How can you build muscle mass?

If your goal is to build muscle mass, then the first step is consuming a diet with a positive caloric balance. To put it simply, you have to eat more than your BMR – basic metabolic rate. The second step is proper training, and the third step is regeneration – sleep and rest.

Supplements can help at every stage of building muscle mass by replenishing deficiencies in your diet, improving the quality of your workouts, and promoting good sleep.

 

Are dietary supplements healthy?

The National Board of Supplements and Nutritionists defines a supplement as a product that’s composed of nutrients, and is an addition to regular food. It’s a concentrated source of vitamins, minerals, and other substances.

By definition, we clearly see that supplements and formulas are an addition to food.

 

Can you build muscle mass without supplements?

Definitely – yes. All of the substances found in supplements can also be found in regular food. However, nowadays, our food is often deprived of the amount of vitamins and minerals that it had years ago. Plus, society consumes more and more processed products which are completely devoid of nutritional value, so it’s worth considering getting in those micronutrients through supplements.

 

Which supplements are the most important when building muscle mass?

 

Consider the examples of 2 types of people whose goal is to build muscle mass:

No. 1 – A beginner

No. 2 – Someone more advanced

Beginners that workout less, or have less demanding workouts, will have a lower demand for particular micronutrients than someone who’s more advanced.

 

No. 1 – A beginner

 

·       Vitamins and minerals – A supplement that replenishes micronutrient deficiencies. When building muscle mass, replenishing micronutrients can contribute to better health, better training, and better gains.

·       Omega 3 – The highest quality source of fatty acids derived from fish. It helps maintain optimal healthy fatty acid levels, and helps alleviate micro injuries that occur during training.

·       Vitamin D + K – The sun is our main source of Vitamin D, and since we don’t get a lot of it in the autumn-winter months, we should take it in doses higher than in vitamin and mineral supplements.

·       Protein formula – A formulation designed to help maintain optimal protein levels. If you have trouble providing the right amount of protein in your diet due to over-saturating the body with meals, make it easier by supplementing with protein formula.

·       Creatine – The most researched supplement on the market. When it comes to quality and price, creatine is the cheapest supplement to take. It helps replenish ATP stores and hydrate the muscles, which results in a noticeable increase in strength during training.

·       Beta-alanine – A supplement that saturates our muscles with carnosine. It can help you gain strength during training with higher repetition ranges.

·       Carbohydrate formula – A very helpful supplement for those who have trouble eating the right number of calories while building muscle mass. These are liquid carbohydrates which you can consume in large amounts.

 

No. 2 – Someone more advanced

·       Vitamins and minerals – A supplement that replenishes micronutrient deficiencies. When building muscle mass, replenishing micronutrients can contribute to better health, better training, and better gains.

·       Omega 3 – The highest quality source of fatty acids derived from fish. It helps maintain optimal healthy fatty acid levels, and helps alleviate micro injuries that occur during training.

·       Vitamin D + K – The sun is our main source of Vitamin D, and since we don’t get a lot of it in the autumn-winter months, we should take it in doses higher than in vitamin and mineral supplements.

·       Protein formula – A formulation designed to help maintain optimal protein levels. If you have trouble providing the right amount of protein in your diet due to over-saturating the body with meals, make it easier by supplementing with protein formula.

·       Creatine – The most researched supplement on the market. When it comes to quality and price, creatine is the cheapest supplement to take. It helps replenish ATP stores and hydrate the muscles, which results in a noticeable increase in strength during training.

·       Beta-alanine – A supplement that saturates our muscles with carnosine. It can help you gain strength during training with higher repetition ranges.

·       Carbohydrate formula – A very helpful supplement for those who have trouble eating the right amount of calories while building muscle mass. These are liquid carbohydrates which you can consume in really large amounts.

·       BCAA – Branched Chain Amino Acids are designed to break down overall cortisol levels, as well as during training, and support the regenerative process.

·       Joint supplement – When training for a longer period of time, it’s worth taking care of regenerating our joints at least once a year. Our joints are susceptible to damage caused by heavy weights when building muscle mass. A joint supplement will help properly regenerate them.

 

In conclusion, it’s worth remembering about the basic elements which are necessary to building muscle mass. Supplements are just an addition to a well-balanced diet that will help you replenish your body’s needs, improve your health, and promote gains.