Can’t you afford all the mass-gaining supplements you desire? Then the basic bodybuilding products you will see below will help you prioritize.
We know why most of you are particularly interested in this article, and we understand you well. All you want is muscle and pure and dense muscle. This is ultimately what everyone wants to look better, feel stronger, improve sexual activity and be healthier in general, even if it’s only 3-5 pounds.
Some of you want more than that; not just 3-5 pounds, but 10 or even 15 pounds of muscle. Are you curious about our suggestion? First, heed the advice in all the nutrition-related articles in M & F’s and burden with crazy weight without ignoring food supplements.
Without a doubt, you can build muscle simply with proper diet and weight training. But supplements are essential to maximize your growth potential. For that, we’ve put together the 11 best mass-gaining supplements to pay for your hard-earned money. We’ve listed these supplements in order of importance, from the most critical and essential to those that are less important but still contribute to mass gain. If there is no tight budget, then you can devote yourself to all these supplements by following the instructions for use. After all, no matter how worrying we may be, you will know your limit.
# 1 Whey Protein Powder
Why is it on our list? Whey is at the top of our list as it is the most important mass gain supplement that triggers protein synthesis. Whey is a high-level BCAA-containing milk protein (4th on our BCAA list). Whey is rightly the leading supplement because it is digested quickly and starts muscle repair and gains muscle. Whey also contains peptides that increase blood circulation to the muscles, which is why we recommend consuming whey immediately after training.
For the best effect: Consume 20 grams of whey protein powder half an hour before training and 40 grams within the first hour after training. You can also take 20-40 grams of whey immediately after waking up to stimulate muscle growth. Your best choice will be whey or whey protein isolate containing hydrolyzed whey protein (whey protein broken down into smaller pieces for faster digestion).
# 2 Casein Protein Powder
Why on our list? Casein, another milk protein, takes its place just below whey. Due to the slow digestion time, casein plays an undeniable role. Casein thus becomes an ideal pre-sleep supplement to eliminate the catabolic effect created by our storage, especially during sleep. Casein is also preferred for people who concentrate on muscle mass because it causes less bloating. According to the latest research, casein alongside whey is now more than worth the money; When taken post-workout, casein detonates protein synthesis at least as much as whey. In fact, the whey-casein mixture taken after training is highly recommended as it is more effective than muscle growth provided by just one.
For the best effect: Choose casein protein powder that contains “micellar” casein (the slowest digestible casein) and consume 20-40 grams before going to bed. Add 10-20 grams of casein protein to your whey protein after your workout. Also, use 20-40 grams of casein in your protein shakes between meals.
# 3 Creatine
Why on our list? Creatine consists of 3 amino acids; “Arginine”, “glycine” and “methionine”. According to quotes from some reports and scientific studies, men taking creatine gain an average of 5kg body weight and stamina. Creatine has many functions. First, it increases the speedy muscle energy needed to do reps. As this rapid energy increases, the number of repetitions with a certain weight increases and this allows you to be bigger and stronger in a long term. Creatine also causes water accumulation in the muscle cells for cell flexibility that enables development in the long term. According to recent studies, creatine has been found to have an important role in increasing insulin-like growth factor-1 (IGF-1) values, which has a critical role in stimulating growth.
For the best effect: Take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake right before your workout. This will ensure that creatine is absorbed by your muscles for fast energy before reps. Then you can add another 2-5 grams of creatine into your post-workout mix. In this process, creatine will be rapidly absorbed by muscle cells and contribute to further development by increasing IGF-1 levels. You can also take 2-5 grams of creatine during your breakfast, which contains carbohydrates, on non-workout days.
# 4 Branched-Chain Amino Acids (BCAAs)
Why on our list? The definition of branched-chain amino acids is used for amino acids named “leucine”, “isoleucine” and “valine”, which are vital for the repair and development of muscle tissue. According to research, the most important of these three is Leucine, which can trigger muscle protein synthesis on its own. However, it is best to take these three together. All three function in synergy and harmony, promoting muscle growth and increased energy during training. In addition to these, BCAAs reduce muscle burning after training, as well as suppress cortisol, a catabolic hormone that suppresses testosterone and increases muscle breakdown.
For the best effect: You can take 5-10g of BCAA with the mixture you make during breakfast, before and after workouts.When taking a BCAA product, make sure that it contains one dose of isoleucine and leucine at a ratio of 2: 1 per valine. With an easier calculation, if you’re getting 5g of BCAA, make sure that about 2.5 grams of leucine, 1.25 grams of isoleucine, and 1.25 grams of valine.
# 5 Beta-Alanine / Carnosine
Why on our list? Beta-alanine amino acid combines with another amino acid “histidine” in our body to form “carnosine”. Studies show that muscles with high carnosine levels are much more durable and resistant. Carnosine increases the ability of muscle fibers to contract more strongly and delays fatigue. A number of studies have reported increased muscle endurance and strength in athletes taking beta-alanine, and a recent study showed that subjects who took beta-alanine with creatine increased muscle mass more while burning more fat.
For best effect: Take 1-2 grams of beta-alanine or carnosine with your concoction or creatine just before and right after your workout. On non-workout days, you can take 1-2 grams with creatine during breakfast.
# 6 Nitric Oxide Boosters
Why on our list? Nitric Oxide (NO) is a molecule that contributes to countless processes in our body. The reason bodybuilders are closely interested in this molecule is that nitric oxide expands the vessels and provides more efficient transport of the necessary oxygen, nutrients, anabolic hormones and water to the muscles. This gives you more energy during your workout, as well as a higher pump effect and much better muscle repair after your workout. NO enhancers do not provide nitric oxide on their own, but they do provide the amino acid arginine, which is easily converted into nitric oxide in the body. Again, according to a study, it was determined that the subjects given arginine increased muscle endurance and fat burning occurred.
For the best effect: Take an NO booster with 3-5 grams of arginine on average. You can take arginine in the form of l’arginine, arginine alpha-ketoglutarate (AAKG), arginine ethyl ester or arginine malate. You can also choose NO boosters that contain “citrulline”, “pycnog-enol and American Ginseng,” which strengthen the effect of arginine to increase NO. You can take one dose of the NO booster before breakfast, 30-60 minutes before training, immediately after training, and 30-60 minutes before bedtime. If you can, take each dose on an empty stomach and with 500-1000mg of vitamin C, which helps to keep the NO level up.
# 7 Glutamine
Why on our list? Glutamine has been a favorite of bodybuilders for decades, as it is an important player in muscle functions and an amino acid abundantly found in the human body. Glutamine provides numerous benefits in bodybuilding and aids muscle growth by increasing the level of leucine in muscle fibers. It also helps to reduce muscle breakdown, on the other hand, supports your immune system, protects you against diseases, and helps you not to miss a workout. Glutamine taken before training increases growth hormone levels by reducing muscle fatigue. In addition, according to recent research, glutamine can also play a role in fat burning, increasing the calories and fat burned during exercise and rest.
For the best effect: You can take 5-10 grams of glutamine in the morning with breakfast, with your pre-workout and post-workout mix and with your last meal at night.
# 8 ZMA
Why on our list? ZMA is a combination of zinc, magnesium aspartate and vitamin B6. ZMA is a very important supplement, as heavy-duty athletes like bodybuilders are lacking in these substances that help keep hormone levels balanced and provide healthy sleep for growth. Intense work can compromise the testosterone and IGF-1 levels in the body. In fact, according to the findings of a scientific study, testosterone and IGF-1 levels increased significantly over the 8-week period in athletes given ZMA. On the other hand, in the subjects given placebo, there was a decrease in both testosterone and IGF-1 levels. The huge effect of bursting testosterone and IGF-1 levels naturally on muscle growth is undeniable.
For the best effect: Use ZMA, which contains 30mg of zinc, 450mg of magnesium and 10.5mg of vitamin B6, before going to bed without any calcium, but not with a meal. ZMA taken on an empty stomach will increase your sleep quality with maximum absorption and use and will help the ideal healing process.
# 9 Carnitine
Why on our list? In addition to being a popular fat burning supplement, according to the results of clinical studies, carnitine supports muscle growth along with many mechanisms. For example, carnitine functions somewhat similar to NO boosters by increasing blood flow to the muscles. It also increases post-workout testosterone levels and the amount of T receptors in the muscle cell, allowing more testosterone to be produced for further development. Additionally, carnitine supplements have been found to increase IGF-1 levels. By combining all these benefits, you can increase your potential to gain massive amounts of muscle mass.
For the best effect: Take 1-3 grams of carnitine in the form of l’carnitine, “acetyl-L-carnitine” or “l-carnitine-l-tartrate” with breakfast, with your pre and post-workout mix and with your last meal at night.
# 10 Beta-Ecdysterone
Why on our list? Beta-ecdysterone is a phytochemical found in plants (eg spinach) whose main function is to protect the plant from pests. According to the discovery of Russian scientists years ago, beta-ecdysterone also carries anabolic properties. In fact, it is structurally similar to hormones found in insects and crustaceans. However, it does not act like a hormone in the body, rather it contributes to muscle development by triggering protein synthesis. According to quotes from some reports, this substance plays a very important role in increasing muscle size and endurance.
For best effect: Take a high enough dose periodically during the day to get the maximum efficiency of beta-ecdysterone. Use the product containing at least 100mg of beta-ecdysterone during your meals and before and after your workout for a total of 400-500mg per day.
# 11 High Molecular-Weight Carbohydrates (Vitargo)
Why on our list? The term molecular weight is used to describe the mass of a molecule in a substance. Thus, high molecular-weight carbohydrates (HMCs: High molecular-weight carbs) are composed of very large and heavy molecules. Patented YMA carbohydrates such as “Vitargo” are typically made from barley starch. What makes these carbohydrates so special is that they quickly pass from the stomach to the intestines and are absorbed into the blood. A number of studies show that high molecular weight carbohydrates pass through the stomach 100% faster than sports drinks. After training, this is very important because carbohydrate supplementation at this stage dulls cortisol levels and prevents muscle breakdown, while increasing insulin levels and supporting muscle growth and filling glycogen stores.
For the best effect: 60-100 grams of high-molecular-weight carbohydrates in your mix right after the workout will help muscle recovery and growth, while at the same time providing more amino acids, creatinine and carnitine to your muscle cells with the increase in insulin it will create. In other words, high-molecular-weight carbohydrates will not only fuel muscle growth, but will also help other supplements you take to build mass.