I use supplements regularly when aiming for muscle growth, supplements are a multi-billion dollar industry every year that is pretty much unregulated compared to other industry’s.
Millions of people rely on supplements every year to help them lose weight, pack on muscle and improving overall health, many supplements promise the world and fail to deliver any real long-lasting results leaving people very frustrated and giving up on them altogether.
It seems never ending, this outrageous bouts of advertising with ridiculous promises and over hyped products that never live up to there expectations, especially if you have ever read a fitness magazine then you will know exactly what I mean.
Many times it will show some daft before and after photos of some super obese guy or skinny dude suddenly jacked up and ripped, this is supposed to be because of some super supplement?
Instead of all these new nonsense products, let’s look at 6 of the best that can actually be incorporated into your diet and give you some results, 95% of all supplements on the market produce zero results, fact!. The below supplements are the only ones I will take.
So here we are:
This is a pretty common product that people use when weight training and I cannot recommend it enough, it can help you lose weight or gain lean muscle mass.
Protein intake after working out is very important as it helps rebuild muscle tissue after it has been torn up during your workout, you only have about an hour after working out to give your muscles the fuel protein that they need to rebuild if your looking for lean muscle mass without fat.
2 Forms of protein are recommended, Casein and Whey, Casein is a slower digesting and releasing protein that is not recommended post-workout, this is good at night or in the morning if you are not eating for 3 hours or more, whey protein is better post-workout as you want the protein to hit your muscles as fast as possible.
This is a very well studied supplement, when max muscle growth and strength gains are the goal then this is highly recommended.
You will find many creatine products on the market claiming to be better than the others, however they are all a load of nonsense, don’t waste your money on this supposed ‘super creatine’ as it is most likely a load of crap!.
The old school method of 5 days loading 20 to 25 grams of creatine monohydrate per day followed by 10g per day for maintenance produces the best results of all.
During the maintenance phase after the 5 day loading period, consume 5g pre-workout and 5g post-workout.
You can mix it with juice if you like to sweeten it up, however it is better without if you can just to cut down on the sugar a bit, be sure to take a full 4 – 6 weeks off before starting another cycle.
BCAA’s are very well studied and are the building blocks for protein, these amino acids are believed to aid muscle recovery and protein synthesis. They have also been shown to improve overall conditioning factors in aerobic and anaerobic capacity whilst reducing fatigue in highly trained athletes.
There is no concrete evidence that they support muscle growth or strength, however there is a lot of supporting evidence that suggests BCAA’s support muscle preservation during caloric deficit.
Even if you are cutting then this means that your body can still retain the muscle whilst cutting the calories.
Natural herbs can improve testosterone production significantly, these herbs are Tribulus Terrestris, Longjack Tongkat Ali and more recently Testofen (fenugreek extract), these herbs have been used for years in the treatment of male sexual dysfunction and to improve athletic performance.
These herbs according to studies can boost the body’s natural testosterone production by as much as 50%, this is done by stimulation of the luteinizing hormone (LH) which then tells the body to produce more testosterone.
Many guys taking this supplement report increased aggression in the gym, higher sex drive and higher energy levels.
200mg of this taken before a workout can massively increase calorie burn during the workout, many people have a cup of coffee before the gym because of this as well as the increased awareness and energy levels.
Many studies suggest that caffeine can increase strength and endurance during training.
Nitric Oxide (NO2)
This product increases oxygen and blood flow to the muscles, this increases vascularity and pump to the muscles for body builders, it is still unknown whether the effects of this supplement increases muscle mass, strength or endurance.
Caffeine + NO2
A great way to kill two birds with one stone that combines caffeine and no2 in one easy drink.
This supplement doesn’t really give any noticeable differences, however there is much research to it’s health benefits that they cannot be ignored.
Many studies suggest that a diet hight in Omega-3 can improve cardiovascular health by lowering tryglycerides (fats in the blood), improve cholesterol and reduce the risk of high blood pressure.
Other benefits include improved brain and immune functions as well as anti-inflammatory and anti-cancer properties too.
If you are already eating lots of healthy fish such as salmon etc. then it is nothing to worry about, don’t think of omega 3 as helping to build muscle but more of helping to keep you healthy on the inside.
These are the best supplements you should be using to support muscle growth. Please feel free to comment below.
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