Put on muscle mass with over the counter supplements
When it comes to building quality muscle mass, it is no secret that diet and working out is largely important. However, you may not hit every nutrient that you need with just food, which is why supplements can be a valuable addition to a well-rounded diet and consistent workout regimen, helping you to grow muscle mass. While there are numerous products on the market, certain supplements have proven to be more effective than others. Here, our team at Generation Iron will break down the best options for muscle building and why they stand out.
Top Supplements for Muscle Mass
1. Whey Protein
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Whey protein is often hailed as the king of muscle-building supplements. Derived from milk, it is a complete protein containing all nine essential amino acids.
Benefits:
- Promotes muscle repair and growth post-exercise.
- Quickly absorbed, making it ideal for post-workout nutrition.
- Convenient and versatile, with various flavors and forms available.
How to Use: Consume 20-30 grams within 30 minutes post-workout or as a meal supplement throughout the day.
Whey protein’s benefits extend beyond just muscle building. It also supports weight management by promoting satiety and helping regulate blood sugar levels. For those who struggle with meeting their daily protein requirements through food alone, whey protein offers an easy and efficient solution.
2. Creatine Monohydrate
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Creatine is one of the most researched and effective supplements for muscle building. Though people think there are a ton of nasty side effects that come with it, it is a banned substance, and so on, creatine is actually very beneficial for your fitness journey.
Benefits:
- Increases strength and power during high-intensity workouts.
- Enhances ATP production, allowing for better performance in the gym.
- Supports muscle cell hydration, promoting growth.
How to Use: Take 3-5 grams daily, with or without a loading phase (20 grams daily for the first 5 days).
Research has shown that creatine supplementation not only improves physical performance but also aids in cognitive function. Its ability to increase water retention in muscle cells gives muscles a fuller appearance, which can be especially motivating for those starting their fitness journey. Additionally, creatine’s long-term safety profile makes it a reliable choice for consistent use.
3. Branched-Chain Amino Acids (BCAAs)
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BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a crucial role in muscle recovery.
Benefits:
- Reduce muscle soreness and fatigue.
- Stimulate muscle protein synthesis.
- Ideal for intra-workout consumption.
How to Use: Mix 5-10 grams into water and sip during or after your workout.
BCAAs are particularly beneficial during cutting phases when calorie intake is restricted. They help preserve lean muscle mass while promoting recovery. Athletes and bodybuilders often use BCAAs to maintain performance during prolonged training sessions.
4. Beta-Alanine
Beta-alanine is a non-essential amino acid that improves endurance and performance. It is the ingredient in many energy drinks and pre-workouts that makes you feel as though you are itching.
Benefits:
- Increases carnosine levels in muscles, buffering lactic acid buildup.
- Enhances workout capacity and delays fatigue.
How to Use: Take 2-5 grams daily, ideally before workouts.
One of the standout effects of beta-alanine is its ability to enhance performance in high-repetition strength training and endurance sports. Over time, consistent supplementation can lead to better overall training adaptations, making it a favorite among competitive athletes.
5. Omega-3 Fatty Acids
While not directly linked to muscle mass, omega-3s support overall health and recovery, which is essential for the muscles to grow back bigger and stronger.
Benefits:
- Reduce inflammation and promote joint health.
- Enhance muscle protein synthesis.
How to Use: Take 1-2 grams of high-quality fish oil daily with meals.
Omega-3 fatty acids also support cardiovascular health, which is critical for sustaining long-term physical activity. They can improve mood and cognitive function, helping you stay focused and motivated in your fitness journey. For individuals who do not consume fish regularly, omega-3 supplements are an excellent alternative.
6. Pre-Workout Supplements
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Pre-workout supplements are one of the most popular supplements to throw in your stack and often contain a mix of ingredients like caffeine, citrulline, and beta-alanine to boost energy and focus.
Benefits:
- Enhance performance and intensity in the gym.
- Support better blood flow and endurance.
How to Use: Take one scoop (following label instructions) 20-30 minutes before your workout.
The inclusion of nitric oxide boosters in many pre-workout formulas enhances blood flow to working muscles, creating a noticeable “pump” effect. This increased vascularity not only improves physical performance but also enhances the delivery of nutrients to muscles during exercise.
Additional Supplements Worth Considering
7. Casein Protein
Casein is a slow-digesting protein that is ideal for nighttime use.
Benefits:
- Provides a steady release of amino acids while you sleep.
- Reduces muscle breakdown during extended periods without food.
How to Use: Take 20-30 grams before bed to support overnight recovery.
8. Multivitamins
While not directly involved in muscle building, multivitamins ensure your body has all the necessary nutrients to function optimally.
Benefits:
- Fill gaps in your diet.
- Support energy metabolism and immune function.
How to Use: Take one serving daily with a meal.
9. L-Glutamine
Glutamine is an amino acid that supports recovery and immune health.
Benefits:
- Aids in muscle repair after intense workouts.
- Reduces muscle soreness.
How to Use: Take 5-10 grams post-workout or before bed.
Choosing the Right Supplements for Muscle Mass
The best supplement for building muscle depends on your specific goals, dietary needs, and workout routine. If you’re new to supplements, starting with whey protein and creatine is a safe and effective choice. Always consult with a healthcare provider or nutritionist before adding new supplements to your regimen, especially if you have pre-existing health conditions.
When choosing supplements, prioritize quality over quantity. Look for products with third-party testing and transparent labeling to ensure safety and efficacy. Additionally, consider your budget, as consistent supplementation can add up over time.
Final Thoughts
Remember, supplements are just that—a supplement to a solid foundation of nutrition, training, and recovery. Pair them with a balanced diet rich in whole foods, adequate sleep, and a structured workout plan to maximize your muscle-building potential.
To achieve lasting results, stay consistent and patient. Muscle growth is a gradual process that requires dedication and effort. With the right supplements and a disciplined approach, you can accelerate your progress and reach your fitness goals effectively.
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