Best Supplements to Muscle Gain

If you train regularly, you want to be sure you’re getting the most out of it and one important benefit of exercise is gaining muscle and strength and this is because, having a healthy amount of muscle allows to you to perform your best during exercise and daily life.

The criteria you must meet for maximal muscle gain are three:

eating more calories than you burn
consuming more protein than you break down
an exercise program that is challenging to your muscles.

While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.

The supplements listed below may help you gain more muscle with your exercise program:

Creatine: It is probably the single best supplement for muscle gain. Many studies have confirmed that it can help increase muscle mass.
Protein Supplements: Consuming enough protein is essential for optimal muscle gain. However, if you are getting enough protein in your diet, taking a protein supplement is unnecessary.
Weight Gainers: They are high-calorie products designed to help you consume more calories and protein. However, they are only recommended if you struggle to get enough calories from food.
Beta-Alanine: Beta-alanine is an amino acid that can improve exercise performance. Some evidence shows that it may also help increase muscle mass in response to exercise, but more information is needed.
Branched-Chain Amino Acids: They are important for muscle growth. They are found in many foods, and it is unclear if taking them as a supplement is helpful when you already consume enough protein.
HMB: It may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience.
Other Supplements: Several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine and carnitine, however, the evidence is mixed:

Conjugated linoleic acid (CLA): It refers to a group of omega-6 fatty acids that exert several effects on the body. Studies on CLA for muscle gain have produced mixed results, and it isn’t clear if it’s beneficial.
Testosterone boosters:These supplements include D-aspartic acid, tribulus terrestris, fenugreek, DHEA and ashwagandha. It’s likely these compounds only benefit those with low testosterone.
Glutamine and carnitine: These are probably not effective at increasing muscle mass in young or middle-aged active individuals. However, studies have shown carnitine can have some benefits for muscle mass in the elderly.

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