There are a lot of supplements on the market and all of them advertise their supplements as best supplements for muscle building, fat burning or better performance. You need to know that a lot of those supplements are unnecessary, actually, most of them are just money wasting. There is even no need for buying supplements if you want to build your body, but with supplements, it is much easier and faster to get that physique that you want. Supplements will help your muscles to fight fatigue and some of them will make your muscles grow faster.
But don't forget something very important, you will not build muscles if you don't follow a proper diet plan and training routine for muscle mass gain. You can find some diet tips and workout programs for lean muscle mass on this site:
Which supplements are proven that help muscle growth?
1. Whey Protein
It deserves first place on a list and it is one of the best supplements for building muscle mass. Whey Protein digests very fast and makes your muscles growing immediately after consuming a post workout protein shake. You can mix whey protein only with water or with low-fat milk. If you are a hard gainer, I recommend you to try one of homemade mass gainers recipes that you can find on this site:
You don't need to buy Mass Gainers from supplements stores when you can make your own one at home. It is cheaper and much healthier.
2. Creatine
Creatine is a king of all supplements and it is the most research-proven supplement among all others. There a lot of myths about Creatine side effects, but they are just myths. The only thing that you need to remember if you are consuming Creatine every day is that you need to drink a lot of water every day. You don't need any loading phase or break from Creatine. It is not unnecessary, you can consume it every day. Most important for muscle growth is that you consume it after a hard workout with your post-workout protein shake. Consuming Creatine is improving muscle recovery and helps muscle growth.
You can read more about Creatine and its effects on muscle building on:
3. BCAAs
Branched Chain Amino Acids (BCAA) are also one of supplements that helps muscle building. BCAAs reduce muscle damage after hard workout and help muscles to recover faster. That means, if you are consuming BCAAs your muscles will be less sore and you will be ready in less time for another hard training session. Consuming BCAAs have many benefits for muscle building, more energy, better performance and stimulate muscle protein synthesis.
4. Beta-Alanine
To be clear, if you already bought first three supplements from my list then you are already on the good way to build muscle mass. But, if you really want more supplements to ensure faster muscle-building you can also add Beta-Alanine to your supplements stack. Beta-Alanine is nonessential amino acid, and it is created by our bodies already.
So why to buy Beta-Alanine?
Many researchs found that consuming Beta-Alanine supplement will help your muscles endurance and improve your performance during high-intensity workouts. Beta-Alanine also enhance muscle fiber synthesis.
5. Fish Oil
Even it is last on this list, it doesn't mean that is less important than others. Consuming Fish Oil Supplements have many health benefits, it reduces inflammation and less inflammation means faster muscle recovery. Omega-3 Fatty Acids from Fish Oil Supplements will boost your muscle growth and it slows down muscle proteolysis (breaking down of muscle proteins). Some studies also found that consumation of Omega-3 Fatty Acids can increase the rate of Growth Hormone (GH) released into your body. It is proven that supplementing with only 4 grams of Fish Oil per day will significantly improve muscle cell growth.
As I already said, you can and you don't have to buy any supplement to gain muscle mass fast, it is more important to follow a right diet plan. But, you can increase a chance of muscle recovery and muscle growth with these 5 supplements. I highly recommend first two from my list, Whey Protein and Creatine (Monohydrate) which together with resistance exercise training result in greater strength and muscle mass increase.
