6 Best Bodybuilding Supplements For Muscle Gain

If you are into bodybuilding or strength training, you will need something extra to gain muscle. Check out the best bodybuilding supplements.

What does it take to gain muscle? Ask any nutritionist and they may tell you that it will require you to consume more calories than you burn, add more protein to your diet, and engage in muscle-building exercise.

Besides this, supplements can also help you get the most from your intense workout sessions. Wonder what are some of the best supplements for muscle gain? Read on!

What are the best supplements for muscle gain?

When it comes to supplements for muscle growth in women who are engaged in bodybuilding or strength training, it is important to focus on options that support muscle recovery, growth, and overall performance.

Here are some of the supplements that can be beneficial:

1. Whey protein

Whey protein is a high-quality protein source that contains essential amino acids necessary for muscle repair and growth. Whey protein supplementation can help in enhancing resistance exercise-induced increase in muscle mass, according to a 2023 study published in the Nutrients journal. It also helps in overall muscular strength as well as endurance.

Opt for a whey protein isolate or concentrate that fits your dietary preferences (e.g., lactose-free or low-carbohydrate) and has minimal added sugars or artificial ingredients.

2. Creatine

Creatine is a naturally occurring compound in the body that plays a key role in energy production, particularly during short bursts of high-intensity exercise, says fitness trainer and nutritionist Juily Wagle.

It helps increase muscle strength and performance during high-intensity workouts, leading to better muscle gain over time. During a 2012 study published in the Journal of the International Society of Sports Nutrition, creatine was found to have positive effects on strength, power and fat free mass apart from neurological function in people. Look for creatine monohydrate, which is cost-effective form of creatine.

3. Branched-chain amino acids (BCAAs)

You can have 5 to 10 grams of BCAAs per serving, preferably pre or post-workout. It can be taken daily, especially around workout sessions to support muscle recovery and performance. BCAA supplementation can be ongoing as part of a workout routine, adjusting dosage based on individual needs.

4. Fish oil

The dosage varies based on EPA and DHA content, typically 1 to 2 grams of combined EPA and DHA per day. It can be taken daily with meals to enhance absorption. Fish oil can be used continuously to support overall health and recovery, adjusting dosage based on dietary intake, says Haripriya.

5. Vitamin D

Recommended daily intake typically ranges from 15 to 50 mcg for adults. It can be ideally paired with calcium for better absorption. It can be taken daily, especially if sun exposure is limited. Vitamin D supplementation may be ongoing, with periodic assessments of blood levels to ensure adequacy.

6. Magnesium

You can have it 200 to 400 mg per day, depending on individual needs and tolerance. It can be taken daily, preferably with meals to enhance absorption. Magnesium supplementation can be continued as needed to support muscle function and overall health.

It is crucial to start with lower doses and gradually increase while monitoring for any adverse effects.

How soon can you see the results from bodybuilding supplements?

Results from supplement usage vary depending on individual factors such as genetics, diet, exercise regimen, and consistency of supplementation.

Generally, noticeable improvements in muscle strength and endurance may be observed within a few weeks to a couple of months of consistent use, says Wagle. However, significant muscle growth typically requires several months to a year of dedicated training and supplementation. It is important to note that results are not solely dependent on supplements. They are a combination of consistent workout routines, diet to support muscle growth, and allowing the body proper rest and recovery time between workouts.

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