Supplements

What are the best supplements to gain muscle?

Learn in this article what are the best supplements to gain muscle

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

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

But what about the supplements?

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

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

What are then the best supplements to gain muscle mass?

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

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protein and creatine

Protein and Creatine

Protein… You've been waiting, haven't you?

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

Why?

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

Whether it's taking as a shake after training, adding protein to a meal or making some prescription, it's an extremely versatile supplement and a great asset in hypercaloric diets.

Do you need 150g of protein a day?

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

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

They're not very caloric, since they basically only bring protein, but protein is that essential nutrient you need to gain muscle, and the one that is most easily lacking.

Don't you know what protein to choose?

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

After the protein, we have to put creatine.

Creatine gives 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're eating properly, it'll lead to an increase in muscle mass.

If you want to know more about creatine, take a look at our full Creatine Guide.

caffeine beta alanine peanut butter

Caffeine, Beta-Alanine and… Peanut butter

Caffeine doesn't need introductions, it's that wonder substance you find in coffee and makes you wake up, even in the most complicated moments.

Why include her here?

Because you need energy in training, concentration and focus.

When it's time to train, you should make the most of it and make the most of your workout, and caffeine is good at it.

Whether it's coffee, tea or caffeine capsules, it's 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 slow down fatigue.

By getting more repetitions and slowing down fatigue, you can get the most out of training, and in combination with creatine, here's a great pair to improve your workouts and avoid stagnation.

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

 

Finally, peanut butter.

Peanut butter isn't exactly a supplement, but it's so handy in muscle mass gain phases that we've decided to include it here.

It is high in healthy fats, which makes it highly caloric, which when looking to gain muscle mass is very useful, especially when there is not much appetite.

It is an essential ingredient in any homemade shake for weight gain, and in addition, it is delicious.

Pay attention to the type of peanut butter you buy, what exists in hypermarkets is usually filled with unnecessary ingredients. Peanut butter should contain only peanut butter, for example this one.

multi and gainer

Multivitamin and Hypercaloric/Gainer

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

Why?

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

Of course there are more demanding workouts, more exhausting jobs and less careful feedings, which is why multivitamincan be useful in many cases.

Now, moving on to the hypercalorics.

This choice was difficult.

Put or not put the 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 sugars and low in proteins.

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

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

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

No, 10g of protein per 100g isn't high in protein, it's pathetic.

Conclusion

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

There are dozens of supplements that promise to help gain muscle mass, but the vast majority does little or nothing, and the purpose of this article is really 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 to gain muscle will always be nutrition and training, not supplementation.

If your favorite supplement to gain muscle mass has not been included, tell us what it is in the comments, and by the way why!

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