6 Best Bodybuilding Supplements to Gain Muscle

What does it take to gain muscle? Ask any nutritionist and they will tell you that they will tell you to consume more calories than you burn, add more protein to your diet and do muscle building exercise. In addition to this, supplements can also help you get the most out of your intense training sessions. Wondering what are some of the best supplements for muscle gain? Keep reading!

What are the best supplements to gain muscle?

When it comes to supplements for muscle growth in women who are into bodybuilding or strength training, it’s important to focus on options that support muscle recovery, growth and overall performance, says nutritionist Haripriya.N .

Here are some supplements that may be beneficial:

1. Whey protein

Whey protein is a high-quality protein source that contains essential amino acids needed for muscle repair and growth. Whey protein supplementation may help improve resistance exercise-induced increases in muscle mass, according to a 2023 study published in the journal Nutrients. It also helps with overall muscle strength as well as endurance. Opt for a whey protein isolate or concentrate that fits your dietary preferences (for example, lactose-free or low-carb) and has minimal added sugars or artificial ingredients.

2. Creatine

Creatine is a natural compound in the body that plays a key role in energy production, especially during short bursts of high-intensity exercise, says fitness trainer and nutritionist Juily Wagle. It helps increase muscle strength and performance during high-intensity workouts, resulting in better muscle gain over time. During a 2012 study published in the Journal of the International Society of Sports Nutrition, creatine was found to have positive effects on strength, power and fat-free mass, in addition to neurological function in people. Look for creatine monohydrate, which is a cost-effective form of creatine.

3. Branched chain amino acids

Branched-chain amino acids, or BCAAs (leucine, isoleucine, and valine), promote muscle protein synthesis, reduce muscle breakdown, and promote recovery, says Haripriya. Select a BCAA supplement with a higher ratio of leucine to isoleucine and valine, ideally in a convenient powder or capsule form.

4. Fish oil (omega-3 fatty acids)

Omega-3 fatty acids reduce inflammation, support joint health, and aid in muscle recovery. Look for a fish oil supplement that provides a high concentration of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are active forms of omega-3, and that comes from a reputable, purified fish oil.

5. Vitamin D

Vitamin D plays a role in muscle function and strength, and its deficiency can affect athletic performance. Opt for a vitamin D3 supplement, especially if you have limited sun exposure or are vitamin D deficient.

6. Magnesium

Magnesium helps with muscle relaxation, reduces cramps and helps with energy production. Choose a magnesium supplement that is well absorbed (for example, magnesium glycinate or citrate) and take it as recommended by your doctor.

How Many Muscle Gain Supplements Should You Take?

Determining the proper dosage, frequency of use, and duration of each bodybuilding supplement depends on individual factors such as age, body weight, training intensity, and general health. Here are general guidelines for recommended supplements. But consume them only after consulting your health and fitness expert:

1. Whey protein

The dosage is usually 20 to 25 grams per serving, ideally consumed post-workout or as a convenient protein source throughout the day, says Haripriya. It can be taken daily, especially during training or when additional protein is needed in the diet. Whey protein supplementation can be continued for as long as necessary to support the goals of protein intake, muscle recovery and growth.

2. Creatine

There is a loading phase of 20 grams per day (divided into 4 doses) for 5 to 7 days, followed by a maintenance phase of 3 to 5 grams per day to maintain the increase in creatinine stores, according to a 2012 study published in the Journal. of the International Society of Sports Nutrition. It can be taken daily, ideally before or after training for optimal absorption. It can be used continuously, with periodic breaks (eg, stopping cycling for 4-8 weeks) to assess ongoing benefits.

3. Branched chain amino acids (BCAA)

You can take 5 to 10 grams of BCAA per serving, preferably before or after training. It can be taken daily, especially during training sessions to support muscle recovery and performance. BCAA supplementation can be continued as part of a training routine, adjusting the dose based on individual needs.

4. Fish oil

The dosage varies depending on the EPA and DHA content, usually 1 to 2 grams of combined EPA and DHA per day. It can be taken daily with meals to improve absorption. Fish oil can be used continuously to support overall health and recovery, adjusting the dosage based on dietary intake, says Haripriya.

5. Vitamin D

The recommended daily intake typically ranges from 15 to 50 mcg for adults. It can ideally be combined with calcium for better absorption. It can be taken daily, especially if sun exposure is limited. Vitamin D supplementation can be continued, with periodic assessments of blood levels to ensure adequacy.

6. Magnesium

You can take 200 to 400 mg per day, depending on individual needs and tolerance. It can be taken daily, preferably with meals to improve absorption. Magnesium supplementation can be continued as needed to support muscle function and overall health.

It is crucial to start with lower doses and gradually increase while monitoring for any adverse effects.

How soon can you see results from bodybuilding supplements?

Results from supplement use vary based on individual factors such as genetics, diet, exercise regimen, and consistency of supplementation. In general, noticeable improvements in muscle strength and endurance can be seen within a few weeks to a couple of months of consistent use, Wagle says. However, significant muscle growth typically requires several months to a year of dedicated training and supplementation. It is important to note that results do not depend solely on supplements. They are a combination of consistent training routines, diet to support muscle growth and allowing the body adequate rest and recovery time between workouts.

What are the side effects of bodybuilding supplements?

Here are some common side effects to watch out for:

• Whey Protein: Some people may experience bloating, gas, or digestive discomfort, especially if they’re lactose intolerant or sensitive to dairy products, says Haripriya.
• Creatine: Creatine supplementation can cause water retention, resulting in temporary weight gain. High doses of creatine can cause stomach cramps, diarrhea, or nausea in some people.
• Branched chain amino acids: Excessive BCAA intake can interfere with serotonin production, causing fatigue, mood swings or neurological symptoms.
• Fish oil: High doses of fish oil can cause gastrointestinal symptoms such as nausea, diarrhea or a fishy aftertaste.
• Vitamin D: Too much vitamin D supplementation can cause toxicity, characterized by symptoms such as nausea, vomiting, weakness and kidney damage.
• Magnesium: High doses of magnesium can cause diarrhea or abdominal cramps.

These supplements can support your muscle growth and fitness goals, but they should complement a balanced diet rich in whole foods. Consistency in training, adequate rest, and proper nutrition are key components to successful muscle building.