muscle soreness, which can help to speed up recovery time and improve overall exercise performance. Additionally, research has suggested that omega-3s may help to preserve muscle mass and improve muscle strength in older adults.
The best food sources of omega-3s include fatty fish such as salmon, tuna, and sardines, as well as nuts and seeds such as flaxseed and chia seeds. If you’re not getting enough omega-3s in your diet, supplementation may be a good option. Fish oil supplements are a popular choice, as they are a convenient and effective way to increase your omega-3 intake.
There are few benefits fish oil can help you:
- It reduces muscle soreness after your workout
- It improves the synthesis of protein
- Supports weight loss
- Reduction in inflammation
- Reduces stress
We didn’t create a ranking on fish oil yet, but soon it will be available on our website. But here are the most popular products on the market:
When it will not work for you?
As we told before many times, you should not relate only to supplements. They are just good supporters, but they are not a magic pill.
Nutrition – Supplements can close some of your nutritional needs. If you will not count your nutrients, it will not help you to reach your goals.
Workout plan – even if you have a good diet, they will not help you if you will not have a workout plan, and will randomly make exercises.
Patience – unfortunately, results are not done immediately, and if you will be doing everything right, then you will see results in the nearest months, but if you don’t… that means you are doing something wrong.
Discipline – I will say straight forward for you, any supplements for muscle gain will not help you, if you will not have discipline, to eat correctly, taking supplements and visiting the gym on a permanent basis. Be a fan of the gym, try to enjoy your workout!
To make your diet and workout plan check our posts about tips to make gains and tips to burn fat and get shredded.
When should you take supplements?
So, now you know which supplements work and want to buy them sooner, but no rush guys.
The truth is it depends on your goal. So, firstly you need to make a diet, for muscle gain or cutting, it is only your choice. Secondly, you need to create a workout plan. After you need to stick to both and be consistent! Consistency in this niche is one of the most important things.
After when you have your diet corrected and created your workout plan, you can start to buy supplements.
The truth is it depends on your goal. So, firstly you need to make a diet, for muscle gain or cutting, it is only your choice. Secondly, you need to create a workout plan. After you need to stick to both and be consistent! Consistency in this niche is one of the most important things.
After when you have your diet corrected and created your workout plan, you can start to buy supplements. Don’t
Bottom line:
So, these are the 5 best supplements for muscle gain and they can help you to achieve your goals and feel better at the same time. But remember, you do not need to waste your money if your diet is not correct. So, the first thing you have to do is to plan a correct diet and then buy supplements to boost your results.
Remember, supplements are not making miracles, but they can help you to achieve your goals and feel healthier.
Hopefully, we told you all that you need to know about the supplements. Just remember to follow a few simple rules – 1. Workout plan 2. Diet 3. And then supplements.
So, what are your favorite supplements for muscle gain?
Please note – we do not recommend you take ANY steps featured on this site without consulting a doctor first.
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Whey Protein
- Hayes, A., & Cribb, P. J. (2008). Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training. Journal of the American College of Nutrition, 27(2), 209-213. doi: 10.1080/07315724.2008.10759511
- West, D. W., Abou Sawan, S., Mazzulla, M., Williamson, E., Moore, D. R., & Whey Protein Research Consortium. (2017). Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. Journal of the International Society of Sports Nutrition, 14(1), 1-9. doi: 10.1186/s12970-017-0184-9
Creatine
- Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362. doi: 10.1007/s00726-011-0875-9
- Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., . . . O’Kroy, J. (2007). Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 – 86 years). Journal of Nutrition Health and Aging, 11(6), 459-464.
Branched-Chain Amino Acids (BCAAs)
- Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., . . . Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sports Medicine, 31(05), 315-320. doi: 10.1055/s-0030-1248302
- Ra, S. G., Miyazaki, T., Ishikura, K., Nagayama, H., Suzuki, T., & Maeda, S. (2013). Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise. Advances in Experimental Medicine and Biology, 776,
OMEGA-3
- Oliver, J. M., Almada, A. L., & Van Eck, L. E. (2010). Omega-3 fatty acids and the post-exercise anti-inflammatory response: A systematic review. Journal of the International Society of Sports Nutrition, 7(1), 1-13. doi: 10.1186/1550-2783-7-31
