10 Best Supplements for Muscle Gain

Although your diet and workout routine are critical when it comes to building muscles, supplements can also help you achieve your goals faster and more effectively. The right supplements can provide the nutrients your body needs to support muscle growth, recovery, and strength. Whether you’re a beginner or a seasoned athlete, this guide will walk you through the top 10 supplements that can take your muscle-building efforts to the next level. From whey protein to creatine, here are the best supplements for muscle gain available at Healthy Planet Canada.

What to Look for in Supplements for Muscle Gain

Here’s an overview of the important factors to consider before choosing the right supplements for achieving your fitness goals:

• Proven Ingredients: Go for supplements that contain ingredients such as creatine, protein, and BCAAs, that are scientifically proven to support muscle growth, recovery, and performance.
• Quality and Safety: Always choose products from trusted brands that adhere to strict quality control standards. Look for third-party testing and certifications to ensure the supplement is contaminant-free.
• Fitness Goals: Tailor your supplement choices to your specific objectives. For example, focus on high-calorie protein powders and creatine for bulking, while incorporating BCAAs and fish oil during a cutting phase to maintain muscle while reducing body fat.

Top 10 Supplements for Muscle Gain

1. Whey Protein

Whey protein is a popular choice for muscle growth due to its high protein content and rapid absorption. It contains essential amino acids, particularly leucine, which plays a vital role in muscle protein synthesis. A post-workout whey protein shake is perfect for jumpstarting recovery and building lean muscle.

• How it works: Supports muscle mass and recovery by providing essential amino acids for protein synthesis.
• Forms it comes in: Powder (isolate, concentrate, hydrolysate).
• Who should be using this supplement: Anyone looking to increase protein intake and support muscle recovery, especially after workouts.
• Recommended dosage: 20-30 grams post-workout or as recommended by a qualified dietician to meet daily protein requirements.

2. Creatine Monohydrate

Creatine is one of the most effective supplements for enhancing strength and muscle mass. It increases your muscles’ phosphocreatine stores, which helps improve performance during high-intensity, short-duration activities like weightlifting and sprinting.

• How it works: Improves strength and energy by replenishing ATP stores in muscles.
• Forms it comes in: Powder, capsules, liquid.
• Who should be using this supplement: Strength athletes, bodybuilders, and anyone engaging in high-intensity workouts.
• Recommended dosage: 3-5 grams daily; a loading phase of 20 grams per day for the first week divided into 4 or 5 doses is often recommended by trainers.

3. Branched-Chain Amino Acids (BCAAs)

BCAAs (leucine, isoleucine, and valine) are essential amino acids that help reduce muscle breakdown, support recovery, and improve muscle growth. Taking BCAAs before or during a workout can help optimize performance while minimizing fatigue.

• How it works: Supports muscle recovery while reducing muscle breakdown.
• Forms it comes in: Powder, capsules, tablets.
• Who should be using this supplement: Individuals looking to reduce muscle soreness and improve endurance during workouts.
• Recommended dosage: 5-10 grams before or during exercise.

4. Beta-Alanine

Beta-alanine helps increase muscle endurance by buffering acid in muscles, leading to reduced fatigue during high-intensity workouts. This makes it a great supplement before intense training sessions or long endurance workouts.

• How it works: Improves endurance and reduces fatigue by buffering lactic acid.
• Forms it comes in: Powder, capsules.
• Who should be using this supplement: Athletes involved in high-intensity or endurance training.
• Recommended dosage: 2-5 grams daily, ideally split into smaller doses.

5. L-Glutamine

L-glutamine is an amino acid that aids in muscle recovery and supports the immune system, particularly during periods of intense training. It also helps in reducing muscle soreness and improves post-workout glycogen replenishment.

• How it works: Supports recovery and immune health by replenishing glutamine levels in the body.
• Forms it comes in: Powder, capsules, tablets.
• Who should be using this supplement: Individuals undergoing intense training or those experiencing prolonged muscle soreness.
• Recommended dosage: 5-10 grams daily, either post-workout or before bed.

6. Casein Protein

Casein is a slow-digesting protein ideal for nighttime use. Consuming casein before bed can provide your muscles with a steady supply of amino acids while you sleep, promoting overnight recovery and muscle repair.

• How it works: Supports muscle recovery by providing a slow and steady release of amino acids.
• Forms it comes in: Powder (micellar casein, calcium caseinate).
• Who should be using this supplement: Anyone looking for overnight muscle recovery.
• Recommended dosage: 20-40 grams before bed.

7. Pre-Workout Formulas

Pre-workout supplements generally feature a mix of caffeine, beta-alanine, citrulline malate, and other performance-enhancing ingredients. They allow you to train harder and longer by enhancing energy, focus, and endurance.

• How it works: Enhances energy and focus, delays fatigue, and improves performance.
• Forms it comes in: Powder, capsules.
• Who should be using this supplement: Anyone looking for an energy boost and improved workout performance.
• Recommended dosage: Usually 1 serving 20-30 minutes before workout. Follow the manufacturer’s instructions for the best results.

8. Fish Oil (Omega-3 Fatty Acids)

Fish oil is rich in omega-3 fatty acids, which have anti-inflammatory properties that help reduce muscle soreness and improve recovery. Omega-3s also promote joint health, which is crucial for maintaining a consistent workout routine.

• How it works: Reduces inflammation and supports recovery and joint health.
• Forms it comes in: Capsules, liquid.
• Who should be using this supplement: Anyone experiencing joint discomfort or muscle soreness after a workout.
• Recommended dosage: 1-3 grams of EPA and DHA daily.

9. Zinc and Magnesium (ZMA)

ZMA supplements combine zinc, magnesium and vitamin B6 to support muscle recovery, improve sleep quality, and promote hormone balance. Better sleep and optimal hormone levels are key factors in muscle growth and performance.

• How it works: Supports recovery and hormonal health, improves sleep quality.
• Forms it comes in: Capsules, tablets.
• Who should be using this supplement: Those looking to enhance recovery and improve sleep quality.
• Recommended dosage: Follow the manufacturer’s instructions, usually 1-2 servings before bed.

10. Multivitamins

High-quality multivitamins ensure your body gets all the essential vitamins and minerals needed to perform at its best. Intense training depletes nutrient levels; multivitamins help replenish them to support overall health and muscle recovery.

• How it works: Supports overall health, recovery, and nutrient replenishment.
• Forms it comes in: Tablets, capsules, gummies, liquid.
• Who should be using this supplement: Anyone looking to ensure their daily nutrient needs are met, especially active individuals.
• Recommended dosage: Follow the manufacturer’s instructions, typically 1 serving daily.

How to Use Supplements for Best Results

Consistency and timing are crucial to get the most out of muscle gain supplements. Here are a few tips to help you maximise the benefits of your muscle gain supplements:

• Consistency: Take your supplements regularly or as directed to maintain optimal levels of nutrients in your body. Skipping doses may reduce their effectiveness.
• Timing: Use supplements at the right times for the best results. For example, consume protein immediately after workouts, take creatine daily (preferably post-workout), and consider casein protein before bed for overnight recovery.
• Stacking: Combining complementary supplements may provide better results. For example, creatine may be paired with whey protein supplements to support strength and recovery simultaneously. However, it is best to follow expert advice before taking any supplements.
• Diet and Exercise: Supplements are most effective when taken alongside a balanced diet and a consistent workout routine.

While supplements can significantly elevate your muscle-building journey, they should ideally complement, not replace, a well-balanced diet and consistent exercise routine. Choose the supplements that complement your requirements and go for trusted brands to ensure safety and effectiveness. Always consult a healthcare professional or a nutritionist before adding new supplements to your regimen, especially if you have underlying health conditions.