6 Best supplements to gain muscle 2019

If you exercise regularly, you’ll probably want to make sure that you get the most out of it.

An important advantage of exercise is gaining muscle and strength. You can do your best during exercise and your daily life with a healthy muscle.

There are three key criteria for maximum muscle gain: eating more calories than burning, eating more protein than breaking, and having an exercise program that is challenging to your muscles.

Although these criteria can be met without the use of dietary supplements, some supplements may help you achieve your goals.

With your exercise program, the following 6 supplements can help you gain more muscle.

1.Creatine

Creatine is a natural molecule that is produced in your body. It gives energy to your muscles and other tissues.
However, taking it as a dietary supplement may increase muscle creatine content by up to 40 percent above its normal levels.

This affects your muscle cells and the performance of your workout and promotes muscle gain. Indeed, many research shows that creatine improves muscle strength.

This is good news when you’re trying to gain muscle. Greater strength allows you to perform better during exercise, resulting in increased muscle mass over time.

Creatine can also increase the water content of your muscle cell. This can cause your muscle cells to swell slightly and produce signals of muscle growth.

This add-on can also increase the hormone levels involved in muscle growth, such as IGF-1.
Additionally, some research has shown that creatine can decrease protein breakdown in your muscles.

Overall, a large number of researchers have studied creatine supplements and exercise, and one thing is obvious–creatine can contribute to muscle growth.

Creatine has also been studied extensively and has an excellent safety profile.
If you want a supplement to help you gain muscle, consider creatine first.

SUMMARY:

Creatine is probably the best supplement for muscle gain. Many studies have confirmed that this can help to increase muscle mass.

2.Protein Supplements

It’s essential to get enough protein to gain muscle.

Specifically, you need to consume more protein to gain muscle than natural processes break down your body.

While all the proteins you need can be obtained from protein-rich foods, some people struggle to do that.

If that sounds like you, you might want to consider a protein supplement.

There are many different protein supplements, but whey, casein and soy are among the most popular. Other protein supplements contain isolated egg, beef, chicken or other protein.

Research has shown that adding extra protein through supplements results in a slightly higher muscle gain in those exercising than adding extra carbs.

However, the effects on people who don’t get enough protein in their normal diets are probably the largest.

Indeed, some research shows that consuming very high amounts of protein supplements does not help muscle build up if you already have a high protein diet.

Many people are wondering how much protein they eat every day. If you’re an active person trying to muscle, 0.5–0.9 g of protein per pound (1.2–2.0 g per kg) of body weight may be best.

SUMMARY:

Consumption of sufficient protein is absolutely crucial for optimal muscle gain. However, if you get enough protein in your diet, it is unnecessary to take a protein supplement.

3.Weight Gainers

Weight gainers are supplements that help you get more calories and protein conveniently. They are usually used by people struggling to gain muscle.

Some people find it difficult to gain muscle, even if they use large quantities of calories and lifting weights.

Although the calorie content of supplements gaining weight varies, they are not uncommon for more than 1,000 calories per serving.

Many people think that these calories come from protein because muscle building is so important. However, most calories come from carbs.

High-calorie supplements are often made from 75–300 grams of carbs, as well as 20–60 grams of protein.

While these products can help you take more calories, it is important to realize that weight gaining supplements is nothing magical.

Some research in physically inactive adults has shown that higher calories can improve lean mass as long as the protein you eat is sufficient.

Research in adults who have been trained in weight, however, shows that using a weight gain supplement can not help gain lean mass. Weight gainers are only recommended overall if you have difficulty eating enough food and find it easier to drink a weight gain shake than eating more real food.

SUMMARY:

Weight gainers are high-calorie products designed to support you in using more calories and protein, but are recommended only if you are fighting to get enough calories from food.

4.Beta-Alanine

Betaalanine is an amino acid that reduces fatigue and can improve exercise performance.

Beta-alanine can also help to increase muscle mass if you follow an exercise program.

One study found that taking 4 grams of beta-alanine a day for 8 weeks has increased the lean body mass of school students and footballers more than placebo.

In a highly intensive interval training program for six weeks, it was reported that adding a beta-alanine supplement increased lean body mass by about one pound (0.45 kg) more than a placebo.

If more research is needed on beta-alanine and muscle gain, this supplement can help promote muscle gain in combination with an exercise program.

SUMMARY:

Beta-alanine is an amino acid that can improve your exercise performance. It can also help increase your muscle mass in response to exercise, but more information is required.

5.Branched-Chain Amino Acids

The branched-chain amino acids (BCAAs) consist of three single amino acids: leucine, isoleucine and valine.

It is found in most protein sources, especially those of animal origin such as meat, poultry, eggs, milk and fish.

BCAAs are essential for muscle growth and represent about 14 percent of your muscle’s growth.

Almost everyone consumes BCAAs from food daily, but BCAAs are also popular as a supplement.

A small number of studies have shown that, compared to placebo, BCAAs may improve or decrease muscle gain.

However, other research suggests that BCAAs can not produce a greater muscle gain in those following the exercise program.

You can only benefit from BCAA supplements if you do not eat high-quality protein in your diet.

Although they can be beneficial if your diet is insufficient, more details are needed before BCAAs are recommended as a supplement to muscle gain.

SUMMARY:

Branched chain amino acids are important in muscle growth. They are found in many foods and it is not clear whether it is helpful for you to take them as an addition when you have enough protein.

6.Hydroxy Beta-Methylbutyrate (HMB)

Beta-hydroxy beta-methyl-butyrate (HMB) is an amino-acid leucine molecule which is produced in your body.

HMB has some positive effects on the diet of protein and leucine.

It can be particularly important to reduce the breakdown of muscle proteins.

While HMB is made naturally by your body, it can be taken as a supplement to increase the levels and benefit your muscles.

Several studies in previously untrained adults have shown HMB intake of 3-6 grams daily can improve weight training gains in lean body mass.

However, other research shows that similar doses of HMB in adults with weight training experience are likely not effective in increasing muscle mass.

This can mean that HMB is most effective for those who start their workouts or increase the intensity.

SUMMARY:

HMB may contribute to increased muscle mass in those who start a weight exercise program, but it seems less effective for those with training experience.

Other Supplements

Several other supplements claim muscle mass increases. These include linoleic acid conjugated to testosterone, glutamine and carnitine.

However, the evidence is mixed.

Conjugated linoleic acid (CLA): CLA refers to a group of omega-6 fatty acids with several body effects. CLA muscle acquisition studies have produced mixed results and it is not clear whether it is beneficial.

Testosterone boosters: D-aspartic acid, Tribulus terrestris, fenugreek, DHEA and ashwagandha are supplements for testosterone boosts. It’s probably only useful for those with low testosterone.

Glutamine and carnitine: these are probably not effective in increasing muscle mass in young or medium-aged people who are active. Studies have shown, however, that carnitine can benefit the muscle mass of the elderly.

SUMMARY:

Many types of supplements claim to increase muscle mass but little evidence is available that they are effective for healthy, active individuals.

The Bottom Line

Supplements can not give you maximum muscle gains if your nutrition and training programs are inadequate.

You have to eat sufficient calories, proteins, and exercise, ideally with weights, to gain muscle. You may want to consider dietary supplements once your diet and exercise regimes are in check.

The most effective options for muscle gain are probably creatine and protein supplements, but other supplements can also help some people.