When it comes to gaining weight, build serious strength and lean muscle mass nothing can replace proper nutrition and training, but there are a handful of proven supplements that can help to amplify your results.
These supplements work together to improve your performance, increase your capacity to train and speed up the recovery process.
In this article, we’ll look at the 5 best weight gain supplements and their benefits to help you create the ideal muscle building supplement stack.
#1: Pre-Workout (with Caffeine)
The goal of any pre-workout supplement is to get you revved up and ready to workout hard which means they typically include caffeine, but did you know that aside from its ‘get up and go’ effect, caffeine has also been shown to (1, 2)
- Reduce perceived exertion/tiredness
- Improve endurance
- Reduce post-workout soreness and muscle fatigue
All these benefits mean you’ll be able to train harder, make more progress and see greater gains in both muscle and strength.
Beta-alanine is a non-essential amino acid that is created in the body that helps produce a molecule called Carnosine. Carnosine, in turn, helps to reduce the build of acidity in your muscles during exercise. (3)
By supplementing with beta-alanine you improve your endurance during short-duration exercise which means you’ll be able to do a few extra reps and continue making progress where before you might have got stuck. (4)
Get your Beta-Alanine here to maximise your gains in the gym.
#3: Protein Powders
Protein is vital for the maintenance and growth of your muscle mass, which means how much you get in your diet can make or break your progress in the gym.
Fortunately, you don’t have to rely on batch cooking chicken breasts to make progress as protein powders offer a quick and easy way to guarantee you hit your protein goals whilst also be tasty and cost-effective.
To help you maximise your results, we recommend a fast-digesting protein like our Whey Protein 80 for use pre and/or post-workout and then a slow-digesting protein like our 100% Micellar Casein for use pre-bedtime to help support muscle maintenance overnight.
#4: Post-Workout (with Carbohydrates)
Post-workout supplements are perfect for kick-starting the post-exercise recovery process as well as helping you get the extra calories you need to gain weight and promote muscle growth.
Including carbohydrates in your post-workout supplements helps to reduce muscle fatigue and soreness, replenish muscle glycogen stores and increase muscle protein synthesis. (5)
Here at TPW, we’ve put together so of the best post-workout supplements on the market, including our Total Mass Matrix Extreme, which is perfect for those struggling to put on weight.
When it comes to building muscle and strength creatine comes as close as possible to a must-have supplement as you can get. Not only does it increase muscle and strength gained but it also improves recovery and performance. (6, 7, 8, 9)
It does this by increasing your body’s natural stores which allow for greater energy production during exercise which translates into you being able to lifter heavier weights for longer and building more muscle and strength.
As for what to take and how much, 5g daily of creatine monohydrate is what we recommend, grab it here.
Supplements should never be used a replacement to the fundamentals of muscle and strength gain i.e. an effective training routine, small calorie surplus and adequate protein intake.
Instead, you should aim to supplement what you’re currently doing to help take your performance from good to great.