Top 5 Supplements For Muscle Mass Growth and Fat Loss (2019)
It’s 100% possible to gain muscle by simply eating healthy food but, to maximize the results of muscle growth and intensity of your workout sessions, supplements are very helpful. It’s like when first grow a plant and keep watering it couple of months, it will grow! But if you give some plant nutrient supplements to that plant, you will see amazing results, it will not only grow faster but strong and in good shape. Same goes to every living thing and us humans.
Some people have really hard time gaining muscle even though they eat proper meals, in that case, supplements like “muscle gainer“ and “mass gainers“ are really required.
First of all, you should concentrate on eating correctly and training properly with good form as they are the foundations of any mass you will gain. If you want to maximize your muscle growth and have any fitness goals, you can start supplementation.
There are tons of supplements out there to choose from, in this post i will cover some of the best supplements for muscle gain. Let’s jump right into it.
This is one of the best bodybuilding supplement ever made, creatine helps you increase muscle strength and muscle growth. This supplement will boost your energy levels when performing your workouts in the gym.
How does it help in muscle growth?
An overwhelming amount of research indicates that supplementing with creatine predictably elevates intramuscular concentrations. And as you note, studies consistently show that this phenomenon translates into a greater ability to build muscle. Gains of several pounds of muscle are routinely reported when lifters supplement with creatine, over and above just performing resistance training alone.
Specifically, test tube research shows that cell swelling increases muscle protein synthesis while decreasing protein breakdown—a hypertrophy home run! How this plays out in practice isn’t clear, but it provides an intriguing potential explanation for creatine’s effectiveness
How much creatine you should take?
According to fitness trainers and bodybuilding.com it depends on your body weight.
Recommended dosages are as follows:
- Less than or equal to 140lbs = 5-6grams per day is maintenance
- 141 lbs to 168 lbs = 6-7.5 grams per day is maintenance
- 169 lbs to 199 lbs = 8 grams per day is maintenance
- 200 lbs to 242 lbs = 8-10 grams per day is maintenance
- 242 lbs+ = 10-12 grams per day
Which creatine is good?
There are tons of different brands out there but not all of them are good. You need good quality creatine in order to see the results. We suggest you to try any of these:
2. Whey Protein
Whey protein is a essential supplement and very helpful when it comes to muscle growth. It is crowned top of the list due to its unique digestive properties. Whey protein contains a large level of BCAAs. BCAAs are the essential branched chain amino acids that are required to accelerate protein synthesis and the repair of muscle fibers.
Whey protein is unlike any other protein due to its super fast absorption in the body, meaning it can deliver an essential source of muscle building protein quickly and directly to your demanding muscles.
How much protein per day?
All the whey protein container comes with scoop and label information about serving size. However it depends on your age and weight. According to Rice University, an average, moderately active adult needs about 0.4 to 0.6 grams of protein per pound of body weight, which equates to a range of 60 to 90 grams daily for a 150-pound person.
Athletes need more daily protein, however, especially those doing strength training. If you regularly perform intensive strength training and are actively trying to build muscle mass, you may need up to 0.9 grams of protein per pound of body weight, which works out to 135 grams for a 150-pound person.
Which protein is good for muscle growth?
These are the best whey protein powders:
3. Mass Gainers
Serious weight gain goals require serious calories. Unfortunately, those who need the extra calories most often have a hard time consuming enough of them. For many aspiring to be bigger, a highly- active metabolism, weaker appetite and on-the-run lifestyle can make it a real challenge to get enough calories from food.
Mass gainer is a perfect choice if you are having a hard time gaining weight or if you are bulking. While weight gainers can help you consume more calories, it’s important to realize that there is nothing magical about weight gainer supplements. You should take mass gainers if you are struggling with weight gain or in your bulking phase.
What are some of the best weight gainers?
4. Branched-Chain Amino Acids
Leucine, isoleucine, and valine are the three branched chain amino acids (BCAAs), so named because of their nonlinear (“branched”) carbon atom configuration. Amino acids are the building blocks of proteins, and proteins, as you probably know, make up the structure of the body. Amino acids are either produced in the body , or they must be supplied from the diet.
Research shows that BCAAs may not produce greater muscle gain in those following an exercise program . It’s likely that BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.
BCAAs promote muscle protein synthesis and protects lean muscles. You can tell the results of BCAAs supplementation within a week. BCAAs are always on every fitness trainers supplement list. It’s a great supplement for high intensity workout and muscle growth.
Which BCAAs brand is good?
- Optimum Nutrition Gold Standard BCAA
- Scivation Xtend BCAA Powder
- MusclePharm BCAA Powder
This amino acid aids muscle growth and helps to prevent the breakdown of muscle tissue during exercise, whereby supplementing with glutamine has been shown in scientific studies to boost muscle growth hormones, and decrease muscle fatigue and tiredness.
This makes gluamine a big support to gain muscle because it helps to improve endurance and strength during your workouts meaning you can lift heavier for longer. Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.
How much glutamine per day?
Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams.
Which glutamine brand is good?
- Optimum Nutrition L-Glutamine
- BulkSupplements Pure L-Glutamine Powder
- MusclePharm 100% Pure Glutamine
These are some of the best bodybuilding supplements.