Supplements to gain muscle mass are very much in demand by those who are regular users of gyms or practitioners of other modalities.
In addition to training and a balanced diet, many look to these products for reinforcement to achieve results more quickly.
Supplements can help in the growth, definition and burning of fat, serving the female and male audience.
In the text below, we have provided information on the main products for gaining lean mass , or hypertrophy. Check out:
- 1 What is the best supplement to gain muscle mass?
- 2 What is the difference between female and male supplements?
- 3 Homemade supplements for hypertrophy: how to gain lean mass?
- 4 How to gain muscle mass faster?
- 5 Foods to gain muscle mass
What is the best supplement to gain muscle mass?
Choosing the best supplement for gaining muscle mass is quite relative. Supplementation alone is not responsible for the increase in lean mass , but it can help.
Therefore, several other factors need to be taken into account when choosing the best supplement for each person, such as:
- How long has the person been exercising;
- The frequency and intensity of training;
- Sleep quality;
Not to mention that each organism can react differently, having its own muscle growth time.
Still, these points are important to know what type of supplement to invest in. In some cases, it is possible to combine their consumption.
But the person best suited to assess which one will be the best, considering all the factors mentioned, is a nutritionist . Talking to this professional, it is possible to find the one that will bring the best results.
Among the most consumed supplements are:
Whey protein is one of the most popular supplements to gain muscle mass among people who like the fitness universe. It is processed whey protein, sold in isolated, concentrated and hydrolyzed versions.
In addition to helping muscle growth and strengthening, whey protein is a supplement capable of offering several benefits to the body.
This is because it provides an improvement in the immune system, helps in the recovery of injuries and reduces catabolism, for example.
Brands and prices *
- 100% Whey Protein Gold Standard Optimum Nutrition – a partir de R$ 139,90;
- Protein Complex Premium – a partir de R$ 76,88;
- 3 Whey Protein Probiotics – from R $ 66.30;
- Pure Whey Health Labs – a partir de R$ 88,70;
- Whey Fort Vitafor – a partir de R$ 89,90.
Creatine is also a supplement that contains amino acids produced by the body. In the body, it is stored in the form of phosphocreatine (or creatine phosphate), present in 95% in muscles and the rest in the brain and other organs.
The supplement is used by those who want muscle growth, as it helps to prevent the reserves of energy from being depleted, in addition to stimulating protein synthesis.
Like other supplements, creatine also interferes with performance during workouts, improving resistance to sets, reducing fatigue and favoring increased muscle strength.
Brands and prices *
- Creafort Creapure Vitafor – starting at $ 45.00;
- Hardcore Integralmedica Creatine – from R $ 29.90;
- Professional Probiotic Pure Monohydrate Creatine – from R $ 33.56;
- Creatine Voxx – from R $ 26.85;
- Creatine Midway USA – from R $ 29.16.
The maltodextrin is an aggregate composed of a type of complex carbohydrate, which is gradually absorbed by the body.
Its degradation is easy and not very fast, which helps to supply the body’s energy needs during and after activities.
For this reason, it is a good option for pre- and post-workout supplements, as it helps to transport glucose, fat and amino acids into cells, acting as a source of energy when the body is most required.
Brands and prices *
- Maltodextrin Health Labs – from R $ 14.96;
- Maltodextrin Atlhetica Nutrition – from R $ 15.10;
- Mass Titanium 17500 Max Titanium – a partir de R$ 34,09.
The ZMA supplement gathers nutrients such as magnesium, vitamin B6 and zinc. Together, they induce chemical reactions in the body that increase hormones that favor muscle growth, helping to improve the results sought in training.
It also helps in muscle growth by providing greater muscle relaxation during the hours of sleep, when most of the tissue recovery occurs after training.
It can also bring benefits such as reducing muscle tension, relieving and preventing cramps, in addition to avoiding catabolism and regulating low testosterone levels.
Intake can be recommended in conjunction with other supplements, such as whey protein.
Brands and prices *
- ZMA Cromo Health Labs – from R $ 47.39;
- ZMA Max Titanium – from R $ 37.00;
- Soma Pro Iridium Labs ZMA Womam – from R $ 70.99;
- ZMA Power Probiótica – from R $ 89.90;
- Sum Pro with ZMA Iridium Labs – from R $ 70.99.
Glutamine is a conditionally essential or semi-essential amino acid. That is, it is synthesized by our body from other amino acids such as isoleucine, valine and glutamic acid.
This synthesis occurs through the absorption of these amino acids by food. But in situations of stress , such as high-intensity training, the supplement consumption may be recommended.
Among the benefits it can offer, the supplement is linked to preventing catabolism, improving muscle recovery, reducing fatigue and strengthening the immune system.
Brands and prices *
- Glutamine Isolates Integralmédica – from R $ 47.00;
- L-G Glutamina Max Titanium – a partir de R$ 48,24;
- Glutamax Vitafor – from R $ 51.52.
BCAA, an acronym that comes from the English term Branched Chain Amino Acids , is a supplement composed of amino acids in branched chains. They are also naturally present in the muscle fibers of our body.
When these amino acids are present, they form proteins . Therefore, they are directly linked to muscle mass gain, as they help in the repair of muscle fibers.
In the supplement, the amino acids present are leucine, valine and isoleucine, which are sources of nitrogen and interfere with the synthesis of other amino acids, such as glutamine.
Together, they correspond to 35% of the essential amino acids for the organism that cannot be produced naturally by the organism. So they need to be purchased through food or supplements.
With the consumption of this supplement, the body is able to have more energy and better performance during training. This helps in muscle growth by preventing post-workout fatigue and catabolism.
Brands and prices *
- Aminofor BCAA – from R $ 39.90;
- BCAA Atlhetica Pro Series – starting at $ 18.66;
- BCAA 2400 Probiótica Millennium – from R $ 92.56;
- BCAA 2400 Max Titanium – from R $ 20.75
- BCAA Pumpmax Midway – a partir de R$ 61,90.
Albumin is a supplement that comes from egg whites, one of the key foods in the diet of those who practice physical exercises, whether for weight loss or for hypertrophy.
When compared to other supplements to gain muscle mass, it is a lower cost product with good results.
Albumin offers a good amount of protein to aid post-workout recovery.
Brands and prices *
- Albumin Health Labs – from R $ 36.95;
- Naturovos Natural Albumin, 500g – from R $ 46.25;
- Albumin Sports Nutrition – from R $ 31.92.
* The average prices quoted were obtained through research in Consulta Remédios , made on 05/24/2019. Values may change.
What is the difference between female and male supplements?
In general, there are not many differences between supplements for men and women. Therefore, these products can be consumed by both. But even so, we see brands that target products with a focus on the female audience.
These usually have a few extra substances, such as elastin and hydrolyzed collagen.
They are labeled as feminine products to attract the public with benefits such as skin firmness and reduced sagging.
In addition to these compounds, it is common for female supplements to contain more vitamins and minerals.
This addition of nutrients does not necessarily make these supplements better or worse than the common ones, but in the case of female whey protein, for example, the protein content is lower.
So, for those who have a greater objective of muscle growth, perhaps the consumption of traditional whey protein is the best option.
Another important point to be noted before betting on an exclusive line for the female audience is to identify the composition on the labels of conventional supplements. Many of them already have added elastin, collagen and other vitamins.
Thus, choosing the product that is said for women or not depends on the nutritional need of each organism.
Therefore, it is important to consider the amount of amino acids, fat content, carbohydrates and proteins when purchasing the supplement .
Does female supplementation gain or lose fat?
it depends. If it is combined with the correct practice of exercises, focused on hypertrophy, and a diet low in calories and lipids, there will be a reduction in body fat.
Especially in the case of the female audience, there is a focus on how to gain muscle mass in the leg and glutes, but at the same time a search for burning abdominal fat.
The supplements mentioned, such as whey and creatine, in general, are more associated with muscle growth. However, incorrect use or without guidance can lead to an increase in fat instead of lean mass.
Homemade supplements for hypertrophy: how to gain lean mass?
For those who do not want to invest in purchased supplements or wish to vary consumption between natural and industrialized ones, there are some recipes and ingredients taken as homemade supplements to gain muscle mass.
They help with both growth and muscle definition.
In these cases, the bet should be on the most protein foods and rich in complex carbohydrates.
It is important to just dose the amount of home supplements with your workouts, as they are also caloric.
Egg (homemade albumin)
Homemade albumin is nothing more than the consumption of the egg, because it is in the egg white that this protein is found. Therefore, this is such an important food in the diet of those who want to gain muscle mass.
However, when compared to the supplement, the albumin present in the egg is of lower concentration per gram. But there is the advantage of consuming all the other nutrients in the food that are also good for your health.
Peanut butter, a very common food in American cuisine, increasingly becomes part of the daily life of Brazilians, especially those who want a healthier life.
It is a food source of energy, which provides satiety, helps in the recovery and growth of muscles.
However, consumption should be done in moderation, as it is also very caloric.
The potato candy is a great source of complex carbohydrate, which helps to enhance the training of those seeking muscle growth. It is also a fundamental food for those who want definition and weight loss, as it provides satiety.
As post or pre-workout, shakes are a good choice for those who want to boost their diet with rich sources of proteins, fibers, vitamins and other nutrients that are good for the body.
Easy to make, shakes allow for a wide range of ingredients. They can also be made with the use of supplements, such as whey protein.
For those who want to start taking, bet on ingredients such as peanuts, flaxseeds, oats, powdered guarana and other sources of energy.
How to gain muscle mass faster?
In addition to the consumption of supplements to gain muscle mass and definition, to have this long-awaited hypertrophy faster, you need to lead a ruled life. So there is no miracle. Sleep, food, stress levels, frequency of training and rest determine this growth.
Check out some tips:
- Maintain a balanced and healthy diet, choosing good sources of proteins and carbohydrates;
- Have a good quality of sleep, because in this period the body helps to recover the injured tissues in training and avoid catabolism;
- Don’t skip meals;
- Choose good fats, such as olive oil, peanuts, avocado, flaxseed, hazelnuts etc;
- Avoid processed and sugar-rich foods;
- Drink a lot of water;
- Train with the frequency recommended by the physical educator;
- Do the exercises correctly.
Foods to gain muscle mass
In addition to supplements, as we said, food is decisive in hypertrophy. In addition to protein, good fats and carbohydrates are essential for this growth to occur.
Check out a list of the main foods:
- Egg white;
- Chicken breast;
- Red meat (lean cuts);
- Sardines and tuna;
- Sweet potato;
- Integral rice;
Training properly, sleeping and eating well are determining factors in muscle growth.
But supplements are a reinforcement to prevent catabolism and fatigue, acting as a source of energy for training.
However, when taken inappropriately and in excess, they can also do harm.
If you train and want to start taking any of the products mentioned in the article, talk to a nutritionist.
Thanks for reading!