Health and Fitness


Without any doubt, one can easily add muscle by taking the right nutrients and adhering to a good exercise progrem. However, to maximize the potential in this, one needs serious training in addition to taking the right supplements on top of a well-balanced diet.  Gaining a healthy amount of muscles helps you perform your best in your daily life and also in exercises. There are many muscle gain supplements out there but these four supplements have been scientifically proven as some of the best muscle gain supplements that can buy and easily maximize your workout and gain the muscles easily.

1 Creatine

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This is one of the essential molecules that your body produces naturally and it plays a very critical role in the provision of energy for tissues and muscles. Taking creatine supplement increases the creatine content in your muscles by about 40% beyond the normal level. This supplement has existed for decades and it has been scientifically proven to be one of the most effective supplements for muscle gain.


  • This supplement acts by increasing your muscle strength
  • Improves the flow of the blood when training
  • Increases the levels of hormones that are involved in the growth and development of muscles
  • Reduces the breakdown of proteins in your muscles

Typically, one should take 5-15 grams of creatine per day for about 3 months, although there are no concrete studies that denote the exact cycle to take it. Extensive research and studies have been done and it has been proven that this is one of the best supplements that one should consider first for muscle gain.

2 Whey protein

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This is yet another effective muscle-gain supplement because it plays a very critical role in protein synthesis. Research crowns it because it is digested and absorbed very fast and also makes your muscles grow rapidly. It is loaded with more leucine than all other common protein sources and increases muscle mass. Whey protein also has peptides that enhance the blood flow to your muscles and it is always recommendable for one to take this supplement during the training period.


  • Increases muscle mass
  • Fast digestion and absorption compared to other proteins
  • Rich in leucine
  • Reduces muscle soreness

One should take about 20 grams of whey  30 minutes before training and about 30 grams after a work out to aid in muscle recovery and restoration thus jump-starting your muscle growth. The best decision is to always to go for a whey supplement powder that is loaded with whey proteins hydrolysates or whey protein isolate for efficient digestion.

3 BCAA-Branch Chain Amino Acids

Best Muscle Gain Supplements
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This is a collection of the three out of the 20 known amino acids and they are known as the BCAAs.  In fact, based on research, it has been proven that 35% of muscle tissue is made of BCAAs and this makes it a very crucial compound in muscle development. These amino acids include includes:  Valine,  leucine, and isoleucine. This collection of amino acids has been scientifically proved as some of the most crucial amino acids in the synthesis of protein and in the regulation of protein metabolism. This collection has been a common bodybuilding supplement because these amino acids play an essential role in the building of quality muscles.


  • This supplement acts by increasing the muscle mass
  • Reducing muscle loss
  • Discouraging muscle soreness and reducing muscle damage during strenuous activities

This supplement is recommended for athletes and bodybuilders and one should take 3-6 grams during exercise.

4 Beta-Alanine

Best Muscle Gain Supplements

Beta-Alanine is one of the recommended supplements for those aspiring to gain muscles because, with a combination of a perfect exercise program, one will experience great gains in terms of muscle development. One study reported that including Beta-Alanine supplement in a six week intensive training program will increase lean body mass by one pound more than the placebo and this makes it one of the best supplements that you should think of buying especially if you aspire to gain more muscles on your work out.

While using ,Beta-Alanin one experiences a better performance due to its ability of increase the intracellular level of carnosine which aids in the breakdown of lactic acid thus reducing fatigue during exercise causing you to last longer in your work out and this make it a extra ordinary supplement you should think of buying and use it in your muscle gain program.


  • Promotes muscle building
  • Reduces fatigue in strenuous activities
  • Improves ones endurance during training
  • Increases endurance during training and increases the performance of creatine

The recommended dosage is 4-6 grams per day and it should be taken in small doses to avoid the skin-tingling sensation as a result of taking high doses.

In summary, to gain muscles ensure that your body has a good supply of protein and calories as well as exercise. One all your exercise and nutrition regimens are in check, then an addition of these supplements in your muscle gain program will bring great results.

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Article by Dennis Mugambi