Top 3 Supplements to Gain Lean Muscle

Handsome muscular bodybuilder posing and keeping arms outstretch

If you ask supplement enthusiasts, they will tell you a large number of supplements that are necessary for muscle growth. The truth, however, is that lean muscle growth only needs the right nutrition and systematic weight training. The supplements do help your muscles growth. However, your prime focus should be taking a healthy diet and following a progressive weight load regimen.

Following is a list of supplements to gain lean muscle that can significantly enhance your efforts in the gym.

  1. Creatine

If you plan to take only one supplement, it is the creatine you should be taking. Creatine is a natural substance present in our bodies that is used to make energy for muscle movement.

This supplement is especially important because it is very difficult to take high quantity from natural food. It is recommended to take 5 grams of creatine every day. It is naturally found in the meat, but if you try to take the recommended dosage from meat, you will need to eat many pounds of meat every day – which is not recommended. Taking creatine in the supplement form is very easy, however. You can take half of the recommended dosage before your workout and the remaining half afterward.

Creatine

  1. Protein

If you are very organized and precise about your diet, you can take all the protein you need from your food. However, it is seldom the case. Most of us need protein supplements to take our daily recommended dosage of protein to gain lean muscle.

protein

  1. Beta-Alanine

Beta-alanine is an amino acid present in proteins. You can obtain adequate levels of beta-alanine from your diet. However, research has shown that increased level of this non-essential amino acid delay the fatigued during weight training, increase training volume, and increase muscles mass. To gain lean muscle it is recommended to take 4 to 6 grams of beta-alanine every day.

Beta-Alanine