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Building the ultimate supplement stack for muscle growth

Building the ultimate supplement stack for muscle growth

Training and nutrition go hand in hand when it comes to building muscle but having a solid supplement stack alongside them can be a game changer. In this blog we will run through some of the supplement you should consider if your goal is muscle growth.

1. Creatine Monohydrate

Creatine Monohydrate is the most popular supplement for muscle growth as it is also the most researched. Research shows that creatine is effective for building muscle due to it's impact it has on power output. By taking creatine your muscle cells will retain more water which can help with performance in the gym which then leads to more muscle growth over the long term.

When it comes to taking creatine, 5 grams per day at the same time daily is the general rule of thumb. Depending on your body weight you can take less or more however 5 grams a day keeps it simple. There is no need to over complicate taking creatine.

2. Whey Protein

We all know by now that you need a high protein diet to build and maintain muscle mass. Hitting your protein goal daily from food can be more difficult than it sounds, this is when Whey Protein can become a useful tool. Supplementing Whey Protein between meals can boost your protein intake massively. 

If you are unsure how much protein you should be aiming for to build muscle, 1 gram of protein per lbs of bodyweight is a good place to start.

3. Mass Gainers

Mass Gainers play a similar role to protein shakes however they are packed with extra calories. Since you need to be in a calorie surplus to build muscle, you will need to eat more food than you are probably used to. Mass Gainers can be a useful tool for anyone who struggles with appetite as liquid calories are much easier to drink compared to adding an extra meal a day.

4. Protein Bars / Snacks

Similarly to protein shakes, protein bars and snacks are a convenient way to boost your protein intake while on the go. If you are short on time, protein bars are an easy way to get an extra 20 grams of protein. If you're a late night snacker and looking to build some muscle, swapping your evening snack for a protein bar will have you levelling up your nutrition.

5. Pre-Workout Supplements

Pre-workout supplements can play a pivotal role in muscle growth as they help to increase the intensity of your training sessions. Taking a pre-workout that is high in caffeine roughly 20 minutes before a workout has shown to boost performance. 

Some pre-workout supplements also include more ingredients than just caffeine, for example some pre-workout supplements include Nitric Oxide. Nitric Oxide is designed to improve blood flow to the muscles when training, giving you a bigger pump than without using supplements.

6. BCAA & EAA Supplements

Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) are highly beneficial to include in a supplement stack for muscle building due to their critical roles in protein synthesis, muscle repair, and overall anabolic processes.

Together, BCAAs and EAAs enhance recovery, reduce muscle soreness, and support the maintenance of lean muscle mass, making them vital components for anyone aiming to optimise their muscle-building efforts.

Summary

When it comes to building muscle, training and nutrition are going to be the two main focuses. However, adding these supplements to your routine will mean that you are covering all the bases needed to get yourself on the way to building some serious muscle. 

Posted 26 Jul 2024