Supplements

[AndrewDude]

Any tips on supplementation for someone who wants to gain muscle mass?

 

[deleted1022263]

Creatine monohydrate

 

[Dport]

Here's 3 that work for everyone..

1. Cottage cheese.
2. Peanut butter.
3. Chocolate milk.

 

[deleted1022263]

cinnamon and curcumin

 

[695092]

Creatine, whey and caffeine.

 

[codemuscle]

Creatine is the only proven supplement on white market-- most of the other stuff is scams.

Follow proper loading and maintenance dosage, have some carbs before your lift and you'll notice an increase in muscle power.

I prefer Kre-Alkalyn EFX.

 

[LargeUnit]

Creatine is the only proven supplement on white market-- most of the other stuff is scams.

Follow proper loading and maintenance dosage, have some carbs before your lift and you'll notice an increase in muscle power.

I prefer Kre-Alkalyn EFX.

I would agree— clean up your diet of excessive sugar and start supplementing with a good whey protein. Oh yeah, and when you go to the gym...you gotta get uncomfortable. Good luck

 

[The Impaler]

Creatine works for making you LOOK big but it really helps your muscles retain water weight...it doesn't actually make you 'bigger' in the sense that the muscle is larger and denser. Whey protein is simple enough...but honestly as lame as it sounds, diet is the key. There are plenty of diet guides out there for people putting on muscle mass, but calories of protein is really where it's at. Ever seen what The Rock eats? It's insane. Three whole chickens, piles of pancakes, insane amounts of food, dude probably puts down 5,000 calories a day. When football players in D-1 college programs come in at 18 and they're big the colleges literally make those lineman eat like 10 steaks a day, just to bulk up. Supplements are fine, but they will never replace actual food.

 

[codemuscle]

Creatine works for making you LOOK big but it really helps your muscles retain water weight...it doesn't actually make you 'bigger' in the sense that the muscle is larger and denser.

Agree that supps cannot replace diet but creatine actually does way more than "help your muscles retain water weight".

This 2012 report finds creatine supplementation has positive effects on ATP regeneration, insulin-like growth factor-1 signaling, glucose transporter 4, myostatin inhibition, and glycogen storage (especially when taken with carbs)-- all of which directly impact strength, recovery, and muscle hypertrophy.

Creatine can be found naturally in foods (red meat, poultry, fish, livers, hearts, etc.) but you would need to consume about 2lbs of meat a day to come close to the dose provided by supplementation.

 

[deleted824865]

But doesn't cooking meat breakdown creatine? Also drink plenty of water.

 

[twoton]

Many people swear by GOMAD, Gallon Of Milk A Day. Whole milk, that is. I’ve never tried it because of the expense.

 

[nakedinjun]

Creatine, whey and caffeine.

That's what I use.

 

[1119130]

Any tips on supplementation for someone who wants to gain muscle mass?

I take shakers of whey when I don't eat enough proteins. Otherwose on my workout days I only take BCAA pills to help my muscles recover. Also I take omega3 pulls when I don't eat fish

 

[Plasticroad1]

Creatine is the only proven supplement on white market-- most of the other stuff is scams.

Follow proper loading and maintenance dosage, have some carbs before your lift and you'll notice an increase in muscle power.

I prefer Kre-Alkalyn EFX.

This is what I take. Gaining muscle mass is a combo of eating calories in a surplus along with lifting heavier over a period of time. It'll take time but it'll happen. For supps - just the creatine.