Best supplements to take to aid muscle growth
jackhansford579
Posts: 8 Member
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.
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Replies
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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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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.0 -
Food. Lots of food.0
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protein, bcaa and creatine , steak and eggs
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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.0
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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
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 results3 -
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.0
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Packerjohn 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
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".0 -
Yep yep. To get mass, you have to move mass (weights).Packerjohn 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
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
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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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.0 -
coachsaralee wrote: »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 lifting2 -
Lots and lots of good carbs0
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Trying to major in the minors. Surplus with enough protein is keeping it simple.coachsaralee wrote: »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.
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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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.0
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Calories, you can't build muscle without the right amount of fuel.0
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coachsaralee wrote: »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.1
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