Recently, I had a friend of mine ask me: "What kind of supplements do you use?". I told him that, based on the situation, I'm not trying to gain a lot more mass. Currently, I'm sitting at 99 KG (194 CM) and I'm pretty confident with my physique, so I just use protein powder. But it is a common question in the fitness niche and some of the people talking about this have no idea what they are talking about (not saying that we always do, but we've had experiences with all of these products)
My friend just started lifting and didn't really know what to do or where to start. For most beginners, getting your protein in from your mom's cooking skills is enough to get a solid basis. However, if you're serious about muscle growth, other supplements are worth a try.
In this blog, we will go over the best supplements in 2023 for muscle growth, covering why they are as important as they are, how to use them, and ranking them based on priority. This is the ONLY BLOG YOU NEED about the Best Supplements for Muscle Growth in 2024.
Oh, and a disclaimer, this blog will not include mass gainers, weight-losing pills, or some kind of bullsh*t. Those are all crap and purely made out of weird, unhealthy ingredients. Keep it pure, keep it simple.
Best Supplements in 2024 For Muscle Growth
Why?
Protein is the nutrition of your muscles. Without protein, your muscles won't get the energy needed to grow. You can go to the gym 10X a week and train like a lunatic, if you don't get your protein in, your body will stay exactly the same.
Most people are okay with 0.8 grams of protein per KG of body weight. However, if you're looking to increase strength, you're looking for 1.2-2 grams of protein per KG. While fish, meat, chicken, and tofu contain a lot of protein, most of the time you won't reach the 1.2-2 grams milestone. That's why we take protein powder.
How? (IMPORTANT)
You can probably buy protein powder at your local drugstore for $4.99. And sure, it might taste good. The reason behind this is that low-quality protein powders have a lot of damaging ingredients to make them taste better. Take a look at this product from NutTherapy for example:
Ingredients like artificial sweeteners (E955, E951, and E954), skim milk powders, and soy protein for example can be very damaging to your health.
This product contains all of them, besides more crap ingredients.
Protein powders can be divided into 2 main categories:
Impact whey protein
Isolate whey protein
Here are the key differences, in portions of 25G (1 scoop):
Impact Whey Protein | Impact Whey Isolate | |
Fats | 1.9G | 0.1G |
Protein content | ~80% | >90% |
Carbs | 1G | 0.6G |
Calories | 103 kcal | 93 kcal |
Pricing (1 KG) | $32.99 | $46.99 |
So, if you're looking for the highest quality of protein, isolate is your way to go. The differences are minimal, so if you're on a budget, the impact whey protein is also completely fine (I have used it for 5 years and am still alive).
#2: Creatine: MP Creatine
Why?
At 2, we have creatine. Creatine plays a huge role in high-intensity exercise. The primary role of it is to increase the phosphocreatine stores in your muscles. This can be used to produce more ATP, which is then again used for heavy lifting and high-intensity exercise.
Creatine has a lot of similarities with amino acids, which are also on this list (no, read this first before you go there). It is produced with the amino acids glycine and arginine and can be found in red meat and seafood. Those are minimal portions, creating space for additional creatine.
Note: creatine has a different impact on everyone. For me, the writer of this article, it increased my weight and strength intensely. For others, it might have little to no effect. Surely worth a try!
How?
In Europe, there is only 1 supplier of creatine for all stores. This makes the choice easier, the cheapest one, right?! For Europe going to MyProtein or XXLNutrition is fine.
For the US. sadly, it ain't that easy. The above-named shops are very reliable, but if you want to try something different, be aware.
While choosing creatine is less difficult than choosing whey protein powder, there is still an impostor among us: Dicyandiamide. This is a reactive chemical left over from the production of creatine. While it can be removed by sublimation, crystallization, distillation, or chromatography, this adds additional costs. Some of the suppliers want to maximize their profit, not caring about their users' health.
Broken down to the toxic hydrogen Cyanide, it can cause high or low blood pressure, nausea, chest pain, difficulty breathing, and eye pain. So avoid this at all times.
For more info about dicyandiamide, be sure to check this article from ECSports.
If you want to maximize results, take 9 grams per day for 5-7 days and split this into portions of 3. More is also fine, but when starting we recommend you keep it to 3 portions a day. Results should be there in 2-4 weeks (more strength, longer endurance).
#3: Beta-Alanine: MP Bela-Alanine
We now come to a less famous one. However, when wanting to gain weight, it's essential for people who want to get serious about weight gain.
Why?
Beta-alanine is an amino acid that reduces fatigue and may even improve exercise performance. It has some similarities with creatine because it is an amino acid that is already produced by your kidneys, making it a non-essential supplement for normal people. However, when wanting to gain weight, you might want to think about extra carnosine (the result of blending beta-alanine and histamine).
How?
Research taught us that taking 4g of beta-alanine per day during a 6-week interval increases lean body mass by about (0.45 kg).
Please note that this product is not as developed and well-researched as protein powder or creatine, so the potential benefits have to be researched more to get a better understanding of this product.
#4: Fish Oil: Body & Fit's Fish Oil
While this one may sound dirty, fish oil offers a lot of health benefits, like a sharp brain and a healthy body.
Why?
Fish oil contains 2 different Omega-3 fatty acids (EPA & DHA), which prevent your heart from nasty problems like heart attacks and strokes.
Prevention of cancer by ensuring proper functioning of cells, preventing them from cancerous tumors.
Improved skin and hair due to the boost in collagen production in your body, preventing from early skin aging, fine lines, wrinkles, etc.
Improved eye health by nourishing our eyes and preventing macular degeneration. This way you can still keep your eyes on your goals :).
Healthy and strong bones, due to the minerals and vitamins the 2 acids take with them.
The list goes on and on, but we think we informed you enough.
But how does it contribute to weight gain? Well, because of the amount of calories these healthy oils take with them, it also contributes to the weight gain journey. Ever seen somebody put olive oil in their shake? This is a better option.
How?
It does not matter whether you are choosing gels, tablets, pills, or just go fishing yourself (wouldn't recommend, buying is easier). All of them are okay, as long as you consume 250-500 mg of EPA & DHA per day, which fish oil is a perfect source for.
As the last essential on this list, we have BCAA's (Branched-Chain Amino Acids). It surely deserves to be on this list, because of the role it fulfills in our body.
Why?
Our body has 20 different amino acids. These are little "groups" of protein in our body. 9 of them are known as essential amino acids, which means that our body doesn't produce them. That's where BCAA's come in place. The 3 most important ones come from BCAA's and are leucine, isoleucine and valine.
You can get these out of some protein-rich foods, like eggs, meat, fish, or chicken. However, when wanting to gain more weight, you're body requires more nutrients. A study found that when using BCAA's, the synthesis between protein and muscles increases by 22%.
Please keep in mind that these BCAA's need their friends too, which means you can't fully rely on them on their own. The other amino acids are almost completely extracted from your daily nutrition.
How?
For adults, a dose of 4-20g per day is recommended for optimal results. Results can be seen after one week. Make sure to take them in between meals, before, or after your workouts in portions of 2-3g.
Don't use more than 20g per day. Common problems with excessive consumptions of BCAA's are a reduced amount of serotonin, resulting in a decreasing mood, and a increased susceptibility to cardiovascular disease. Also, when you know you have heart issues, avoid BCAA's. Your body already contains more of the BCAA's then people who don't have heart issues.
Conclusion
In conclusion, the journey to gain muscle is a personal one, and the right supplements can be valuable allies along the way. While protein powder lays the foundation for muscle growth, creatine, beta-alanine, fish oil, and BCAAs add extra layers of support. Remember, supplements should complement a solid nutrition and exercise plan, not replace it. Choose quality over quantity, stay informed, and, most importantly, enjoy the process. Whether you're a seasoned lifter or just starting, let your fitness journey be as unique as you are. Lift smart, eat well, and embrace the gains!
FAQ (Frequently Asked Questions)
1. Do I need supplements to gain muscle?
2. Can I rely solely on protein-rich foods and not use protein powder?
Yes, you can get enough protein from whole foods like meat, fish, eggs, and plant sources. Protein powder is a convenient supplement for those who struggle to meet their protein needs through food alone or need a quick post-workout option. It's not a replacement for real food but can be a valuable addition.
3. Is there a risk of consuming too much protein?
4. How do I choose a quality protein powder?
5. Is creatine safe, and do I need to cycle it?
6. Can beta-alanine cause any side effects?
7. How can fish oil contribute to weight gain?
8. Are BCAA supplements necessary if I'm already taking protein powder?
9. Can these supplements be used for fat loss or toning?
10. Should I consult a healthcare professional before taking supplements?
It's advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications. They can provide personalized advice based on your individual health profile.
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