The best supplements to increase muscle mass


The supplement market is filled with “hundreds” of supplements to the diet, including supplements. Which of them are the best? If you want to learn everything about basic supplementation, appropriate doses and time of consumption – I invite you to read the article.

Supplementation is an inseparable element of every person who wants to build a perfect body. Regardless of whether you are a beginner or a very advanced person – additional energy sources, diet supplements, and even substances that stimulate the improvement of the body’s functionality, they will help you a lot. Strong training, a balanced diet and adequate regeneration are sometimes not enough. Then it is certain that it is time to start applying the appropriate sulpation.

But what to use, when and in what doses? All of these questions will be answered in this article. I wrote down all the supplements to the diet, which in my opinion will significantly contribute to improving the quality of training, speed up regeneration and maximize the effects of exercise.


Creatine supplement

Description of the supplement Creatine is the most commonly used dietary supplement in the world (apart from additives to the diet, such as whey protein). The fact of its use is confirmed by a few studies that clearly indicate that it is the strongest legal anabolic agent available to all athletes. Its principle of operation is based on increasing the amount of ATP energy in the muscles. More energy translates into the use of higher weights, which in turn causes increases in muscle mass. There are no major contraindications to the use of this supplement.

Recommended time of consumption The best time for consumption according to supplementation concerns is the use of this supplement around – training. This means that you should eat the first portion about 30 minutes before training, and the second immediately after training. This supplement can be combined with other supplements, which may give you even better results.

The dose of about 5 grams per serving, the greater amount is unnecessary


BCAA branched-chain amino acids

The description of the BCAA supplement consists of three major amino acids, namely leucine, isoleucine and valine. Each of them is useful looking from the perspective of strength sports. In a nutshell – branched amino acids are a fuel for muscles that are used during intense workouts. Applying them around – training your muscles against their loss after a hard workout. However, taking them at other times of the day counteracts the disadvantageous hormone cortisol and supports the synthesis of proteins.

The recommended time of ingestion The amount of BCAA consumed during the day can be large. It does not adversely affect the digestive system. The principle is simple – regular use of BCAA will “protect” the muscles, while providing them with the necessary nutrients. It is recommended to eat immediately after waking up (inhibits the catabolic period), and on training days, additionally before and after training.

Dose Each serving should be between 5 and 10 grams


Glutamine supplement

Description of the supplement Glutamine belongs to this group of supplements, the effects of which are not visible “from day to day”. However, every professional who constantly supplements with this amino acid knows that it is essential. Indirectly affects the acceleration of muscle regeneration by increasing the amount of glycogen stored in the muscles. This effect will cause more energy during training. In addition, it promotes the production of HGH and stimulates the maintenance of basic vital functions.

The recommended time of ingestion. The constant supply of glutamine to the bloodstream will pay off with the same advantages. It is recommended to eat it just after waking up and before going to bed. On training days, before and after the training.

The dose of glutamine is quite large so take the supplement that the supplement ends quickly. It is recommended to use from 8-10 grams in each serving.


Arginine supplement

The description of the Arginine supplement in its pure form is quite a rare supplement, however, its different varieties are used in practically all pre-workout supplements. Arginine, thanks to its very easy conversion to nitric oxide, the main substance “pumping” muscles, is the number 1 among the specifiers improving the quality of training. Thanks to the conversion, it increases blood flow, resulting in dilated blood vessels. The result is the delivery of more essential amino acids and water to the muscles. In addition, by supplying more water to muscle cells, the protein synthesis is increased, which contributes to muscle growth.

Recommended time of consumption It is recommended to eat immediately after waking up to dilate blood vessels. Thanks to this, other supplements will get much faster in the target places. In addition, on training days it is necessary to use before training.

The dosage dose = 3 grams of the product will fully satisfy its deficiencies in the body.


ZMA supplement

The description of the ZMA supplement, as I mentioned in other articles, is not a magic means to increase the amount of testosterone. This is the optimal dose of vitamins and minerals that will improve or stimulate the production of hormone responsible for testosterone production. The main components of ZMA are zinc, magnesium and a small dose of vitamin B6. Zinc is responsible for improving testosterone levels, and thanks to its antioxidant activity, it accelerates regeneration. Magnesium improves muscle work in the body.

The recommended time of consumption of ZMA is recommended to be consumed just before bedtime

Dose According to manufacturer’s packaging – usually it is 1 capsule


Antioxidant supplement (in the form of vitamins)

Description of the supplement Probably the most often overlooked supplement to the diet, because hardly anyone realizes how much it is needed. Strong stress for the body, such as during intense training, is an ideal “environment” for negative hormones, ie cortisol. It has a very adverse effect not only on the muscles but also on the whole body. Therefore, to prevent its action, it is recommended to supplement with vitamins C and E.

Recommended time of consumption It is recommended to eat vitamins after a chosen meal during the day.

Dose In the case of vitamin C, the optimal amount is 500-1000mg, while vitamin E – maximum 400mg at a time.


Supplement whey protein

Description of the Supplement Whey protein – supplement or diet supplement, which is the correct term? Of course, both are the most accurate. Dietary supplement because in a very fast way goes where it is his destiny. Supplementing the diet because it can be a substitute or an additional form of supplementing protein deficiencies in the diet. It is the undisputed number one among supplements used by athletes. Protein is the main building block of muscles, and its deficiencies can accommodate the expected results.

Recommended time of consumption The best time to eat whey protein is, of course, the morning – just after waking up and the time around – training. In order to get out of the catabolic state, you need to provide the necessary dose of amino acids just after waking up, which is located in the mime. in whey protein – hence the morning time is recommended. Of course, it can be any other time of the day to supplement protein deficiencies.

Dose The dose should depend on the individual and on the individual protein requirement. It has been assumed that 1 scoop = 1 serving, and in most cases it is about 20grams of pure protein



The article contains all the necessary information about the basic supplements used in bodybuilding. Of course there are other, less known, and even more complex supplements, however, they are mainly compositions of the above supplements with other, smaller additions.

Remember – each body can react differently to individual dietary supplements. It is not said that by taking all of the dietary supplements given above, you will increase your muscle mass twice. Bodybuilding is a marathon, not a sprint. Patience and determination are the key to success.

Posted on: November 20, 2018

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