It doesn’t matter whether you’re male or female – building mass can be a beneficial way to increase your strength and sculpt a better body. The misconception most people have is that building muscle instantly turns you into a hulking bodybuilder – which is simply not true. For most, building mass is a great way to craft a body comprised of lean muscle.
To build muscle, you’ll need a combination of heavy, low frequency compound lifts combined with good nutrition. For some people, this isn’t enough. Fortunately, supplements can help aid your mass gaining efforts. Here’s a brief overview of some of the best for gaining muscle.
Remember – Sports supplements from the likes of MaxiNutrition are tools that aid healthy nutrition and good workouts – not a cheat to avoid good habits.
What is it: Creatine is a supplement that is found naturally in the body and is responsible for producing energy in muscle cells. When taken as a supplement, creatine helps supply extra energy in bouts of short, high intensity exercise.
How it helps: Taken as a supplement, creatine helps provide additional energy to your body during intense exercise. This means it can help you get a few extra reps out of a heavy lift – which in turn means greater muscle gain from hypertrophy. Creatine hydrates your cells – so in addition to supplying energy it also increases your mass via water retention.
How to take: Creatine is best taken in a ‘loading phase’ of 20g a day in four 5g increments for a week, followed by a maintenance phase of 5g per day.
What is it: ZMA stands for Zinc Monomethionine, Magnesium Aspartate and Vitamin B6.
How it helps: All the individual components of ZMA are essential to the biological process of the body. Taken as one supplement, ZMA helps boost natural testosterone production, aids sleep and also aids natural muscle growth.
How to take: In capsule format, most ZMA’s are taken on an empty stomach before bed.
What is it: Protein is an essential macronutrient. Whey protein powder is created from a by-product of cheese manufacture and is generally consumed as a shake.
How it helps: Protein is a vital part of the human biological process. When your muscle cells are depleted, protein is broken down into essential amino acids to help restore them and encourage repair. As a nutrient, protein also has additional calories so it’s a good way to add mass to your frame as well as encourage muscle repair.
How to take: Generally protein powder is scooped and shaken into a protein shake with milk or water.