Supplements To Gain Mass Fast – What if you could burn fat, build lean muscle, and achieve all your goals just by taking supplements?
However, if you consistently follow a healthy eating plan and a solid training program, supplements can make a big difference in your results.
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Research shows that when included in an exercise program, whey protein can increase muscle gain by 9 pounds and help reduce body fat by 3 pounds in 10 weeks compared to other types of protein[*].
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Or take creatine, which according to scientific research can increase lean muscle mass by 2-4 kilograms in 4-12 weeks of training, and also prevent muscle loss while losing fat[*].
Keep reading to learn more about whey protein, creatine, and 8 other supplements proven to help you lose weight and build muscle.
Here are 10 supplements to gain weight and gain muscle, which should be combined with your diet and exercise, and how you can use them to achieve your goals.
Whey protein is a fast-acting and easy-to-digest protein, rich in essential amino acids, making it one of the highest quality proteins in the world[*].
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In addition to being a useful supplement to meet daily protein needs, scientific research shows that whey protein also has several unique benefits for active people.
Like any protein, whey protein works slowly to help maintain a healthy daily intake.
When you consume at least 25-30% of your daily calories from high-quality protein, your body burns more fat, builds more muscle, and recovers faster from exercise[*].
According to a 2019 study, consuming 40 grams of whey protein during resistance training increased muscle mass, although the group that received whey protein consumed less protein per day than the placebo group[*].
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A separate double-blind trial in which recreational bodybuilders received 0.68 grams per kilogram of body weight of whey protein or another type of protein daily for 10 weeks (in addition to normal protein intake)
Whey can also increase feelings of fullness more than other carbohydrates or proteins, so it can help reduce weight loss by reducing hunger[*].
Whether you want to gain muscle, lose fat, or both, you should start by making sure you get enough protein every day.
If you have an active body, use protein and protein sources by consuming 25-30% or more of your daily calories from protein every day, or at least 1 gram of protein per kilogram of body weight.
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Whey protein before or after exercise is very effective in supporting muscle building and recovery[*][*]. Contrary to the myth about low protein intake, shakes weighing 40 grams or more are best consumed during exercise.
Another evidence-backed way to use whey protein to build muscle is to consume at least 20-30 grams of protein (from whey or high-quality foods) every 3 hours throughout the day to meet your muscle protein requirements [ *].
Lastly, if you have trouble overeating, you can also drink a milk shake made with one cup of protein 15-30 minutes before your regular meal to curb your appetite and lose weight without feeling hungry all the time[*].
And as one of the most studied supplements, it is also supported by overwhelming scientific evidence regarding its safety and effectiveness.
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By increasing the regenerative capacity of your muscles, creatine helps you exercise more efficiently, resulting in more muscle mass while you do the necessary work[*][*].
In some studies, this translates to 2-4 pounds of muscle mass after 4-12 weeks of training with creatine supplements[*].
And creatine has an excellent safety record, with no side effects in hundreds of studies in people ranging from children to the elderly[*].
You can take creatine on an empty stomach, mix it with a protein shake, or take it with a meal containing food.
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At some level, we recommend that most people take 5 grams of creatine per day, and then consider adjusting the dose based on results.
If you want fast creatine results, you can increase it by taking 20-30 grams for 5-7 days, then use smaller doses to maintain your creatine levels indefinitely.
However compared to milk protein, casein has a different structure that slows the rate of absorption and causes a “release time” (6-7 hours or more for casein absorption versus 1.5 hours for milk)[*].
Digestive differences mean casein is suited for other purposes, such as preventing the breakdown of muscle protein between meals, or building muscle and rocking the bed.
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Research shows that casein protein is more effective when used as a long-term protein to increase protein synthesis (muscle building), rather than a short-term protein (for example, for post-workout recovery) [* ].
Casein’s slow absorption also makes it a popular protein method for sleep, but research results on this method are mixed[*]. This is only beneficial if you lift weights at night, as casein can help increase muscle protein synthesis by 22%[*].
Some evidence also suggests that casein is more effective than milk in suppressing appetite and reducing food intake when taken before meals, although other research suggests otherwise [*] [*].
You can compare the results before eating and see which suits you best, or combine equal amounts of milk and casein to reduce appetite.
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Casein also seems to work better at reducing appetite than whey protein, so it’s a good choice if you haven’t eaten in a while[*].
For most people, 40 grams of casein at a time is a good starting dose. When mixing with whey protein, aim to include 20-30 grams of each type of protein in your shake or smoothie.
The scientific evidence for casein before bed is mixed, but if you want to build as much muscle as possible, it may help.
MCT oil’s effects in increasing ketone bodies and supporting fat metabolism make it a great supplement for people following a ketogenic diet.
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According to research in 2015, MCT oil is more effective in reducing body weight, waist circumference, total body fat, subcutaneous fat, and visceral (belly) fat than other fatty foods[*].
Even if your goal isn’t to lose fat, some evidence suggests that MCTs can increase fat burning when you use them to fix or increase calories (for example, as part of a clean diet for weight loss)[*].
In research, MCT oil as low as 1.7-10 grams per day has been shown to be effective for burning fat and losing weight[*].
In other words, the initial dose of MCT can be between half a teaspoon and one tablespoon per day.
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Some people experience diarrhea when consuming MCT oil or on an empty stomach. If so, you can reduce the dose temporarily or take it with food.
Most studies did not measure MCT duration, but one paper reported that the appetite-reducing effect was greatest one hour after a dose of MCT oil[*]. So, if you want to use MCTs to slow down your eating pattern, try taking them about an hour before eating.
One study found that women who consumed 12% of their daily calories from MCT oil (equivalent to 26-27 grams of MCT per day in a 2,000 calorie serving) experienced no health problems, but fared much better. blood sugar, total cholesterol, and blood pressure after 16 weeks[*].
Leucine, isoleucine, and valine are branched-chain amino acids (abbreviated BCAAs), named for their branching cells.
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BCAAs are useful and versatile nutrients that can slow the breakdown of muscle protein and in some cases increase muscle building.
BCAAs are considered essential amino acids because your body cannot produce them on its own, and athletes and fitness enthusiasts are rich in both BCAAs and protein[*].
In other words, getting enough BCAAs in your diet is essential if you’re active or want to build lean muscle.
However, some evidence suggests that people who consume foods high in protein (such as milk, meat and other animal proteins) are already getting BCAAs and may not benefit from supplementation[*].
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Another use for BCAAs is when you are traveling or can’t get high-quality protein, where BCAAs can negate some of the effects of protein deficiency.
The most common BCAA dose used in research is 10-20 grams per day, which is a healthy dose for most people.
You can take BCAAs on an empty stomach while exercising or without other food, but the following ways can increase the effectiveness of BCAAs:
Selenium, zinc, and magnesium are important minerals that can help support hormone health, fat loss, and muscle gain.
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Even a small deficiency of this mineral can have a significant impact on your hormone levels, but supplementation can correct the problem.
A randomized clinical trial in 2020 found that after three months of following the diet, overweight or obese people who received 240 micrograms of L-selenomethionine (a type of selenium supplement) per day lost more fat and gained more lean muscle compared to those who No. take selenium[*].
The researchers who conducted the tests decided to increase the weight
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