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The Best Supplements For Building Mass

If you talk to any weight lifter, they will tell you that a supplement will help you maximize your weight lifting efforts. These supplements help restore lost nutrients and build lean muscle after a workout. Although each supplement has slight nuances, the five best supplements are listed below.


Creatine has been used for a number of years by bodybuilders. Creatine occurs naturally in the muscle cells of the body. Creatine promotes cellular energy production and modulation. Creatine supplements promote lean body mass, increased glycogen storage, faster post-workout recovery times, increased muscle cell volume and improved muscle performance. For best results, include 5 grams of creatine in your pre-workout meal and 5 grams in your post-workout shake.

Whey Protein

If you go to a gym, you will probably see athletes drinking whey protein shakes. These shakes provide the body with protein to help improve muscle growth. There are many benefits to whey protein supplements, including improved muscle repair and appetite suppression, and improved metabolism. It is great for those who suffer from lactose intolerances because it is very easy to digest. Whey protein is rapidly absorbed and provides the body with the amino acids it needs to build muscle mass. You can use it for for pre and post workouts. If you will be enjoying a protein shake before or after your workout, consume between 20 and 30 grams per shake.


A glutamine supplement helps slow down muscle breakdown during strength training exercises. This means that users will experience elevated endurance and strength thresholds in the gym. Many find that they will be able to lift heavier weights to help produce greater muscle mass in a shorter period of time. Glutamine supplements help burn fat without muscle loss, increase immunity and help the body rapidly recover from a workout routine. Finally, glutamine has been shown to increase growth hormone in the body. For best results, take 5 grams of glutamine in the morning, 5 grams of glutamine after your workout and 5 grams of glutamine right before bed.


Beta-Alanine is an amino acid found in poultry. This supplement raises carnosine levels in the muscles. When you workout, your body accumulates hydrogen which lowers the pH level in the body. When this occurs, lactic acid forms, which causes fatigue and decreased muscle performance. Taking a beta-alanine supplement increases carnosine levels which decrease the acidity in the body during workouts. If you are looking to elevate your endurance and delay your fatigue, take 2 to 6 grams of the supplement daily. To help reduce skin tingling, take multiple small doses throughout the day.

Branched-Chain Amino Acids

This supplement helps to improve your overall workout results. Branched-chain amino acids, abbreviated as BCAA, stimulates protein synthesis and regulates metabolism. BCAAs work as an energy source during your fitness routine. It also helps to reduce pain caused by muscle fatigue. The recommended dosage of this supplement is 3-5 grams in the morning, followed by 3-5 grams before you workout and following your workout.

These are just a few supplements you can use to build muscle mass quickly. For best results, ensure you are eating a healthy diet and supplement using one or more of these important supplements.

Jeff Elrod loves everything about family, sports and health and has developed a website to help families focus on staying active together. To learn more, visit

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