The sports nutrition industry has developed so many products in the last few years that it’s hard to know which supplements can help in your fitness journey. So, to get some of your doubts cleared up, here are 4 supplements that help to build muscle mass.
First of all, we would like to say that you should never intake any kind of supplement before talking to your doctor, or a nutritionist. Secondly, as the name suggests, the supplement should be used as a supplement to your diet.
Never replace a full meal for a shake or anything else. If you can eat, just eat!
Looking for more information to boost your diet? Read our latest articles on health:
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- 6 Compound Exercises to Build Bigger Legs: It’s Leg Day!
Which Supplements Are Worth Taking?
When I started working out with my friends, we spent a lot of money on supplements that promised to make you a real Hulk. The truth is, there’s a lot of marketing and a lot of controversy behind the scenes in the fitness industry, so we’ll focus on supplements that really make a difference. We don’t believe in dream sellers. We believe in science.
Here are the Top 5 Supplements to Build Muscle Mass:
1. Whey Protein
In a nutshell, whey protein is an isolated protein fraction extracted from milk or other sources. It is one of the most used supplements to build muscle mass because it is a high-quality protein that contains all essential amino acids and can be digested quickly.
There are three types of whey protein: Concentrate (WPC), Isolate (WPI), and Hydrolysate (WPH). In short, Whey Isolate and Hydrolyzed Whey are superior, cleaner proteins – with less fat, carbohydrates, and sugars. For this reason, they tend to be more expensive, differently from the Concentrate, which is cheaper and will also have a good amount of protein.
There are also protein supplements for vegans and vegetarians, so Why Protein can be the perfect ally to help you reach your macronutrients!
2. Creatine
Creatine is a molecule that provides energy for your muscles and other tissues. While your body produces it naturally, scientific studies show that when you consume it as a supplement, your body can concentrate up to 40% more creatine than usual.
In summary, creatine increases your performance, promoting muscle gain and improving muscle strength. By performing better and progressing the weights gradually, your body will build more muscle.
3. Mass/Weight Gainers
Mass gainers are another category of supplements that works. They are high-calorie supplements composed of protein and large amounts of carbohydrates. It may also contain sugar, fat and other nutrients. Sometimes a single serving can contain up to 1,000 calories.
The mass gainer is normally suggested for people who are experiencing health problems, or who really have a hard time eating. You should avoid replacing meals for mass gainers, or any kind of supplement. Remember: your body needs real food.
4. Pre-Workout
Pre-workouts are excellent sources of energy for when you are going to exercise. The main ingredient in pre-workouts is caffeine, which acts as a stimulant for the central nervous system.
Some pre-workouts may also contain beta-alanine – which is meant to help you in high-intensity exercises –, creatine and amino acids. Thus, the pre-workout gives you energy, increasing your performance on those days when you are not feeling 100% to workout.
Like with any other supplement, you should consult your doctor or nutritionist before considering taking a pre-workout, as high doses of caffeine can cause unwanted side effects.
Final Considerations On Top Supplements To Build Muscle Mass
Yes, other supplements can help you gain muscle mass, but the purpose of this article was to share those that can be functional for ordinary people – like you and me. I say ordinary people because you don’t need to supplement your diet like a bodybuilder or a high-performance athlete to achieve your goals.
Believe me, I’ve been working out regularly for a few years now, and I’ve tried every possible supplement – and that could have put my health at risk. Although I also use pre-workout these days, I don’t believe it’s a must for building muscle mass. If you get a good night’s sleep and eat properly, you will always have the energy to work out.
Try to hit your macronutrients daily, and if you can’t, talk to your doctor about supplementing your diet. Finally, the golden tip is: work hard. If you can have a chat in the middle of your workout, you’re probably not pushing your body to the limit. Try not to rest too much between exercises and try to progress with the weights constantly. If you can’t work out properly yet, you shouldn’t consider supplementing. Give 110% every workout!
Founder and Editor of TheLifesty. Passionate about Health & Fitness and enthusiast about changes. Interested in everything that improves the quality of life.