Which is BEST Supplement to gain Muscle.??

For now, I want to write down 'Best Supplements to gain muscle'. Gain muscle, this topic was concerned a lot by from newbie to true Gymers who want to get the best body: shredded, split, muscle mass as much as possible,... Obviously, that is big picture with many objects inside from little thing to medium and big one. 

So, which one do you need mostly to optimize muscle building.?

How to use that.?

The 5 supplements listed below may help you gain more muscle with appropriate exercise program

Honestly, I write this blog for reviewing and sharing my Gym knowledge with my most objective perspective ✊

Alright, let's begin...

Table of Contents

1. Which supplement.?

1.1 What this.?
1.2 Features
1.3 How to use

1.4 My practical experience 

2. Ineffective supplements

3. Summary

1. Creatine

1.1 What this.?

Creatine is a naturally occuring substance within our muscle cells, and it is one of the main sources of cellular energy.

1.2 Features

Effects to your body:

• Your muscle cells
• Exercise performance
• Promoting muscle gain - muscle strength
• Increasing water capacity in your muscle cells
• Increasing levels of the hormones involved in muscle growth: IGF-1
• Decreasing the breakdown of protein in your muscles

Benefits:

• Producing more energy in muscle cells
• Improving muscular strength and growth
• Decreasing muscle soreness and lower levels of exercise-included inflammation
• Improving blood flow during training
• Perform better during exercise, particularly in high - intensity training

1.3 How to use.?

For better result, we should have 2 phases with using Creatine for gaining muscle

• Phase 1: Loading phase
• Phase 2: Maintain

    Loading phase: 20 grams daily to maximize your muscle stores and reap Creatine's benefits. Normally, increasing muscle Creatine levels 5 - 7 days, amount depends on your weight

Daily does: your weight x 0.3    ||     example: 70kg x 0.3 = 21 grams daily

    Maintain phase: 2 - 10 grams per day

Typically, use Creatine and Whey protein shake for best result.

1.4 My practical experience

I had approximately 1 month experience, exactly 20 days 👀 with 100 grams Creatine which was attached in Bulk Powder Complete Mass 11 lbs. And I felt that actually work well with some positive effects below:

• Improving muscular strength pretty much, I could push pretty high weight which I have ever never pushed before ~105 kg for 3-4 reps with Bench Press
• Performance better in high-intensity training. I usually train in hardcore mode 😃, well surprising, my training day could last more than 60 mins.
• Gaining strength, absolutely, muscle cells will produce more energy.

That all which effects affect on my workout, maybe have some a little change inside my body but actually be tiny 😄.

Summary

Ohh, as you can see, Creatine brings you too many positive effects. If you are looking for a supplements to help you build muscle, consider Creatine in the first option

2. Whey Protein

2.1 What this.?

Firstly, we should talk about the Milk. As you know, Milk is made of two proteins, CASEIN and WHEY.

So, Whey protein can be separated from the Casein in Milk or formed as a by-product cheese making. Whey protein is a complete protein since it contains all 9 essential amino acids and has noticeable feature, Low in lactose content.

2.2 Features

Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes.

Effects to your body:

• Muscle
• Running speed
• Recovery

Benefits:

• Fast digesting and more easily absorbed than other protein sources (Casein, soy protein & whey protein)
• Increasing muscle mass, muscle recovery
• Control appetite and better feeling of fullness while diet
• Containing more Leucine than any other protein sources

Side effects: In moderate doses, Whey protein does not typically cause any adverse event.

• Stomach pains
• cramps
• reducing appetite
• nausea
• headache
• tiredness.?

2.3 How to use.?

Manual calculating: try to gain muscle, 0.5 - 0.9 grams protein/pound || 1.2 - 2.0 grams protein/kg of body weight may be best.

Recommend Dose: 20 - 30 grams of whey protein at a time, after a workout is the best. You can divide it into small parts and use

• right after waking up
• pre-workout
• post-workout like above
• 45-60 mins before going to bed

One more suggestion, You can use some tools to calculate protein supply for your body more accurately, Macro Calculator,...

2.4 My practical experience 

My muscle mass increased a little bit when 2.5 kg Bulk Powder Pure Whey Isolate run out of. That definitely was my first use to the present.

And others, I felt nothing. Absolutely, I will use Whey protein again in long term to get better feeling about this product.

3. Casein Protein Powder

3.1 What this.?

Like Whey, Casein is derived from Milk. Milk contains twos types of protein, Whey and Casein. In fact, Casein is 80% of the milk protein while Whey is only 20%.

3.2 Features

Casein is digested slowly make it ideal as a pre - bedtime snack. Like other animal proteins, Casein is  a complete protein source that provides all the essential Amino acids for your growth and repair.

There are two main forms:

• Micellar Casein: is the most popular form and is digested slowly
• Casein Hydrolysate: is rapidly absorbed.

Effects to your body:

• Muscle
• Recovery

Benefits:

• Casein 'lasts' longer in your system
• Gain more muscle
• Improving metabolic rate
• Increasing greater strength
• Improving your recovery
• Promoting dental health

3.3 How to use.?

Choosing a Casein protein that contains Micellar Casein and takes 20 - 40 grams right before going to sleep. 

Besides, after workouts, add 10 - 20 grams of Casein to your Whey protein. Shaking Whey protein and Casein protein after training might bring greater gains than either protein taken alone.

Also, use 20 - 40 grams Casein between meals, I mean that meal is small meals at 9 - 10 am and 3 - 4 pm.

3.4 My practical experiment

None.

4. Weight Gainers

4.1 What this.?

Weight Gainer is a supplement which supplies not only protein but also more calories to help user gain weight a lot. Typically, they are used by individuals who are skinny or someone actually struggle to gain weight 😃.

4.2 Features

Well, 1 servings contains over 1000 calories and you will think ' wow, this amount of calories is too much,...' and some others think 'these calories come from protein since it actually necessary to build muscle'. However, most of the calories definitely come from Carbs.

Effects:

• Muscle
• Recovery

Benefits: 

• Solving enough calories issue from food
• Providing lots of Calories

4.3 How to use.?

Normally, 1 serving contains over 1000 calories, so daily dose is up to you. I only suggest dividing 1 serving into some small parts to absorb best.

Weight gainer is high-calories supplements, 75-300 grams of Carbs and 20-60 grams protein per serving like Whey protein dose above👆.

4.4 My Practical experience

That Weight gainer actually helps me gain weight a lot in one month, 2 - 3 kg with appropriate diet plan,...work well definitely 😄 but gain a little fat too. I need fat to push my power up. My body fat was usually in range 7 - 9% when body fat went up by 4%, my power up too, amazing haa.

5. Beta-Alanine <BA>

5.1 What this.?

Beta-Analine is an amino acid comes into the body through foods <rich in protein> that reduces Fatigue and may increase exercise performance.

5.2 Features

Why BA enhance performance aspect.? The reason is in intra-muscular levels Carnosine increasing.

Effect: Muscle

5.3 How to use.?

One study showed that taking 2 - 5 grams of beta - analine for 8 weeks gained lean mass when you combined with consistent workout programs. 

Carnosine level will be replenished seem to be better when using Beta - alanine supplements than taking Carnosine itself.

5.4 My practical experience

Nothing 😅

Likely ineffective supplements

So, why I did not list Branched-chain amino acids (BCAAs).? Because all protein sources provided BCAAs. Any time you eat protein, you are most likely already consuming BCAAs.

Although these supplement definitely are popular in gym community, these supplements are unessential for muscle gain if you are consuming enough protein from natural protein source.

The Bottom Line

Supplements are always a good choice to build muscle quickly and boost your performance better.

But you should remember "Supplement is only a supplement" that actually does not change protein from protein-rich foods. Full filling protein with natural food as much as possible, and use whey protein as option.

Do not forget get enough calories and protein as well as exercise, ideally with weight for best result.

Creatine and Protein supplements are likely the most effective way for muscle gains but some other supplements maybe fit for other people.

One more thing,

I will show you more about several supplements that actually boost your workout harder, which can lead you to build big muscle easier in other post.

Well, taking a long time to write one post. Maybe, I need boost my speed up 😀, See you..