Unless you have some previous knowledge, choosing the right supplements to gain lean mass can turn into a frustrating process. The main reason for this is the fact that the nutritional health and wellness industry is growing faster than ever and many companies are offering an endless list of different supplements, both online and offline. Since buying something that won’t suit your needs properly is a complete waste of money and some of the stores out there are only looking to profit on the account of your mistakes and unwise decisions.
However, there are companies that look to retain the attention of their customers for more than one visit, therefore, make sure that you are buying supplements only from reputable retailers.
Furthermore, there are three basic supplements you should use to gain lean mass. They include:
- Protein Powder
- Creatine
- BCAA’s
In addition to those, you can also take multivitamins as to provide your body with the right amount of vitamins and minerals it needs to work properly. Also, if you want to better your brain function and the flexibility of your joints, you can opt for fish oil supplement, since fish is one of the 10 types of food that target the aforementioned needs.
Protein Powder
Protein powder is an affordable way to boost your daily intake of protein. Considering the fact that many people cannot find the time and nerve to have 5-7 meals a day, they turn to protein powders to get the proper amount of protein they need. Most powders available on the market have a great nutritional profile and can be used as snacks or even as meal replacements. The best choice for a protein powder is whey, which can be a concentrate or an isolate. While concentrates tend to be less expensive, the isolate is absorbed better and faster by the body. The main use for the protein powder should be for post workout nutrition. To give your muscles the nutrients they need to repair and grow, use 40-50 grams of protein after your workout.
Creatine
Creatine is a supplement that you use to help you keep the intensity of your workout on a higher level. It also helps you recover faster after your workout (which is when you grow). Creatine is naturally found in your body as well as in some foods that you eat such as red meat and fish. But to get the amount you need, supplements are a much more affordable option.
BCAA’s
If you read the nutritional label of your protein powder, you may find some BCAA’s in the composition. However, the dosage found in most protein powders is not high enough to use alone. Therefore, it is wise to invest in a BCAA supplement. BCAA’s (branched chain amino acids) are the essential amino acids that your body needs to build and repair tissues such as muscles. The human body cannot produce essential amino acids, so you must get them from supplements.
