Once in a sports nutrition store, it’s easy to get lost in the plethora of muscle-building supplements. Three-level filtration protein, microcrystalline creatine with a transport system, five types of fast carbohydrates gainer, and casein with magnesium – the list is endless.
In reality, only a few types of sports nutrition are really useful for weight gain and muscle growth. In addition, the schedule of their intake requires significantly lower doses than recommended by sports nutrition manufacturers. What supplements help to gain mass and how to take them?
Protein supplements for weight gain
Protein is the only sports supplement that really helps muscle growth. It is the protein included in its composition that is the most important element of metabolism for mass gain. Research suggests that athletes need at least 1.5-2.5 grams of protein per kg of body weight daily.
Sports nutrition containing protein derived from whey has a high rate of absorption. If ordinary food – especially meat – can be digested for hours, then whey protein is absorbed in just a few minutes. One scoop contains up to 20-25 g of protein and is equivalent to a large steak.
In the case of the rest of the supplements for gaining muscle mass, it is either about accelerating the recovery processes, or about the effect on strength performance – which, in the end, helps to train more intensively and helps to gain weight faster.
Top brands
Most sports nutrition manufacturers are only packaging, not manufacturing – in other words, they buy ready-made ingredients for both protein, vitamins, and other supplements. Ultimately, the same product can be sold under different brands and at different prices.
The largest sports nutrition brands in the world are Optimum Nutrition and BSN, owned by the Irish company Glanbia. In the US market, Cellucor, Dymatize, and Universal Nutrition are popular, in the European market – British MyProtein.
Sports nutrition efficiency rating
Below is a ranking of sports nutrition for mass gain, sorted by effectiveness level – from the most important for muscle growth to additional supplements, as well as the recommended intake schedule.
1. Gainer
A gainer is a fast-absorbing mixture of carbohydrates and proteins that serves as the main tool for starting the process of muscle recovery and growth. Since the body requires 100-150 g of glycogen for each physical workout, immediately after the gym, the body needs carbohydrates to replenish the spent reserves.
At the same time, the contribution of carbohydrates to the processes of weight gain often exceeds the contribution of proteins – daily athletes need about 300-400 g of carbohydrates, obtained both with sports nutrition and with food. However, a gainer can lead to a set of not only muscle mass but also fat.
2. Whey protein
Sports protein allows you to control the amount of protein your body receives daily – in addition, it does not require preparation, since it is enough just to mix the powder with water. On the other hand, its benefit for muscle growth lies solely in the fact that it is a source of protein.
In other words, protein is only suitable for those athletes who do not have the opportunity to fully eat after training or during the day – in other cases, regular protein foods will cost less. In addition, when gaining mass, the total caloric content of the diet, and not just the amount of protein, also plays a role.
3. Creatine
Creatine is a substance found in meat that acts as an additional source of energy during strength training. In addition, regular intake of creatine helps to increase body weight, since the supplement provokes fluid retention in the muscles (they become more voluminous).
Practice shows that a week after the start of the creatine loading, the athlete’s body weight can increase by several kilograms – at the same time, strength indicators, visual volume, and muscle density increase.
4. BCAAs
BCAAs are the most effective supplement for reducing fatigue levels during strength training. The composition of BCAA includes the three most important amino acids for metabolism – the intake of such sports nutrition stops catabolic processes, accelerating recovery.
However, we note that amino acids are only the constituent parts of any protein. In fact, about a third of whey protein consists of BCAAs. A separate intake of the supplement is recommended for athletes training for more than 90 minutes in an active mode.
Complementary sports nutrition
The following types of sports supplements help mass gain by optimizing recovery processes, as well as by increasing overall energy during strength training – however, the role of supplements in the mechanisms of muscle mass growth is only secondary:
- Pre-workout complexes. The main ingredients of this sports supplement are caffeine and nitric oxide. Caffeine stimulates the central nervous system, and nitric oxide activates blood flow in the muscles, which not only makes them look bigger but also optimizes nutrient delivery after training.
- Fish oil and Omega 3. Eating fatty ocean fish (salmon, salmon) or taking omega-3 capsules is a must for healing micro-inflammations in muscle tissue. Ultimately, this allows the body to build mass faster.
- Multivitamins. Since a key requirement for muscle growth is an increase in calorie intake, the athlete’s body needs to receive not only more proteins, fats, and carbohydrates but also more microminerals and vitamins.
- Melatonin. Good sleep is not only the key to successful strength training the next day but also the body’s main assistant in the processes of recovery and muscle growth. However, strength training in the evening can cause insomnia. Fortunately, melatonin will help you sleep better.
- Testosterone boosters. Taking a number of sports supplements or even herbal powders (such as Tribulus terrestris) can have a positive effect on increasing testosterone levels. This, in turn, will be useful for both a more vigorous workout and for accelerating the process of gaining muscle mass.
- ZMA. This supplement contains zinc, magnesium, and vitamin B6. In the event of a shortage of these elements in the diet, taking ZMA tablets can increase testosterone levels. However, the evidence base for this type of sports nutrition is rather weak – which is why it closes our rating of mass gain supplements.
Real nutrition for muscle growth
Separately, we note that without increasing the calorie content of the main diet, the effectiveness of sports nutrition for muscle gain will be minimal. Remember that when training for mass, athletes should consume at least 3000 kcal per day – and only 10-15% of this figure can be covered with whey protein powder.
It is also important that muscle growth takes time – even in the ideal case, you will not be able to gain more than 0.3-0.5 kg of muscle per week. In terms of additional calories, this amounts to 300-500 kcal – one additional serving of food. The key to muscle growth success for a beginner is to develop the habit of eating more of the right foods.
In the list of the best sports nutrition for muscle gain, creatine, whey protein and a gainer occupy the first places. In fact, these three supplements are enough for a beginner to grow muscle mass. Pre-workout supplements, BCAA amino acids, and testosterone boosters are supplements to increase the effectiveness of training.