Dietary Supplements for Muscle Mass Gain

November 03, 2022

Dietary supplements for muscle mass gain are essential for athletic individuals seeking to maximize muscle growth and enhance their silhouette. 


Keep in mind that supplements are not going to work miracles as some sites or false gurus on the internet claim, unless you work out hard and follow adequate training to achieve your goals. 


First of all, you have to understand that we are not urging you to take supplements to reach your goals. If you plan your meals well, take your time to cook, eat after training and rest well, you probably will achieve pretty substantial results.


However, for most of us, dietary supplements for muscle gain are an essential part of the daily routine, and increase the chances of achieving the desired results. 


Each dietary supplement has its own properties and effects on the body, and it’s good to have some basic knowledge about which one is best for you. 


Not all of us can take the same supplements for muscle mass gain, some need more, some less, and other genetically predisposed people don't need supplements at all. 


Finally, if you're not following a strict workout routine and balanced diet, don't expect any supplement to help you increase muscle mass overnight. 


Let's look at some of the basic dietary supplements for muscle gain and learn how they work in our bodies. 


Creatine


Undoubtedly one of the most used and essential sports supplements on the market, creatine is a vital element to regenerate ATP (adenosine triphosphate), the main source of energy in our cells. 


In summary, we can say that it allows you to have more ATP available (mainly in muscle tissue) so you can move more weight because it boosts strength and reduces or postpones muscle fatigue. 


It is proven that the more creatine you take (up to 5 gr/day), the more strength your body generates. Creatine is perfect for heavy weight lifters as it prolongs the energy and maximizes the strength, allowing for extended lifting sessions and optimal results. 


Unless you don't spend at least three days per week in the gym, it's not recommended to take creatine because you won't need the extra energy. 


Whey protein


Whey is a high-quality protein with a complete aminogram, originating from milk. It is an almost optimal source of protein, and therefore it is a good compliment to your diet if you’re not getting enough protein. 


Its ability to help you build muscle and lose fat is scientifically proven, in addition to many other benefits such as improving protein synthesis, aiding insulin sensitivity, lowering blood triglycerides, and lowering LDL cholesterol.)


Whey protein is one of the favorite types of muscle-building agents for vegetarians who lack meat protein in their diet. 


Caffeine


Caffeine is an alkaloid (an organic compound produced by plants) that works as a nootropic (stimulates the central nervous system - CNS) and acts by blocking the effects of adenosine (which can sedate the CNS).


This supplement stimulates the central nervous system, prevents the onset of fatigue and drowsiness associated with adenosine, in addition to increasing power, increases catecholamines, has diuretic effects, and helps with the reduction of fat. 


While working out, caffeine forces the body to use fat storage to produce energy instead of burning sugars. Besides that, caffeine increases your endurance, allowing you to extend your gym hours and achieve better results in less time. 


However, you need to be extra careful with this supplement because it also accelerates your heart rate. 


Beta-Alanine


Beta-Alanine is a non-essential amino acid (the body can synthesize it without having to use external sources) being a precursor of carnosine (a chemical "plugger"), helping to prevent muscle failure.


A lot of studies demonstrate its great benefits in both aerobic (endurance) and anaerobic (strength) training, all referring to the improvement of sports performance such as increased repetitions per set, improvement in the final sprint capacity, or delaying muscle failure.


Final Word


Dietary supplements for muscle mass gain are an essential tool for professional and high-performance athletes that look to increase their strength. 


The right selection of the supplement and its dosage depends on each individual's athletic needs and goals. 


Consulting a training coach and sports nutritionist before taking any muscle mass-booster is more than necessary, especially for newbie gym goers looking for fast results. 


Remember that building up muscles is not an overnight deal and takes time, knowledge, and endurance to reach optimal goals, even more, if you're aiming for a professional athletic career. 


In the end, reaching your muscle gain goals is a complex process combining a balanced diet, adequate workout routine, hydration, sufficient sleep, and the right supplement for your body weight, goals, and strength.