Author Raymond Kneipp

Best Supplements For Building Muscle

Sep 6, 2021
Best Supplements For Building Muscle

When Should You Begin Supplements?

If your goal is to gain muscle, you should start by ensuring that your consuming a serving of protein at every meal. Focus on lean sources of protein which include but are not limited to poultry, seafood, fish, eggs, and dairy.

Why Take Supplements?

Getting enough protein and nutrients into your diet every day can become difficult. Supplementing on top of your meal plan is an easy and convenient way to get the nutrients you need to get to your goals.

Top 4 Muscle Building Supplements

1. Creatine

Creatine Monohydrate is a very well-researched sports supplement. It has shown excellent benefits during heavy lifting or high-intensity exercise.

Creatine increases your stores of phosphocreatine which is a form of stored energy in the cells. The phosphocreatine will help your body produce more adenosine triphosphate (ATP). ATP is the source of energy for use and storage at the cellular level.

The additional ATP produced is used to lift heavier and or more repetitions. Due to the increased volume, Creatine can help you gain some serious strength and mass.

2. Whey protein

Taking whey protein powder will help you if you are struggling to get enough protein into your diet. Whey protein also contains all nine essential amino acids.

It is important to consume all nine amino acids because each performs various roles in your body including, tissue growth, energy production, immune function, and nutrient absorption.

3. Beta-alanine

Beta-alanine--a non-essential amino acid produced naturally in the body--aids in the production of carnosine. Higher levels of this compound in your muscles allow them to perform for more sustained periods before becoming fatigued.

Carnosine helps to regulate acid buildup in the muscles, which is a primary cause of muscular fatigue.

Beta-alanine buffers lactic acid to extend muscular endurance during high-intensity workouts.


BCAAs, also known as branched-chain amino acids, contains three essential amino acids: valine, leucine, and isoleucine. Below are some of the many benefits BCAAs can offer:

  • Promote muscle building. BCAAs stimulate protein synthesis and hinders muscle atrophy.
  • Reduce muscle soreness and damage. BCAAs may reduce soreness after a workout.
  • Reduce fatigue during training. BCAAs limit the production of serotonin which may contribute to exercise fatigue.
  • Provide energy during training. When your muscle's primary source of energy (glucose) becomes low due to prolonged exercise, BCAAs can serve as a source of energy.
  • Support Immunity. Glutamine is an amino acid that is a fuel for immune cells. Strenuous activities reduce the amount of glutamine in your muscles. BCAAs can convert into glutamine to increase immunity.