The real keys of quality weight gain are food and weight training. Always has been this way & always will be. But by adding some of these simple and easy supplements to your diet plan can make gaining weight a little easier and a little faster. Some of them boost recovery or help you bring more intensity to workouts, while others simply help you get enough calories to keep growing!
If your goal is to gain muscle on your diet plan and it doesn’t include an occasional protein shake… Well, good luck. Time and time again, protein supplements have been shown in clinical research when combined with strength training increases lean mass—i.e., muscle.
Protein shakes & smoothies are the prime source of convience & cheap when trying to gain weight on a budget. First thing after you finish your training, down 1-2 scoops of whey protein as you’re walking out of the gym!
Mass Gainer supplements often come loaded with protein, carbs, and even fats, so you can quickly increase your calories. Some products allow you to consume more than 1,000 calories in a single serving!
The holy grail of strength, recovery, endurance & mass gaining supplements; Creatine helps increase your performance in the gym, and over time has been shown again and again in research to lead to increases in strength and muscle. Creatine draws water into your cells to make your muscles a little bigger and heavier. Aim for 5-10 grams per day, taken anytime during the day. To learn more about this bona fide muscle-builder, read our “Creatine Supplement Breakdown”
The more calories you can get into your diet, thee better. If you’re already using a pre and post workout shake, or drinking BCAAs during your workouts, add some fast-digesting carbs like dextrose to the mix. This can actually help you train harder, since your body preferentially uses carbs as fuel during intense workouts.
If you want your muscles to grow, you need to give them time to recover from workouts. ZMA is one of the leading supplements for overnight muscle repair and recovery. A combination of zinc, magnesium, and vitamin B-6, ZMA is best taken before you go to bed to enhance muscle recovery.
Testosterone boosters aren’t for everyone, particularly those who are under the age of 21 as you are still naturally high in testosterone already. But for those who are mid 20’s & higher your testosterone levels are beginning to drop and that causes an array of issues including making it harder to put on muscle & recover. The best way to combat this is by supplementing with a testosterone booster!
Pre Workout supplements are good for one thing: helping you get the most out of your training sessions. The typical pre workout contains ingredients like caffeine to help you maintain energy and intensity during training. Vasodilators, which can help you maximise your muscle pumps which, let’s remember, is one of the primary drivers of muscle growth. They also typically include nootropics nowadays for focus to allow you dial in get more out of every rep of every set!
Amino Acids are the staple supplement for recovery & hydration! BCAA’s are shown to increase recovery by up to 50% higher than those who don’t utilise them. We’ve already spoken about the severity of recovery for quality muscle gain. Using an Amino Acid intra-workout you will be able to train harder for longer & be less sore the next day allowing you to hit the weights with less soreness (DOMS).