Four supplements that will help you gain muscle mass
We decided to take the huge variety of supplements available on the market, and choose four that can help you gain muscle mass.
They are products that will help you improve your diet and also improve your performance in the gym.
Above all are supplements that will help you to have better results.
Here is the list of the four chosen and why.
The most common supplements.
It is not always easy to achieve the daily amounts of protein needed to gain muscle mass, which is why this type of supplementation can be so useful.
With a simple protein shake you can in less than a minute ingest about 20 to 30g of high quality protein.
Different types of proteins
It is one of the proteins of milk, and has an excellent amino acid profile.
It is fast to absorb and therefore very useful after training to help with recovery, or even before training, if you need a fast protein source to go training after a short time.
It can be said that at the level of protein supplements, Whey is the most interesting choice.
Casein is the other protein in milk, but unlike Whey, it is slow to absorb.
It is a good choice mainly before bedtime, but can also be used during the day.
It should not be used before training, as due to its slow digestion it can cause discomfort during training.
Albumin is the protein of eggs, and although it is much less popular than milk proteins, it is also of good quality.
It has a very good amino acid profile, and compared to milk proteins, it can be said that it has an average absorption rate.
Great to use during the day.
Although milk proteins and Albumin are the most popular in supplementation, there are still other types.
From soy protein, used primarily by people who do not ingest animal protein, even to meat protein supplements, the choice is immense.
However, both in terms of quality and price level, Whey protein is undoubtedly the best choice.
There are then products that are a mixture of various proteins, pay attention to the content of this "mixture" since it is often used lower quality protein to lower the price of the supplement.
An example of this is WIN Nutrition Hi-Protein.
To gain muscle mass, you need a good amount of protein daily.
In addition to a good amount of protein, it is important that this is good quality protein, with a good amino acid profile.
By using a quality protein powder supplement, you achieve that.
In addition, after training a Whey protein shake can be very helpful in helping you recover, and increase muscle mass.
A huge advantage is the ease with which you can add protein to any meal with a simple shake.
You don't exactly have any great advantage in using a protein powder supplement in relation to a good steak or fish steak.
But can you get all the protein you just need for these foods?
You can find analyses of various protein supplements here.
Although gainers have their pros and cons, they are valid supplements for those looking to gain muscle mass.
They are hypercaloric supplements, that is, high in calories.
It always depends on product to product, but the common factor in all of them are high levels of carbohydrates and calories.
Below is a basic guide to help you choose a good gainer.
How to choose a good gainer?
First you should take into mind the amount of protein per 100g and not per dose.
For every 100g you should have at least 20g of protein.
Typically brands highlight the amount of protein in your product per dose.
The problem with this is that each brand sets its dose and this can be 100g, 200g or 300g.
A product with 30g of protein per 100g is a good gainer.
One with 50g of protein per 300g is a bad gainer.
Always look at the amount of protein per 100g, not per dose.
Second, you should see what sources of protein are used.
A supplement that uses soy as the main source of protein will always be inferior to a product that uses milk proteins.
How to see this?
Look at the label, in the ingredient listing area, the ingredients that appear in the top places of the list are those used in greater proportion in the supplement.
Ingredients: Maltodextrin, Soy Protein, Wheat Protein, Concentrated Whey Protein
Ingredients: Maltodextrin, Concentrated Whey Protein, Calcium Caseinate
What will probably be the cheapest product? Gainer A.
What will be the BEST product? Gainer B.
In Hypercaloric A, the main source of protein is soy, followed by wheat and finally whey protein, i.e. Whey.
In Hypercaloric B, the main source of protein is whey protein (Whey), followed by calcium caseinate.
Biological value is how we classify the quality of a protein.
In the case of soybeans and wheat, the biological value is much lower than that of whey protein, and therefore they are lower quality proteins.
Finally, you should pay attention to the carbohydrate source of the supplement.
Oats will always be a source of better quality carbohydrates than dextrose or maltodextrin.
The method to find out this is the same as protein.
Look at the label, and in order you find the most used and least used ingredients.
Ingredients: Dextrose, Whey Protein, Maltodextrin, Soy Protein Isolated, OatMeal
Looking at this label, you would know that in this product the main ingredient would be dextrose, followed by whey protein, maltodextrin and so on.
To gain muscle mass, you need to consume more calories than you spend.
A simple way to achieve this is by using this type of add-in.
A gainer is a type of product that has a huge amount of calories, and this will help you achieve a calorie excess.
While we are not advocates of regular use of this type of supplement, it is an acceptable choice to quickly and conveniently increase calories in your daily life.
It has no advantage over using good quality food, but if it makes the difference between consuming or not consuming the necessary calories, it's worth it.
Creatine is an excellent supplement for those who practice bodybuilding, especially when the goal is to gain muscle mass.
It is a supplement that will help you gain strength and consequently more muscle mass.
Unlike proteins and gainers, in the field of Creatine there are not many mysteries.
There are several types of Creatine, but the most studied, recommended and safe is Creatine Monohydrate.
Here you will find an analysis of the various Creatine supplements on the market to help you decide which one to choose.
The reason for using a Creatine supplement is simple.
Creatine is considered the most effective supplement for those looking to gain muscle mass.
While protein supplements and gainers help you supplement your diet, and thus achieve good results, Creatine is different.
Creatine has a very own effect, and it is not possible to reproduce through food.
You'll have more energy and more strength, which will lead to higher workouts and more load and thus more muscle mass.
It's a rather simplistic description of what Creatine can do for you, but if you want to know more, check out our guide here.
Pre-workout supplements, like gainers, generate some discussion about their usefulness and benefits.
However, a good pre-workout supplement can give significant help.
This type of supplement aims to increase the performance of your workout, higher concentration, more energy and more strength.
In specific cases they can be really great value, as for those who train very early for example, and need something to wake you up for training.
If you want to use a pre-workout, opt for products that focus more on the energy component and concentration than on supplements that appeal only to a higher pump for example.
The most popular pre-workout to date was the famous Jack3d for the simple reason that gave an incredible energy and a huge desire to train.
Opt for supplements that also contain caffeine or another type of ingredient that will encourage you to perform better.
The great advantage of using this type of supplement is simply getting better workouts.
If you can get a few more repetitions, climb a few loads and have extra energy on days you're more tired, you'll get a simple benefit.
More muscle mass.
Better workouts lead to greater muscle mass gains.
That's why a pre-workout is a good supplement to use if your goal is to gain muscle mass.
Learn how to create your own pre-workout supplement in this article.
Even though they're four supplements, it doesn't mean you need to take them all.
Also remember that there are no mandatory supplements.
Deep down there are only four good suggestions that will help you get better results in the gym.
Did you add any supplements?
Leave your opinion in the comments.