Best supplements to take to aid muscle growth

jackhansford579
jackhansford579 Posts: 8 Member
edited December 3 in Fitness and Exercise
I'm going to be new to bulking after being on a very long period of dieting. When I start I was considering adding creatine, whey protein, BCAA's and beta-alanine to my diet but any and all suggestions are welcome.

Replies

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Creatine and protein are musts, but if you're trying to gain, then FOOD is your best option.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • tillerstouch
    tillerstouch Posts: 608 Member
    Two comments above seem to cover it...

    Personally i go with the protien and creatine.

    Id say skip the BCAAs. And i have no experience with beta-alanine.
  • mjudd1990
    mjudd1990 Posts: 219 Member
    Food. Lots of food.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    protein, bcaa and creatine , steak and eggs
  • jessef593
    jessef593 Posts: 2,272 Member
    Beta alanine has been shown to only buffer fatigue in the 120-240 second range, ultimately making it not viable for the average body builder since no real set would go for longer than a minute. Whey, creatine, multivitamin, and eating at a surplus are the only things you need to gain muscle. Creatine won't even help you build it, it purely gives you the extra edge in order to stimulate more fibres for growth.
  • Hornsby
    Hornsby Posts: 10,322 Member
    ninerbuff wrote: »
    Creatine and protein are musts, but if you're trying to gain, then FOOD is your best option.

    This right here^^^
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    ninerbuff wrote: »
    Creatine and protein are musts, but if you're trying to gain, then FOOD is your best option.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Don't forget iron

    Lots of iron attached to a bar. Sounds obvious but it seems like so many people are concerned more about getting the right supplement stack when hard work and a decent diet are responsible for 95%+ of the results
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Supplements are a very small piece of the puzzle. If you don't have your diet and training 100% in check, supplements aren't going to make any significant difference. If you DO have your diet and training 100% in check, that's going to make a much bigger difference than any supplement ever would.
  • Hornsby
    Hornsby Posts: 10,322 Member
    Packerjohn wrote: »
    ninerbuff wrote: »
    Creatine and protein are musts, but if you're trying to gain, then FOOD is your best option.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Don't forget iron

    Lots of iron attached to a bar. Sounds obvious but it seems like so many people are concerned more about getting the right supplement stack when hard work and a decent diet are responsible for 95%+ of the results

    Yup, it really as simple as calorie balance for your goals and training "correctly".
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Packerjohn wrote: »
    ninerbuff wrote: »
    Creatine and protein are musts, but if you're trying to gain, then FOOD is your best option.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Don't forget iron

    Lots of iron attached to a bar. Sounds obvious but it seems like so many people are concerned more about getting the right supplement stack when hard work and a decent diet are responsible for 95%+ of the results
    Yep yep. To get mass, you have to move mass (weights).

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • coachsaralee
    coachsaralee Posts: 29 Member
    Read Nutrient Timing by Dr. John Ivy... great book really details how to eat for max muscle gains.

    be careful of the dosage on creatine if you decide to do that.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Read Nutrient Timing by Dr. John Ivy... great book really details how to eat for max muscle gains.

    be careful of the dosage on creatine if you decide to do that.

    Nutrient tIming is one of the last things most people, especially someone new to exercise should worry about regarding results.

    Just one step above what color shirt to wear when lifting
  • robs_ready
    robs_ready Posts: 1,488 Member
    Lots and lots of good carbs
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Read Nutrient Timing by Dr. John Ivy... great book really details how to eat for max muscle gains.

    be careful of the dosage on creatine if you decide to do that.
    Trying to major in the minors. Surplus with enough protein is keeping it simple.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • DiIDE
    DiIDE Posts: 120 Member
    You have to be careful with creative as it has the potential to affect your kidneys if there is a problem there. It was suggested to me that I take it but with a family history of kidney problems I was advised by a dietitian not to take it.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Calories, you can't build muscle without the right amount of fuel.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited August 2016
    Read Nutrient Timing by Dr. John Ivy... great book really details how to eat for max muscle gains.

    be careful of the dosage on creatine if you decide to do that.

    Nutrient timing begins to have some small degree of relevance in extremely lean athletes who are at/near their genetic potential. It has nearly zero relevance or importance to the average dieter/trainer.

    The most important supplement the OP can take is a small caloric surplus (250-500 calories) which includes adequate protein intake.
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