If you are a regular gym guy, you probably want to get the most out of your workouts. One of the most important benefits of workouts is gaining strength and muscle. Having a proper amount of muscle helps you to perform your best during daily life and exercise. There are three rules for maximal muscle gain.

• More protein than you break down
• Consuming more calories than your burn
• Proper workout routine for muscles

It is possible to gain muscle and strength without using any supplements but some best supplements help to meet your goals quickly. Here are the 7 best supplements to gain muscle with proper diet and exercise program.

The 7 Best Supplements to Gain Muscles

Creatine

This molecule is naturally produced in the human body. It helps to promote energy in the body for muscles and other tissues. But using creatine as a dietary supplement can improve muscle creatine content about 40% beyond its normal levels.

It affects muscle cells and workout performance, encouraging muscle growth. Research on muscle also proved that creatine helps to improve muscle strength. Greater strength means better performance during workouts which leads to prominent improvement in muscle mass.

Also, creatine increases water content in the muscle cells. It may cause muscle cells to slight swell and produced positive signals for muscle growth. This best supplement for muscle growth improves hormone levels in the body that are involved in muscle growth like IGF-1.

Another researched proved that creatine supplement reduces the protein breakdown in the muscles. Though there are many proven case studies on creatine effectiveness for muscle growth but without proper workouts and diet, supplements are not enough for any fitness goals.

Protein Supplements

Consuming the proper protein amount is ideal for gaining muscles. In simple words, you have to consume more protein than the body breaks down in a natural process. You can easily get the needed protein amount from protein-rich foods but some people find it difficult.

That’s where protein supplements come into play. There are different protein supplements available in stores and on the internet but the most popular protein supplements include casein, soy protein, and whey. Some other protein supplements have protein isolated from chicken, eggs, beef or other sources.

Research proved that adding extra protein through supplements can improve muscle gain in guys who exercise than adding more carbs. But the effects are best for people who fail to get enough protein from their diet. If you are already using a protein-rich diet than protein supplements can boost the muscle gain benefits.

For muscle gain, consume at least 1 gram of protein per pound of your body weight.

Weight Gainers

Weight gainer supplements are made to help you consume more proteins and calories. They are commonly used by people who struggle to gain muscle. For some individuals, muscle gaining is a hard process even when they are lifting heavy weights with a large number of calories from their diet. Though calorie content of the weight gaining supplements may vary mostly they contain above 1,000 calories per servings.

Most people assume that such calories come from protein as it is crucial for muscle building. But the truth is most calories come from the carbs. There are mostly 75-300 grams of carbs and 20-60 grams protein per serving of the high-calories supplements.

Such products help to consume more calories, it’s significant to realize that there is no magic in the weight gainer supplements.

Research on inactive adults proved that increasing calories can enhance lean mass such as muscle, as long as they eat enough protein.

But research on adults with weight training indicated that using a weight gainer supplement cannot be effective for improving lean mass. You can also consume essential calories from weight gainer shakes.

Beta-Alanine

This amino acid reduces fatigue and can increase exercise performance. The beta-alanine also helps to improve muscle mass when combined with a proper workout routine.

A study proved that using 4 grams of beta-alanine daily for eight weeks improved lean body mass.

One more case reported that using this supplement for about six weeks with a high-intensity interval training program enhanced lean body mass about 1 pound.

This supplement is effective for increasing lean muscle mass when combined with an exercise program and diet routine.

Branched Chain Amino Acids (BCAAS)

Also known as BCAAS, such amino acids include

• Leucine
• Isoleucine
• Valine

These are found in many protein sources especially those that belong to animal origins such as fish, poultry, meat, eggs, and dairy. They are very important for muscle growth as they make up about 14% of the total amino acids in the muscles.

Though you can get BCAAS from your everyday food BCAAS supplements are very popular in fitness freaks. Research on these amino acids proved that not only improve muscle gain but also reduce muscle loss. If you are not consuming proper protein in your diet then you must use BCAAS supplements for muscle growth.

HMB

Beta-hydroxy beta-methyl butyrate or HMB is a molecule produced in the body when it processes the leucine (an amino acid).

It is responsible for the beneficial effects of leucine and protein in your diet. It can be significant to reduce the breakdown of the muscle proteins. As this molecule is naturally produced in the body, using the HMB supplements can benefit your muscle gains.

Many studies on untrained adults have proved that using 3-6 grams of HMB daily can increase the lean mass gains in the body from weight training.

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