They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish.īCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles ( 34, 35). You struggle to get enough calories from food.īranched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine. Summary: Weight gainers are high-calorie products designed to help Shop for weight gainer supplements online. Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food. However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass ( 28). Some research in physically inactive adults has shown that drastically increasing calories can increase lean mass like muscle, as long as you eat enough protein ( 29). While these products can help you consume more calories, it’s important to realize that there is nothing magical about weight gainer supplements. There are often 75–300 grams of carbs and 20–60 grams of protein per serving of these high-calorie supplements. However, most of the calories actually come from carbs.
Many people think these calories come from protein since it’s so important for muscle building. Some people find it hard to gain muscle, even when consuming large amounts of calories and lifting weights ( 28).Īlthough the calorie contents of weight gainer supplements vary, it’s not uncommon for them to contain over 1,000 calories per serving. They’re typically used by individuals who struggle to gain muscle. Weight gainers are supplements designed to conveniently help you get more calories and protein. Taking a protein supplement is unnecessary. However, if you are getting enough protein in your diet, Summary: Consuming enough protein is absolutely essential for If you are an active individual trying to gain muscle, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight may be best ( 25, 26, 27). Many people wonder how much protein to eat daily. In fact, some research shows that consuming very high amounts of protein supplements doesn’t help increase muscle if you are already following a high-protein diet ( 21, 22, 23, 24).
However, the effects are probably largest for people who aren’t getting enough protein in their normal diet. Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs ( 18, 19, 20). Other protein supplements contain protein isolated from eggs, beef, chicken or other sources ( 17). There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. If this sounds like you, you may want to consider taking a protein supplement. While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so.
Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes ( 16). Getting enough protein is critical for gaining muscle. Many studies have confirmed that it can help increase muscle mass. Summary:Creatine is probably the single best supplement for muscle If you are looking for a supplement to help you gain muscle, consider creatine first. Overall, many researchers have studied creatine supplements and exercise, and one thing is clear - creatine can help increase muscle mass ( 14, 15).Ĭreatine has also been studied extensively and has an outstanding safety profile ( 14). Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles ( 13). This may cause your muscle cells to swell slightly and produce signals for muscle growth ( 11).įurthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1 ( 12). Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time ( 10).Ĭreatine can also increase water content in your muscle cells. This is good news if you’re trying to gain muscle. In fact, a large amount of research shows creatine improves muscle strength ( 7, 8, 9). This affects your muscle cells and exercise performance, promoting muscle gain. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels ( 4, 5, 6).
It provides energy for your muscles and other tissues. Creatine is a molecule that’s produced naturally in your body.