Some of the top muscle building supplements out there are protein, vitamin d, fish oil and creatine.
There are many useless ones as well, one example would be weight gainers.
In this post I’ll talk about the benefits of useful supplements and why you should incorporate them into your diet.
Let’s dive in.
#1 – Protein
Protein is the building block of muscle. Using protein supplements makes it easy to meet our daily protein needs.
Whey, egg and casein are the best types of protein supplements out there.
These protein supplements have amino acids in them which help improve protein synthesis and promote the growth of lean muscle tissue.
It’s best to use whey protein post workout as it digests quick. Add in some simple carbs (I like bananas) to give your body the ultimate muscle building shake.
Egg protein supplements are also effective and are a rich source of vitamins like B12 and folic acid.
Casein is a slow digesting protein and is good to take before bed. This slow releasing protein aids the body in building muscle as you sleep.
When choosing a protein powder make sure to look at 3 things:
- Serving size
A good powder will have the protein source listed as the first ingredient.
Check how much protein your getting in relation to the scoop size. A big difference means you’re getting more filler than protein.
#2 – Vitamin D
Vitamin D also known as the sunshine vitamin plays an important role in building muscle.
Recent studies have shown that vitamin D supports every tissue in your body including your heart and brain.
Because of its importance, deficiency is a BIG problem.
A deficiency can mean lots of serious health risks like:
- Weak bones
- Muscle weakness
- Death from cardiovascular disease
- Type 1 and type 2 diabetes
- Heart disease
- Multiple sclerosis
And the list goes on..
The crazy part is, research shows 42% of us don’t get enough vitamin D.
Either because we lack proper nutrition or don’t tan everyday.
Trying to get all of your vitamin D from food is tough and not everyone has time to tan for 30 minutes daily.
This is why I highly recommend getting a vitamin D supplement.
It also helps reduce fatigue and joint pain.
Two things that make building muscle easier.
So how much do I need?
Studies show we need about 2000-5000 IU a day.
This is major news and if you value your health you’ll invest in a good vitamin D supplement asap.
#3 – Fish Oil
Fish oil is great for muscle building because it increases muscle protein synthesis.
It also reduces muscle soreness which makes getting in your next workout easier.
Here are more amazing benefits of fish oil:
- Reducing muscle inflammation and anxiety
- Improving heart and joint health
- Increasing memory and cognitive performance
- Stress and blood pressure reduction
When choosing a fish oil supplement opt for the triglyceride form which is fish oil in it’s natural state.
#4 – Creatine
Creatine has been proven to increase strength and muscle size.
Along with this, creatine has been shown to have many benefits including:
- Enhancing recovery
- Reducing soreness and muscle damage
- Increasing power
- Improving anaerobic capacity
- Stimulating protein synthesis
- Reducing age related muscle loss
Ok, thats all great but is it safe?
Claims that it damages your kidneys have all been debunked. When used as directed this is a great supplement to have in your arsenal.
How should I take it?
It’s best to take it after workouts with a meal as studies show its more effective.
Using creatine while cutting is also a great way to retain strength and muscle mass.
Do I have to load creatine?
No, the only benefit of loading creatine is you see its effects faster.
However it’s not necessary, taking the recommend 5 grams daily is sufficient.
It’s also not true that you have to cycle on and off creatine. No evidence shows this is required.
Which type should I get?
Don’t be fooled by marketing and buy every type thinking it’ll have you looking like the hulk.
Creatine monohydrate is the type most used in studies and what I recommend you stick to.
We covered four of the most effective workout supplements on the market. They are, protein, vitamin D, fish oil and creatine.
These will help tremendously if you have a solid base in place (proper workout & nutrition).
I hope this post about the top muscle building supplements has been helpful.