In the fitness world, supplements are a popular way to supplement your diet or help you reach certain goals. From protein powders and pre-workouts to creatine supplements and fish oil pills, there is an endless supply of supplements available for purchase online, in health food stores, or at big box retailers like Walmart.
While some supplements can do more harm than good, others can be beneficial when used correctly. Below we’ve compiled a list of the top six muscle gain supplements available today, so that you can find out which ones will work best for you.
1. Creatine
Creatine is arguably one of the most important supplements for building muscle and strength. It’s a naturally occurring compound found in both meat and vegetables, but is especially abundant in animal products. This includes beef, chicken, pork, and fish.
When combined with exercise, creatine increases the amount of energy created by the muscles during workouts. And while this may not sound very useful, it does have two major benefits. First, it helps reduce lactic acid build up after intense exercise. Second, it acts as a natural antioxidant and prevents damage from free radicals.
One of the main reasons why people use creatine is because it makes them feel better about themselves. They want to look bigger and stronger, and the feeling of being pumped after working out is great. However, many users notice increased strength and size without ever using creatine, which has led some coaches to believe that it’s nothing more than a placebo effect.
To counteract these claims, several studies have been done on creatine supplementation, and they consistently show that creatine works as advertised. One study showed that taking creatine before heavy weight training sessions resulted in more gains than those who didn’t take creatine.
Another study found that creatine helped increase fat loss, even if someone was already eating well and exercising regularly. However, more research needs to be conducted before creatine can be considered safe and effective enough to recommend to everyone.
If you’re looking to add mass to your body, try creatine. It’s relatively cheap (around $3 per serving) and easy to buy online.
2. Whey Protein
Whey protein is another supplement that is often touted as a miracle cure for gaining muscle. It comes from milk, and is made up of protein molecules that act as building blocks for muscle growth. When you combine whey protein with other supplements, such as creatine, the results can be dramatic.
There are different types of whey protein, each having their own uses. For example, casein protein contains calcium and magnesium, while whey protein isolate only contains the protein molecule. If you’re not sure what kind of whey protein to use, ask an expert first.
A common problem with whey protein is that too much of it can cause inflammation in the body. The solution is to consume less protein than recommended on the label. Another problem is that some brands contain added sugar or sweeteners that aren’t listed on the label. Make sure to read labels carefully.
The bottom line? Take care when buying whey protein, don’t overdo it, and make sure you get the right type.
3. Glucosamine
Glucosamine is a naturally occurring amino acid that occurs in shellfish, including crab, lobster, shrimp, and clams. It also exists in higher concentrations in joints, cartilage, tendons, ligaments, and bones.
In addition to helping with joint pain, glucosamine is known to boost the immune system and speed healing following injuries. As a dietary supplement, glucosamine is usually taken orally and has been shown to improve joint mobility and relieve pain.
Glucosamine is commonly sold in pill form, though some studies suggest that glucosamine might also be absorbed into the blood stream through injections. One study found that it took around five days for glucosamine to fully enter the bloodstream via oral ingestion.
Like any medication, glucosamine shouldn’t be used by anyone under medical supervision. In fact, it should generally be avoided by individuals suffering from arthritis, since it could potentially exacerbate symptoms. Many people use glucosamine without a prescription, which is dangerous and illegal. Talk to your doctor before starting any new supplements.
4. Fish Oil
Fish oil is a fatty acid that is found in seafood, such as salmon, tuna, mackerel, sardines, and herring. This omega-3 fatty acid is a key component of cell membranes, and plays a role in brain development and functioning. Some experts believe that omega-3 fatty acids help reduce inflammation, slow down the aging process, improve cardiovascular function, and lower cholesterol levels.
Although fish oil is a widely available supplement, it hasn’t yet received FDA approval. There are still concerns about its safety and effectiveness, leading some doctors to advise against using it to treat various conditions.
As of now, fish oil remains a promising supplement. Most of the studies on fish oil are small and inconclusive, however, making it hard to draw clear conclusions. So, until further tests are conducted, it’s probably best to refrain from using it unless prescribed by a physician.
5. Vitamin D
Vitamin D is a vitamin that is essential for bone growth and maintenance. It also helps regulate calcium levels in the blood, and plays a crucial role in regulating hormones and improving mood.
Most people get plenty of vitamin D from sunlight exposure, but it’s also possible to obtain adequate amounts of vitamin D through foods like oily fish, egg yolks, mushrooms, fortified cereals, and dairy products. Since vitamin D deficiency can lead to serious problems such as osteoporosis and kidney disease, many doctors recommend taking a daily vitamin D supplement.
Some people have reported that vitamin D helps promote muscle growth, but it’s unclear whether this is true. It’s possible that vitamin D promotes lean tissue growth, but it doesn’t appear to increase muscle mass.
Because of this, vitamin D isn’t a necessary supplement for building muscle. But if you’re looking to prevent vitamin D deficiencies, then it’s definitely worth considering.
6. ZMA
ZMA is a combination of zinc, magnesium, and vitamin B6 that is marketed as a pre workout supplement. It’s designed to improve the ability to focus, lift heavier weights, and recover faster between workouts. The theory behind ZMA is that it boosts testosterone levels and improves overall muscle growth. Studies have shown mixed results, however, and no scientific evidence supports the idea that ZMA actually increases muscle size.
It’s probably best to avoid ZMA unless you have a specific need for it. If you’re looking to use a pre workout supplement, try clenbuterol instead. It’s a legal steroid that’s often used by athletes.
There are various types of supplement for bodybuilder which are out there in the market and mostly new athletes and bodybuilders confuse while opting from these supplements. So if you are also one of them then do not worry for you and all other new athletes we have stated 6 essential types of different supplements which you can take and build muscles.
