Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a popular option. The only question: Which ones to choose?
That’s why we’ve compiled 10 of the best mass builder supplement worth your hard-earned cash. They’re listed in order of priority, from the absolute most critical, can’t-do-without supplements to the optional (yet still highly effective) ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. And hey, if money is no object, then by all means stock up—just be sure you’re using these as directed.
The 10 Best Mass Builder Supplement
1. Creatine Monohydrate Powder with Carb Mass Gainer
Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues.
However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels (4Trusted Source, 5Trusted Source, 6Trusted Source).
This affects your muscle cells and exercise performance, promoting muscle gain. In fact, a large amount of research shows creatine improves muscle strength (7Trusted Source, 8Trusted Source, 9Trusted Source).
This is good news if you’re trying to gain muscle. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time (10Trusted Source).
Creatine can also increase water content in your muscle cells. This may cause your muscle cells to swell slightly and produce signals for muscle growth (11Trusted Source).
Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1 (12Trusted Source).
Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles (13Trusted Source).
Overall, many researchers have studied creatine supplements and exercise, and one thing is clear — creatine can help increase muscle mass (14Trusted Source, 15Trusted Source).
Creatine has also been studied extensively and has an outstanding safety profile (14Trusted Source).
If you are looking for a supplement to help you gain muscle, consider creatine first.
2. Vegan Naked Mass
This product combines pea and rice protein with organic tapioca maltodextrin, so people who follow a plant-based diet can use it.
Nutritional profile: To ensure a complete amino acid profile, the ratio of pea-to-rice protein is 2:1. Per 4-scoop serving, which is 315 g, the supplement contains the following:
- 1,230 calories
- 50 g protein
- 248 g total carbohydrates
- four essential minerals
This product is beneficial for vegans who wish to gain weight and muscle, and it compares well with other mass gainers on the market. It is also free of gluten, soy, and genetically modified organisms (GMO).
In the body, the amino acid beta-alanine is combined with another amino, histidine, to form carnosine. Research shows that when muscles have higher levels of carnosine, they have more strength and endurance. Carnosine appears to increase the muscle fibers’ ability to contract with more force, and to do so longer without fatiguing. Several studies reported increases in muscle strength and power in athletes who took beta-alanine. One recent study found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects who took only creatine.
4. Optimum Nutrition Gold Standard Whey Protein
No supplement says “I’m a lifter” as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.
Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article “The Case for Pre-Workout Protein,” it can be equally effective when taken before training.
Benefits Of Whey Protein Supplementation:
- Fast digesting and more easily absorbed than other protein sources.
- Increased muscle mass, especially when taken post-workout.
- Improved appetite control, and greater feelings of fullness when dieting.
- Contains more leucine than any other protein source.
5. Branched-chain amino acids (BCAAs)
The three branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. The most essential is leucine because it has been known to stimulate muscle growth on its own. Like protein, you get BCAAs through food sources like red meat, dairy, chicken, fish, and eggs. But supplements can help specifically with muscle recovery.
A small 2010 study looked at the effect of BCAA supplementation on squatting in particular. The results showed that the participants who supplemented with BCAAs — 100 milligrams per kilogram of body weight — before a squat exercise session experienced reduced delayed onset muscle soreness and muscle fatigue compared to a placebo group. These results suggest that BCAA supplementation may suppress muscle damage.
When taken in doses of 10 to 20 grams pre-exercise, BCAAs can reduce muscle soreness, says Antonio.
If being taken in the form of a supplement, you should add BCAAs during a workout or immediately after. In terms of health risks, there’s generally very little to be worried about when it comes to BCAA supplementation. Follow the instructions and be sure to take them at the right time.
6. Optimum Nutrition Serious Mass
Want a little more with your mass gainer than just protein and carbs? We’ve found one that has a whole suite of vitamins and minerals included. It has a protein-to-carb ratio of one-to-five.
As perhaps the leading sports supplement company on the market — they sell the most popular whey on Earth, after all — we were keen to see what Optimum Nutrition brought to the table. They’ve got two products (the other is “Pro Mass”) but what drew our eye with Serious Mass was the remarkable amount of added micronutrients.
You’re unlikely to experience nutrient deficiencies with Serious Mass as part of your diet, as one 1,250-calorie serving contains 100 percent of the recommended daily intake of most vitamins and minerals, plus 50 percent of your daily Vitamin D, which is important for testosterone but very easy to miss in the standard American diet. (3)
It does have a one-to-five ratio of protein to carbs, with practically all of the carbohydrates coming from maltodextrin, which some may not love, but this is still an interesting addition to the industry.
7. BSN TRUE-MASS Weight Gainer
.This mass gainer supplement comes from the BSN Store for nutrition and supplements, and has slightly fewer calories per serving if you’re looking for something in the 1,200 range with 50 grams of multi-source protein and 215 grams of carbohydrates as well. The carbs primarily come from rolled oats, so you know you’re not fueling your body with junk, and the mix also contains BCAAs and other essential amino acids to aid in recovery. The ingredients aren’t the cleanest, but users noted that it works fast and the taste is solid. Reviewers noted that those with fast metabolisms will appreciate its calorie boost, and how the texture isn’t as chalky as other supplements.
8. B- Hydroxy B- Methylbutyrate (HMB)
There’s a carousel in the brawn-building world: more strength means more muscle, which means more strength and so on. The Journal of Applied Physiology reports that HMB helped increase an untrained bloke’s bench press by a staggering 300 per cent, compared with those who didn’t use it. We’re not suggesting it’ll turn you green with muscle, but the bump in strength will certainly lend a helping hand.
9. Phosphatidic acid (PA)
Another promising muscle-building supplement is Phosphatidic acid (PA), a natural compound and important signaling lipid found throughout most of your body’s cells. PA plays a critical function in mTOR signaling, which in turn helps to regulate cell growth throughout your entire body.
mTOR plays a central role in muscle protein synthesis (MPS), helping to set off a series of signaling events drawing nutrients and oxygen into muscle tissues in need of repair.
Researchers have found a positive correlation between PA and the activation of mTOR signaling pathways, which are directly involved in MPS. Several double-blind studies have found that supplementing with PA lead to significantly greater increases in lean muscle mass compared to a placebo.
In fact, several studies evaluating high-intensity training protocols that typically lead to net muscle loss found that those who supplemented with phosphatidic acid not only avoided losing muscle, they actually saw some net gains.
10. Mass Extreme
Mass Extreme is a bodybuilding supplement that helps men tone and carves their body fat into steel figure.
Usually, bodybuilding revolves around 3 things: diet, routine and workout.
While routine and workout are physical hurdles, diet is the major supply parameter that actively decides the muscle growth in our body.
Initially, body tones by burning all excess fat and macronutrients, but as you proceed further you need a key hormone in order for the muscles to stack over each and that’s what testosterone is for.
Apart from that, there are a dozen of micronutrients that in fact decides the fate of macronutrients that you acquire from the diet.
So in a nutshell Mass Extreme is a combination of several key micronutrients that will help you achieve a beefy body.
How To Use The Best Mass Builder Supplement?
A single serving of a mass gainer is capable of providing anywhere from 350 calories to 1200+ calories. But you want to use it in the right proportion, and only as much as is required.
In case of most people, the recommended 3 cups of mass gainer supplement mixed with 24 ounces of milk may be a little too high. And so, it’s recommended that you break it down in gaps with smaller amounts. This way you’ll not only be able to digest it properly, but will also be able to get on the habit of taking regular meals, which gymgoers are advised to.
Step By Step Instructions On How To Use Best Mass Builder Supplement
If by any chance you’re already acquainted with supplements, then using a mass builder supplement will not be too much of a hassle for you.
- The very first thing you need to know is that it’s normally recommended to mix the powder with milk and not water. Using water instead of milk will mean you, intaking almost 120 calories less and almost 8 gms of protein less.
- Muscle building is at its peak after 30 minutes of the workout and hence it’d be a good time to take your supplement. Not that consuming it at other times will be harmful or anything, but just that it’ll be good.
- For making the shake, combine the powder and the liquid (water or milk) by mixing the two.
- Try using a shaker or a blender if you see lumps in the drink, as it’s preferable if everything is broken down finely, which would also call for easy and complete digestion.
- The amount of powder will depend on your nutritional targets but generally, 1 – 2 scoops will be good enough.
- This could help you gain anywhere between 2 – 4 pounds in a week, but only if taken diligently with proper workout sessions.
The best way to achieve muscle growth is with a combination of resistance training and an adequate daily protein intake.
Getting carbohydrates and healthy fats on board will also aid recovery and help you to keep training at the required intensity to build muscle.
By including the supplements listed in this article, you can increase the likelihood of building muscle and ensure all the hard work in the gym pays off.