Find out in this article which are the best supplements to gain muscle

If before the summer everyone is looking for the best ways to lose fat, it is during the winter that you build the muscles that will appear (or not) on the beach the following summer.

If you usually read our articles, you already know that to gain muscle, you need a diet. hypercaloric, a good workout and, of course, rest.

But what about supplements?

First of all, supplements are not mandatory, whether to gain muscle or lose fat, but they can help, and of course, some are more effective than others.

We also separated the various supplements by importance: First choices, second choices and third choices.

So what are the best supplements to gain muscle mass?

That's what we're going to see now.

Protein and Creatine

Protein…you were expecting it, right?

Protein supplements are the best bet when it comes to the gym, and are usually the basis of any supplementation.

Why?

Mainly because they help you meet your daily protein needs with quality, in an easy and practical way.

Whether to drink as a post-workout shake, add protein to a meal or make something revenue, is an extremely versatile supplement and a great asset in high-calorie diets.

Do you need 150g of protein per day?

Two shakes and you get almost a third of that amount.

There are different types of protein, the most common being Whey, or whey protein, which provides you with not only a high concentration of protein, but also protein with a high biological value, and taken after training will have several benefits. , such as better recovery.

They are not very high in calories, as they basically only contain protein, but protein is the essential nutrient you need to gain muscle, and the one that is most easily lacking.

Don't know which protein to choose?

Take a look at our article The best Whey supplement or find out All about Whey Protein.

After protein, we have to add creatine.

Creatine gives you strength and improves your performance in the gym, it is cheap and safe.

With creatine you can lift more weight and do more repetitions, and if you are eating correctly, this will lead to an increase in muscle mass.

If you want to know more about creatine, take a look at our Complete guide to creatine.

Caffeine, Beta-Alanine and…Peanut Butter

Caffeine needs no introduction, it's that wonderful substance that you find in coffee and makes you wake up, even in the most complicated moments.

Why include it here?

Because you need energy when training, concentration and focus.

When it comes time to train, you should give your all and make the most of your training, and caffeine is good for that.

Whether in the form of coffee, tea or caffeine capsules, it is an excellent ingredient for your pre-workout.

Beta-Alanine is a supplement that has been gaining fans, as it allows you to do more repetitions and delay fatigue.

By achieving more repetitions and delaying fatigue, you can get more out of your training, and in combination with creatine, you have a great duo here to improve your training and avoid stagnation.

If you want to know more about Beta-Alanine, take a look in this article.

 

Finally, the peanut butter.

Peanut butter is not exactly a supplement, but it is so useful when you are trying to gain muscle mass that we decided to include it here.

It is high in healthy fats, which makes it highly caloric, which when trying to gain muscle mass is very useful, especially when you don't have much of an appetite.

It's an essential ingredient in any homemade weight gain shake, and what's more, it's delicious.

Pay attention to the type of peanut butter you buy, what is available in supermarkets is usually full of unnecessary ingredients. Peanut butter should only contain peanut butter like this one here.

Multivitamin and Hypercaloric/Gainer

It's true, multivitamins are not found in the first choices, nor in the second ones (they could be), but in the third ones.

Why?

If you follow a good diet, high in calories and with a good variety of quality foods, you can probably already meet your needs in terms of vitamins and minerals.

Of course, there are more demanding training sessions, more exhausting work and less careful diets, which is why multivitamins can be useful in many cases.

Now, moving on to hypercaloric foods.

This choice was difficult.

To put on or not to put on gainers?

On the one hand, this type of supplement is high in calories, which will help you gain weight.

On the other hand, most of these products are stupidly high in sugar and low in protein.

There are good gainers that will help you gain muscle mass, but they are rare (and expensive).

The cheap ones are usually just buckets of sugar, and you're better served making your own homemade gainer with protein, peanut butter and a good source of carbohydrates or else the virtual gym smoothie.

If you really want to use this type of supplement, buy one with a high percentage of proteins per 100g, not per dose.

No, 10g of protein per 100g is not high in protein, it's pathetic.

Conclusion

These are our favorite picks when it comes to gaining muscle.

There are dozens of supplements that promise to help you gain muscle mass, but the vast majority do little or nothing, and the objective of this article is exactly that, to show you those that will certainly have a positive impact on your goal, as long as you don't expect miracles. .

Don't forget that the most important thing for gaining muscle will always be diet and training, not supplementation.

If your favorite supplement for gaining muscle mass wasn't included, tell us what it is in the comments, and by the way, why!