Q: What supplements should I use to gain muscle? Eric S.
A: Almost every where you turn on the Internet you will find supplements promising amazing muscle gains if you take them. Every product declaring it has the precise formula for muscle gain and increasing your performance in the weight room. Some of the supplements have science behind them, some of the supplements don’t have any. We recommend being conservative with what you put into your body and the dosage you put into your body. We don’t recommend specific brands, but we do have some basic guidelines for those working out with us.
Supplements that are essential for a muscle building program: Protein, Creatine, and Branch Chain Amino Acids. Remember any good workout program is going to require good nutrition to build lean muscle mass or maintain muscle mass. Often times there is very little difference in the recommendations we give our clients whether they are trying to lose body body fat or gain muscle mass. It may be just a few calories difference.
Protein provides the nutrients your body needs to repair torn down muscle during and after a workout. Protein can be taken before a workout in a 1:4 protein to carb mix. The carbs will provide you the energy you need for the workout and the protein will be available to start repairing the muscle. After the workout you should be doing 1:1 protein to carb mix. After the workout the easily accessible energy from carbs is no longer needed and storing the protein will help in the recovery process. Protein supplements should be included in your daily totals and it is recommended that you eat between .8 and 1 grams of protein for every pound of body weight.
Creatine is a great supplement for maximizing the performance in your workout. Creatine is the building block to an anaerobic energy process that you use while lifting weights. Maximizing storage of creatine should help improve your ability to do more during your workout and allow you to be more powerful.
BCAA are the building blocks to protein and some of them have been proven to be effective in building lean muscle mass.