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Many people go to the gym to lose weight, but building muscles is another popular goal. However, it’s more challenging since developing six-pack abs is a slow process. It’s hard to stay motivated when you don’t see any progress after putting in hours of strength training with your coach.
That’s why people who want to accelerate their goals add supplements to maximize the benefits of exercise. Find out the best supplements for muscle growth and how they can help you quickly achieve your ideal body shape.
Muscles provide the strength to help you perform daily tasks efficiently. They’re essential for activities that involve lifting. Your arm and leg muscles are the reason you can carry heavy groceries or stand for hours. The stronger your muscles are, the better they are for doing tasks with ease.
It’s essential to understand your biology to adopt the most effective ways to transform your body. There’s no denying encapsulated vitamins and compounds help promote musculoskeletal health, but what supplements are best for muscle growth? Here are seven types you can integrate into your nutritional plan.
The first thing that often comes to mind when hearing creatine is bodybuilders and athletes — and there’s a reason for it. It’s a top supplement among fitness fanatics. Creatine is a substance your body produces naturally, helping provide energy every time you lift weights or engage in strenuous exercise. It can help increase muscle mass, strength and athletic performance.
A review of several clinical trials found that the proper dosage of creatine supplements efficiently promotes muscle growth in healthy young populations who exercise adequately.
A different analysis looked at the effect of creatine on older women. The result concluded that a combination of resistance training and supplements led to a significant muscle strength gain in older females, especially when they exercise for at least 24 weeks.
What is the No. 1 supplement for bodybuilding? If you ask a bodybuilder this question, their answer will probably be protein. Well-defined muscles are synonymous with protein. People who want to gain muscle fast often go on a high-protein diet, as this eating pattern maximizes the effects of resistance training.
It has several functions in the body. It supports metabolism and biochemical reactions, provides energy and strengthens immunity. Protein-rich foods can naturally promote mass and strength since they’re the building blocks of muscles. The USDA recommends that women take 46 grams of protein and men consume 56 grams daily, but this changes as your age and activity level increases. It’s hard to reach the suggested numbers through diet alone, so people supplement with whey and plant-based powders.
One of the best supplements for muscle growth is weight gainers, intended for those who struggle to maintain the healthy bulk necessary for muscle development. Each person has a different body type, influencing the muscle growth process. Have you noticed how it’s so easy for some individuals to lose weight while not for others? It’s similar to muscle building.
Muscle recovery requires energy, which you get from food calories. If you burn everything during training, nothing will be left to initiate the regeneration process. Weight gain supplements increase your caloric intake, so your body has excess energy to repair muscle tears after resistance training. If you’ve been having problems building muscles, perhaps you must gain weight first.
Many people have considered beta-alanine the holy grail for muscle building, ranking it as one of the best legal supplements for muscle growth. Beta-alanine is an amino acid that affects muscle carnosine levels in the body.
Carnosine is a naturally occurring compound found in muscles that helps buffer the pH decline in the body to keep them working. Engaging in a high-intensity workout makes muscles produce lactic acid, causing fatigue and limiting performance. Carnosine works as a buffer to reduce acidity so you can endure the workout longer.
High levels of carnosine equals greater muscle elasticity and delayed fatigue. Beta-alanine helps increase the concentrations of carnosine in the muscles so they don’t get stressed easily, allowing you to extend your workout.
Growing muscles need amino acids created by the body or obtained through nutrition. BCAAs consist of three single amino acids — valine, leucine and isoleucine, which you can only get from eating foods such as eggs, dairy products and meat.
BCAAs are excellent supplements for muscle growth as they stimulate protein synthesis — the process of making muscle. One study compared the effects of BCAAs and lactoalbumin — also known as whey protein — in muscle mass, strength and physical performance of patients with liver cirrhosis and sarcopenia.
The group that took 7.2 grams of BCAA supplements for 24 weeks displayed considerable improvements in muscle strength, function and mass compared to the other group that received 6.3 grams of whey protein. Those who took BCAAs also showed fewer complications with their liver condition, proving that long-term supplementation boosted the musculoskeletal and liver health of the patient.
The next on the lineup of the best supplements for muscle growth is HMB, also called beta-hydroxy beta-methylbutyric acid or beta-hydroxy beta-methylbutyrate. It’s a chemical the body produces when it breaks down the amino acid leucine for protein synthesis. Unfortunately, the body doesn’t make enough HMB because leucine can only be obtained through nutrition. If you don’t eat enough leucine-rich foods, your levels of HMB will naturally be low.
That’s why many fitness enthusiasts choose dietary supplements for muscle growth to increase HMB concentrations in the body. Experts cite it may benefit body composition by promoting muscle growth, reducing breakdown and improving performance in exercise.
Sixty older adults participated in the study to determine whether 3 grams of HMB supplementation can boost the participants’ muscle mass, strength and physical performance. Researchers divided the group into two — the HMB and the control. After 12 weeks, they found the HMB group showed substantial improvement in the cross-sectional area of the mid-thigh muscle. Plus, they significantly increased their body weight and BMI, and their vitamin D levels were high. Older adults who took 3 grams of HMB supplement enhanced their mass and physical performance.
People know omega-3 fatty acids for boosting heart health, but they’re also effective supplements for muscle growth as they help increase the rate of protein synthesis. An analysis found that older adults who took more than 2 grams of omega-3 supplements gained muscle mass. Furthermore, those who received supplements for more than six months improved their walking speed, proving the positive merits of fatty acids on health and performance.
Omega-3 fatty acids benefit functional abilities, but the body can’t synthesize them, making food the primary source of these compounds. People obtain healthy fats from seafood and fish — such as salmon, tuna and lobster — by eating at least two servings per week. However, there has been a concern about sustainable omega-3 recently, so plant-based supplements were introduced to diversify the sources.
The market is full of supplements boldly promising you defined muscles in weeks, but be sure to choose ingredients backed by science and studies. While they’re generally safe to ingest, consult your healthcare provider before taking any to avoid side effects or interactions with your medications. Here are some recommendations for the bestseller supplements for muscle growth.
This pure and unflavored creatine monohydrate makes it easy to add the magic of muscle growth powder into any of your drinks without the weird taste. It includes 500 grams or 1.1 pounds, providing 100 servings of gluten-free creatine to support your body goals and step up your workout game — and at an affordable price.
On top of that, BulkSupplements.com has been certified to meet the Good Manufacturing Practices (GMP) standard by the NSF, meaning each product has undergone a stringent quality control process to ensure they’re safe and don’t contain banned substances. What’s on the label matches the product’s content. Creatine has amazing brain benefits, which makes it one of the best supplements for muscle growth.
There’s a reason why this brand of pure creatine monohydrate is one of the bestsellers, with more than 66,000 ratings. It’s also unflavored, making it a versatile supplement to mix with any drink, and it’s best for women on a keto diet. It’s made in the U.S., with a bottle containing 300 grams of creatine good for 60 servings. It’s been tested for banned substances and thoroughly inspected to deliver you the best supplement for muscle growth. Add 5 grams of this powder to your beverage and maximize the benefits of your gym session.
Why opt for a tasteless supplement to gain weight and grow muscles when you can enjoy it in chocolate, strawberry and peanut butter flavors? Optimum Nutrition introduces this multiflavored protein powder with 1,250 calories in every two-scoop serving. Each 6-pound container provides eight servings of muscle-boosting compounds, including 25 vitamins and minerals, plus glutamine and creatine.
The best thing is it doesn’t contain added sugar and is a top pick for vegans. Add it to your blended fresh fruits to enjoy it even more. This weight gainer could transform your body.
This chocolate and vanilla weight gainer from Dymatize is ranked as the top bestseller supplement for muscle growth on Amazon. It’s chock full of muscle-building nutrients in a single serving, making it a worthwhile investment for your body goals. This 6-pound container has 10.7 grams of BCAAs, including 5.1 grams of leucine and 17 vitamins and minerals that promote balanced nutrition. Each 52-gram serving has 1,280 calories and 245 grams of carbs, so even the hardest gainers can build muscles.
Besides its delicious taste, it’s also gluten-free. It’s one of the best supplements for muscle growth for those with food sensitivities to wheat, barley and rye.
Do you want to help the environment? “It’s a non-fish fish oil” is the tagline of this vegan omega-3 supplement, suitable for gym fans looking for sustainable fatty acids. The bottle contains 60 soft gels sourced from algae grown in the U.S. and has 300 mg of DHA and 150 mg of EPA per serving. It’s beneficial for heart, brain, joint and muscle health. Even better, the company takes its commitment to the environment a notch higher by planting one tree when you buy a bottle. It benefits your health and the planet.
This supplement contains 60 servings of beta-alanine, giving you two months of power and strength to endure hard and long training at the gym, whether you’re an athlete or fitness buff. Two daily tablets provide you with 1.6 grams of this body-boosting compound, which is dairy-free, gluten-free and doesn’t contain any artificial flavors. It’s also NSF-certified for sports and has been clinically studied to improve performance. Train longer and maximize fitness output by getting one of the best supplements for muscle growth.
Improve muscle recovery and hydration by adding this delicious, refreshing watermelon-flavored BCAA to your diet. This workout drink is sugar-, carb- and calorie-free, an excellent choice for women and men on a keto, kosher or vegan diet. Each bottle of 375 grams of BCAAs contains 30 servings loaded with other special ingredients, such as amino acids, L-glutamine and leucine.
What makes this one of the most unique and best supplements for muscle growth? You can choose from several delicious flavors, including mango, sherbet, blue raspberry, grape, blood orange and many more. Take your best pick or try all the flavors and look forward to each training day.
Getting this bottle is a good investment for muscle health. It has not just one but all of the essential amino acids the body can’t produce, plus all three BCAAs — leucine, isoleucine and valine. Each bottle contains 225 unflavored capsules to help your body synthesize proteins more effectively, allowing you to recover from muscle soreness fast, endure exercise longer and manage your metabolism.
This brand of supplement for muscle growth is more affordable than others that cost twice or more for the same ingredients and is proudly manufactured and tested in the U.S. Take three capsules in the morning or afternoon and experience the difference of having more strength and endurance during your gym sessions.
NatureBell’s HMB supplements are everything you need to bounce back from muscle soreness after high-intensity training to get you ready for the next session. Each bottle contains 240 capsules, which you can consume for 60 days by taking four daily pills. Besides the 99% pure and natural HMB with 3,000 mg strength in dose, every capsule is formulated with 420 mg of calcium, helping your body absorb the HMB benefits easily.
This two-in-one unique formula effectively replenishes your HMB levels to enhance your training performance, making it one of the best supplements for muscle growth. Never again skip a strength training day because of muscle soreness and pain. Take these supplements to recover like a pro.
Exercise-induced muscle aches can make your next gym session feel like torture. Try this premium L-leucine supplement to aid in post-workout muscle repair and recovery. The 180 capsules are made with pure, high-quality ingredients and contain no fillers, artificial colors or additives. It’s your best bet if you’re looking for potent supplements. It’s also affordable, with one bottle costing less yet lasting 45 days. Customers have been surprised at the change in their energy levels after weeks of taking this, claiming it’s made exercising easier for them. Try this L-leucine supplement for muscle growth and experience the same benefits.
Building muscles requires more than just taking supplements. Combining it with exercise, diet, adequate sleep, and other lifestyle changes will maximize the benefits of these pills and powders. Follow these tips to optimize your training output.
The market is laden with multiple supplements, promising you’ll grow muscles in weeks if you take them. However, be skeptical about these claims and examine each brand to get the best supplements for muscle growth that truly deliver results. Seek information about the company and read consumer reviews to know if they’re effective based on others’ experience.
It takes more than pills or powdered drinks to strengthen abs and glutes. A positive lifestyle that includes consistent exercise, a well-balanced diet and enough sleep contributes to muscle protein synthesis. Try these 10 bestseller supplements and see the difference for yourself.
Updated on March 1, 2024
