Categories

5 Supplements That Help Hardgainers Gain Muscle Mass

In contrast with all those people who want to lose weight i.e. fat there are people out there who want to gain weight i.e. muscle mass but no matter how hard they try, it never really works. Fortunately there are all those supplement manufacturers that throw out promises like “…is 300% more effective than steroids” or “Gain 20 pounds of muscle in 8 weeks”. No need to explain that such statements aren’t really true. But besides lots of useless supplements there are actually a few which can help you build muscle mass if used properly.

Of course supplements won’t transform you into Schwarzenegger or make you gain 10 lbs in 4 weeks or so but they can make a difference of 10% if your training, nutrition and recovery are already suited to your needs. So don’t bother buying 25 different supplements if your workout routine or diet is crap.

Supplements for Muscle Growth

Now it’s time to “reveal” 5 supplements I highly recommend for hardgainers because they simply work and are worth investing in. Actually the following supplements aren’t just recommendations for hardgainers but for every bodybuilder who wants to gain muscle mass. Keep in mind that the most anabolic supplements are still a proper diet, intense weight training and adequate recovery. Supplements can never replace these 3 fundamentals.

1. Protein Powder

Not really a surprise, right? But fact is protein powder is definitely worth buying because when working out at an intense level you need to increase your protein intake for optimal results and protein powder relieves this process. Another benefit of protein powder is that it usually tastes great and it’s more practical if you’re on the run than cooking some chicken or so. 3 protein shakes a day should do the job although 2 are enough in most cases. Don’t even think about replacing solid meals with protein shakes and get as much protein through whole foods as possible. Vary your protein sources and don’t keep eating the same for weeks.

2. Creatine

Lots of people think if they take creatine they’re going to build muscles. Well, if you thought something like that then you’re totally wrong. What creatine will do for you is helping you to work out harder and more intense in the gym. While lifting weights your muscles experience intense contractions and to contract, your muscles use an energy compound called creatine phosphate and once it’s empty you’re not able to lift your weight anymore, no matter how hard you try.

Creatine helps you working out more intense by replenishing your creatine phosphate stores so you’ll be able to get better results from your training. You’ll also get stronger as well which is important for muscle growth. People who eat lots of red meat have higher creatine phosphate stores because red meat contains more than chicken or turkey.

3. Glutamine

Glutamine is a non-essential amino acid with lots of benefits and to explain them all I’d have to write another article, so I keep it short and simple. When working out in the gym or doing any other activity, you’re putting stress on your body and when it gets too much you’re going to slow down in progress because you don’t allow your body to fully recover. Glutamine helps you to get along with the stress your experience all day. Especially weight lifting and other intense activities increase glutamine needs so you might have trouble getting in the required amounts of glutamine through your diet.

Now what if you supplement glutamine in addition to your diet? Won’t you be able to recover faster from workouts and other stress? Of course you will, that’s why glutamine is supplemented by millions of athletes all year long. You can train with a greater intensity because your muscles recover faster from your workouts so glutamine is a smart supplement to use.

4. Maltodextrin

Maltodextrin is similar to dextrose because it’s likely used after workouts with glutamine, creatine and whey protein to induce muscle recovery. Other than dextrose Maltodextrin is actually a complex carbohydrate which means there isn’t such a big drop of insulin like with dextrose. Due to its high glycemic index it triggers great insulin release so the nutrients are properly stored in the recovering muscle cells. But besides that maltodextrin is a good way to add up your calorie intake, best used after working out and for hardgainers also in the morning. 50 grams of Maltodextrin contain 200 kcal so you could add 50g to your breakfast and 75 grams to your post-workout-nutrition.

5. Some Kind of Greens Product

As a hardgainer you need to focus on foods high in calories like pasta, bread, rice etc. and unfortunately vegetables are the complete opposite. Even though I recommend at least 4 servings of fruits and vegetables a day, a skinny hardgainer might already have a problem eating enough calorie dense foods to meet his caloric needs. Adding fruits and vegetables might be useful but if you can’t eat it all it’s just wasted food. Therefore it’s important to take some kind of greens product to provide your body with necessary vitamins.

Fruits and especially vegetables are a great way to fill your stomach and of course the best way to get your vitamins and minerals in but they contain nearly no calories. Quick example: 100 grams of broccoli have 25 kcal while 100 grams of pasta have around 330 kcal.

Now that you know the most helpful supplements for hardgainers get your diet and training together, use the above supplements and focus on gaining some mass preferable muscle mass. Remember that you have to create a caloric surplus to gain weight e.g. muscles.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Archives