muscle building supplements

3 Muscle Building Supplements You Need to be Taking

The world is saturated with men and women who would love to be able to build lean muscle while slimming down.
Unfortunately, there are many obstacles that can get in the way and put an immediate halt to your fitness goals. Aside from remaining consistent and dedicated to the cause, you’ll also want to make sure you provide your body with a sufficient amount of vitamins, nutrients, and fuel.


If your body doesn’t have enough amino acids or protein, it will not be able to build muscle mass. You’ll be unable to reach the finish line. This is why you’ll want to consider adding a supplement to your daily intake. In this guide, you’ll find an overview of the top three supplements for increasing your lean muscle mass.

Whey Protein

Whey is the byproduct of milk, created during the cheesemaking process.

Whey protein has been linked to milk allergies.  However, the casein proteins or phosphoproteins found in whole milk are the allergens that cause the most concern. Whey contains 5% lactose lactalbumin (whey protein), amino acids, and minerals. The fat content is removed during processing. The end result is globular proteins, which are mostly water-soluble.

Before taking whey protein, you should seek advice from your primary care physician. However, many people that suffer from milk allergies are able to consume whey protein without any side effects. Many professional athletes combine whey protein with a healthy diet and exercise program. Then they can receive the maximum benefits from all three.

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Why Use Whey Protein?

As mentioned above, whey protein is often used in conjunction with a healthy diet and exercise regimen.

This form of protein is capable of boosting athletic performance in more ways than one. Many experts recommend whey protein for combating asthma, obesity, allergies, and high cholesterol.

It is capable of boosting the immune system. When consuming this whey protein supplements on a daily basis, there is no end to the possibilities.

Benefits Of Whey Protein

Whey protein offers an array of benefits for the athlete and average individual while being more popular among athletes. The benefits of whey protein include:

  • Aids in combating respiratory diseases (asthma, emphysema, and COPD)
  • Improves bone density in people suffering from osteoporosis
  • Helps with eczema, psoriasis, and other forms of dermatitis
  • Weight loss
  • Improves athletic performance
  • Reduces LDL (bad cholesterol) levels
  • Boosts immunity
  • Aids in building lean muscle mass and improves muscle function

There have been many studies involving whey protein and various medical conditions. Although some of the studies suggest that whey protein is capable of improving these conditions, there is not enough scientific proof to back it up.

Different Forms Of Whey Protein

There are various forms of whey protein, but most consumers prefer the powder form over the other options.

A large tub of whey protein powder is very affordable, making it more accessible to different finance classes. With so many different brands on the market today, the price has dropped to an all-time low.

  • Whey Protein Concentrate – This is actually the most affordable form of whey. The protein content will vary from one brand to another, with concentrates ranging anywhere from 29-89%. Of course, you should expect to pay a higher price for concentrates that contain a higher content of protein. This is also the more commonly used whey protein among professional athletes.
  • Whey Protein Isolate – This form of whey protein contains around 90% protein. Its high content rating is probably linked to the removal of lipids and lactose during processing. Many athletes prefer whey protein isolate because it contains a lower volume of lipids and sugar. However, the taste can be very displeasing.
  • Whey Protein Hydrolysate – This form of whey protein is known to many as “predigested protein”. This basically means that the body hydrolyses the proteins before actually absorbing them. This way you receive the maximum benefits. Whey protein concentrate and isolate requires more digestion, decreasing the amount of insulin produced.


There are numerous supplements that can be incredibly beneficial for gaining lean muscle mass rapidly.

Creatine is undoubtedly one of the most notable. This specific supplement has been around the fitness scene for an extensive period of time. It has managed to withstand the test of time because it is effective, reliable, and safe!

As someone who wishes to increase their muscle mass, you’ll have several options. You can opt for a pure creatine or you can purchase a pre-workout powder or muscle gainer, which contains this chemical. This chemical will be explored in greater depth below.

What Is Creatine?

Although a lot of people are familiar with the phrase, most do not realize that creatine is actually produced within the body naturally.

In fact, this nitrogenous acid is responsible for supplying the body’s cells with energy. Primarily, it powers the muscles.

Creatine was initially discovered by Michael Eugene Chevreul in 1832. Although the origin is unknown, athletes, bodybuilders, and even sprinters have been utilizing creatine for an extensive period of time to improve their ability to gain muscle mass. Why is this the case? What makes creatine so efficient for this specific purpose?

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Why Use Creatine?

Although there are many products that claim to boost strength and speed up muscle gain, most of these claims are unfounded.

Creatine is one of the few supplements that has proven time and again to be effective and to be able to live up to its hype. Creatine is available in an assortment of different forms. It is widely approved by the scientific community, as well as athletes, who utilize it daily.

One of the most notable reasons for using creatine is the fact that it is so effective. Research studies have proven it time and again. The benefits provided are also notable.

Benefits Of Creatine

At the end of the day, athletes love this supplement, due to the benefits it can provide them.

These benefits are exactly what an athlete needs to enhance their performance to a whole new level. Below, you’ll find a list of these benefits for your convenience.

  • Enhances the user’s muscle strength and muscle size
  • Promotes quicker recovery
  • Can stimulate and improve brain functionality
  • Enhances the user’s cardio and sprinting performance

Using creatine will empower the athlete to enhance their performance while allowing them to gain muscle more rapidly. Although the supplement isn’t a miracle cure, it can provide you with more sizeable and rapid results. Therefore, you should not rely on the product alone. Correlate its use with an effective workout regimen and a solid diet to achieve the goals that you desire.

Different Forms

Although there is a small amount of controversy regarding the consumption of creatine, most athletes insist the pros outweigh the cons.

However, it is essential to remember that some forms are more effective and safer than others. This supplement is available in various forms and not all of them are equal.

This can make the selection process difficult. Nonetheless, it is absolutely pertinent to make sure you make the right choice. If you do not, you will not be able to achieve your goals and you may be putting yourself in harm’s way. When scouring through the market, you’ll find that the supplement is available in the following forms:

  • Creatine citrate
  • Creatine monohydrate
  • Creatine ethyl ester

When it comes down to it, creatine monohydrate is widely considered to be the best form. The citrate variety is more water soluble. The ethyl ester version is supposed to transform the chemical back into a usable form within the body. Regardless, you’ll be perfectly fine with the monohydrate.


There are many different types of amino acids that originate within the body.

BCAA, or branched-chain amino acid, is a specific group of amino acids. They are known to impact the body’s performance and muscle growth. Despite only containing three amino acids, BCAA is incredibly important for those that want to gain lean muscle rapidly.

These specific amino acids have an abundance of benefits. These benefits are perfectly aligned with athletic performance, recovery, and muscle fatigue.

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What are BCAA’s?

First and foremost, you’ll want to familiarize yourself with the fundamentals of BCAA’s.

As mentioned above, BCAA stands for branched chain amino acids. This specific terminology is used to describe three types of amino acids. They include valine, leucine, and isoleucine.

These three BCAAs account for 1/3 of the essential amino acids that humans need. They equate to 35% of the amino acids found within muscle proteins. As someone who wishes to gain muscle, improve their performance, or enhance their endurance, BCAAs can prove to be very beneficial.

Why Use BCAAs?

Many people will remain skeptical to fairly new supplements.

This is entirely reasonable. However, there is truly an abundance of reasons to begin consuming BCAAs.

First and foremost, these amino acids deliver everything your body needs to be able to build and maintain muscle. If you have a deficiency of BCAAs, your immunity will decrease and you’ll be much more likely to suffer from an illness. Although there are other ways to acquire these essential amino acids, consuming them through supplementation is undeniably the most beneficial and convenient method of all.

The Benefits Of BCAAs

Branched-chain amino acid supplements are fairly new to the fitness scene, but they’ve gained popularity very rapidly.

This is no coincidence. The benefits provided by these chemicals are precisely what athletes and bodybuilders will want!

The supplements can be advantageous for those looking to gain mass and maintain muscle, despite sticking with a low-calorie diet. Dieting is great if you don’t mind looking like a stick figure. BCAAs can help you avoid such an appearance. Below, you’ll find a list of benefits associated with BCAAs.

  • Can help to improve muscle protein synthesis
  • May speed up fat burning and fat loss
  • Can stabilize hormone balance during tough workouts
  • Believed to help improve strength development
  • Improved endurance, while decreasing fatigue
  • Speeds up recovery and decreases soreness
  • Prevents muscle loss

When it comes down to it, BCAAs can be enormously beneficial for anyone who wants to lose weight and bulk up on muscle. These supplements will give you the ability to lift heavier weights, pump for longer, and recover more quickly. And, the supplements will make sure you maintain the muscle mass that you’ve worked so hard to acquire. Of course, it is pertinent to find the right BCAA supplement for your individualistic needs.

Different Forms

The amount of BCAAs you need to take depends on your body weight.

It is possible to take BCAAs before your workout, as well as during the duration of the day. Before a workout, 3 grams should be consumed by those weighing 150 pounds or less. For those weighing 151 pounds or more, 5 grams should be taken.

Those that want to invest in a good BCAA supplement will have several options to choose from. It is possible to find BCAA pills and powders. Both will prove to be effective, but only one will be right for your own individualistic needs and desires. It is also possible to find BCAA supplements which contain an array of other chemicals, such as those mentioned above. When attempting to find a reliable supplement, make sure you look carefully at the label. It will provide you with a breakdown of the content of the three BCAAs, which include leucine, valine, and isoleucine. Opting for at least 1 gram of each per serving is recommended.


When it comes down to it, there are numerous types of supplements on the market.

Many of them are nothing more than snake oil. However, a few have proven to be effective time and again through research and use.

BCAA, Creatine, and Whey protein are three of the most effective supplements for bodybuilders, athletes, and anyone who wishes to gain a little muscle. In fact, by consuming a combination of the three, you’ll be able to obtain your results more quickly.

About the Author

Bruce KusterBruce Kuster is the primary contributor concerning sports and nutrition to, he is also a good coach and helps many people to increase their performance.