Muscle mass - supplements for muscle mass

Increasing muscle mass is a process that requires the right approach, including the right training plan, proper diet and the use of appropriate supplements. In this article, we will discuss in detail how you can effectively increase muscle mass using supplements that support this process. Do you dream of improving your form? Do you want to build your muscles? Read on for useful tips that will speed up your results.

What is building muscle mass?

The basis of the process of increasing muscle mass is strength training, which stimulates muscles to grow by damaging muscle fibers. As a result of this process, the body triggers repair mechanisms that lead to muscle regeneration and growth, which we callmuscle hypertrophy. It is important that training is properly focused on the work of different muscle groups, including exercises such as squats, deadlifts, bench presses and rowing. Training must be progressive, which means regularly increasing the load, number of repetitions or volume so that the muscles do not stop responding to training stimuli.

Diet for building muscle mass

The process of building muscle mass requires a calorie surplus, i.e. consuming more calories than the body needs to maintain weight. However, it is not just about providing more calories - it is important that the diet is balanced and rich in macronutrients: proteins, carbohydrates and fats.

Protein is the basic building block of muscles. The diet of people building muscle mass should contain more of it than in the case of physically inactive people. It is recommended that the daily protein intake is between 1.6 and 2.2 g per kilogram of body weight. Excellent sources of protein are meat, fish, eggs, dairy products, WPC whey protein concentrates, and legumes.

Carbohydrates provide the energy necessary for intense workouts. They should constitute about 45-60% of the daily calorie requirement, which allows for adequate energy support of the body. Gainers, which you will read about below, are often helpful here.

Fats are necessary for the production of anabolic hormones such as testosterone, which plays a key role in building muscle mass. Good sources of fats (rich in omega-3 fatty acids) are fish, nuts, olive oil and avocado. How much fat should you eat? About 1 g per 1 kg of body weight per day.

Why is it worth reaching for supplements?

Dietary supplements and supplements can provide significant support in the process of building muscle mass. Properly selected products can accelerate regeneration, support protein synthesis and provide essential nutrients that we are not always able to obtain in adequate amounts from food alone. Proper supplementation also allows for more effective control over the process of building mass and avoiding muscle catabolism, which can slow down our progress.

Basic supplements supporting muscle mass growth

Creatine

Creatine is one of the best-studied and most effective supplements supporting muscle mass growth. Its mechanism of action is to increase the level of phosphocreatine in the muscles, which translates into greater production of ATP (adenosine triphosphate), the main source of energy for the muscles during intense physical exercise.

Regular supplementation with creatine allows for longer and more intense workouts, which in turn translates into faster growth of muscle mass. The most commonly used form of creatine is creatine monohydrate, which is characterized by high effectiveness and good absorption.

EAA amino acids

EAA amino acids, especially leucine, play a key role in activating muscle protein synthesis (MPS). Leucine acts as an anabolic switch that stimulates the mechanisms responsible for repairing damaged muscle fibers and growing new ones. Adequate blood leucine levels after intense strength training are key to maximizing training effects.

Unlike BCAA amino acids, which only include three amino acids (leucine, isoleucine, and valine), EAA supplementation provides a full spectrum of essential amino acids, which provides broader benefits, both in terms of muscle recovery and overall metabolic support for the body.

Beta-alanine

Beta-alanine is another supplement that can significantly contribute to improving training results and accelerating the bthigh muscle mass. Although beta-alanine mainly supports endurance effort, the ability to do a few more repetitions is also a strong stimulus to increase muscle mass - after all, it is the diet that determines whether we build or not.

Mass Supplements

Gainers

Gainers are supplements containing a combination of carbohydrates and proteins, which aim to provide more calories, necessary for building muscle mass. They are especially recommended for people who have difficulty providing the right amount of calories from diet alone. A good quality gainer should contain at least 20-30% protein, as well as carbohydrates with varying degrees of absorption, which will ensure an even supply of energy.

Whey protein (WPC, WPI, WPH)

Whey protein is one of the most popular supplements used by people striving to increase muscle mass. High-quality whey protein absorbs quickly, which makes it ideal for consumption both before and after training. It provides essential amino acids, which are the building blocks of muscles, thus supporting the process of their regeneration and growth.

It is worth paying attention to whey protein isolate, which contains an even greater amount of protein compared to concentrate, while at the same time having a minimal amount of fats and carbohydrates. For people on a lower calorie diet, this will be the perfect solution.

Protein supplements for the night (casein)

Casein is a slow-absorbing milk protein that is ideal for consumption before bed. During sleep, when the body regenerates, the muscles need constant access to amino acids to avoid catabolic processes. Casein can maintain an appropriate level of amino acids in the blood for a long time, which promotes muscle regeneration and building.

Carbo-type carbohydrates

Carbo is a mixture of simple and complex carbohydrates that are quickly absorbed by the body, providing energy shortly after consumption. Carbo products often contain glucose, maltodextrin and dextrose - ingredients that quickly raise blood sugar levels, and thus contribute to the immediate delivery of energy to working muscles.

Carbo products are particularly useful in situations where rapid regeneration is needed after intensive training or when, during long-term exercise, it is necessary to quickly replenish energy resources. Thanks to their rapid absorption, Carbo carbohydrates can effectively prevent energy depletion and support glycogen rebuilding.

Other supplements supporting the process of building mass

ZMA

ZMA is a combination of zinc, magnesium and vitamin B6, which supports muscle regeneration and improves the quality of sleep. Proper regeneration is key in the process of building muscle mass, and a deficiency of magnesium and zinc can lead to a slowdown in this process. Regular use of ZMA helps improve sleep quality and raise the level of anabolic hormones such as testosterone.

Testosterone boosters

Testosterone boosters are dietary supplements that aim to naturally support the production of testosterone – one of the most important anabolic hormones in the male body. Testosterone plays a key role in processes related to the development of muscle mass, strength, endurance and general well-being and libido.

Growth hormone boosters

Growth hormone boosters work by stimulating the body to increase GH production naturally, without the need to administer exogenous hormone. These supplements contain a variety of ingredients that affect the pituitary gland and other mechanisms regulating the secretion of growth hormone.

Growth hormone is a powerful anabolic hormone that supports muscle growth by stimulating protein synthesis and muscle cell regeneration. Increasing GH levels contributes to faster muscle fiber rebuilding after intense workouts, which translates into greater muscle mass and improved strength results.

How to choose the right mass supplements?

Choosing the right supplements depends on the individual needs of the body and training goals. It is crucial to focus on high-quality products that provide optimal amounts of nutrients.

Common mistakes in muscle mass supplementation

Despite the availability of a wealth of information, there are still many myths and misunderstandings related to mass supplementation. One of the most common mistakes is over-reliance on supplements and nutrients,while omitting the basic principles of diet and regeneration. Supplements should be an addition to a balanced nutrition plan, not a substitute for it.

Summary

Building muscle mass is a process that requires consistency, an appropriate training plan, a balanced diet and proper supplementation. Choosing the right nutrients and supplements can significantly support this process, but the key is to choose them properly and use them regularly. Thanks to this, it is possible to achieve maximum effects in a shorter time.

Don't know which products to choose for your goal? Contact us via chat and we will choose the right supplements and nutrition for you.