If you work out daily, you likely want to be sure you’re getting the most out of it. Gaining muscle and strength is one of the benefits of exercising and having a healthy amount of muscle allows you to perform your best during training and everyday life. Below are some supplements that help you gain more muscle with your training program:
Creatine is probably the single best supplement for muscle gain, studies have confirmed that it can help increase muscle mass. It is a molecule that’s produced naturally in your body which provides energy for your muscles and other tissues. Supplementing it affects your muscle cells and exercises performance, promoting muscle gain, with a large amount intake, research shows creatine improves muscle strength. This is good news if you’re trying to gain muscle, while strength allows you to perform better during exercise it also leads to a larger increase in muscle mass over time.
2. Whey Protein
While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so. If this sounds like you, you may want to consider taking a protein supplement. In gaining muscle you need to consume more protein than your body breaks down through natural processes. If you are an active individual trying to gain muscle, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight may be best. Consuming enough protein is essential for optimal muscle gain, however, if you are getting enough protein in your diet, taking a protein supplement is unnecessary.
3. Branched-Chain Amino Acids
Branched-chain amino acids are found in many foods such as meat, poultry, fish, eggs, dairy products, such as milk and cheese. It consists of three individual amino acids, leucine, isoleucine, and valine. BCAAs are important for muscle growth and makeup about 14% of the amino acids in your muscles. BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.
Beta-hydroxy beta-methyl butyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine. HMB is produced naturally by the body, taking it as a supplement allows for higher levels and may benefit the muscles but of course, with an appropriate exercise program. Dietary supplementation with 3 grams of HMB per day has been shown to increase exercise-induced gains in muscle size, muscle strength and power, and lean body mass, reduce exercise-induced skeletal muscle damage, and quick recovery from high-intensity exercise. HMB help more for the beginner who does weight training program compared to those with training experience.
To gain muscle, an individual should consume enough calories and protein, as well as exercise, ideally with weights. Supplements can’t provide you with maximal muscle gains if your nutrition and workout programs are lacking. Once your nutrition and program regimens are on point, you may want to consider dietary supplements.