There are thousands of supplements on the market, ranging from simple protein powders to names that would sound more at home in a science lesson. So, we can see why it might be hard for a beginner or those on a limited budget to get to grips with it. A big goal for a lot of beginners is to build muscle and lose a bit of fat. But what are the best supplements for muscle gain?
This article will help demystify any questions and give you information on the best supplements for muscle gain and fat loss for beginners.
1. Protein powder
The number one choice when it comes to protein supplementation for a lot of people is whey protein. With good reason too — whey is an excellent source of the most important muscle-building amino acids (branched-chain amino acids) leucine, isoleucine, and valine. These are key signals in triggering muscle protein synthesis,1 also known as new muscle growth.
Whey protein has also been shown to have fat-burning power. It has been found that by just adding whey protein into the diet without any other dietary modification, subjects lost fat and built new muscle tissue.2 Whey protein is also satiating whilst remaining low in calories, making it one of the best supplements for muscle gain and fat loss.
Whey comes in a few forms: concentrate is the most widely available and cost-effective, isolate is more refined with a higher protein percentage and lower lactose content, and whey and collagen blends combine whey protein with collagen peptides and vitamin C for those who also want to support joints and connective tissue alongside muscle.
For most beginners focused purely on building muscle and losing fat, concentrate or isolate is the straightforward starting point.
Vegans can easily opt for the likes of:
When to take and dosage
- The most common way to consume protein powder is post-workout — simply mix 1 scoop (usually 20–30g) with water or milk, depending on your preference.
However, protein powder can be used at any time you're looking for a good source of protein, be it breakfast, midday, before bed, or just as a snack.
2. Creatine monohydrate
The most tested and researched supplement on the market is creatine monohydrate, an organic acid that can be found naturally in food such as fish and beef.
Creatine helps those looking to get bigger, stronger, and perform better. It works by acting as an energy source for anaerobic work such as weightlifting, sprinting, and anything requiring rapid bursts of movement. It's also been shown to increase muscle protein synthesis, allowing you to lift for longer and build up your creatine stores.
Creatine helps to "volumise" the muscle, to help trigger protein synthesis, minimise protein breakdown, and increase glycogen synthesis.3
Due to creatine helping you lift more for longer, you'll both increase your training volume and no doubt burn more calories, which makes it another one of the best supplements for muscle gain and fat loss.
When to take and dosage
Creatine Monohydrate Powder can be taken in one of two ways. You can "load" it in order to saturate your muscles quicker by taking 15–20g per day for 5 days followed by 5g per day as a maintenance phase. Or you can build it up slowly by taking a smaller dose daily.
Read up on how best to take creatine here.
3. Omega-3
Probably the most underrated supplement on the market, omega-3 is derived from fish oil. As an essential fatty acid (EFA), it is just that — essential.
Omega-3 can be found in salmon, trout, free-range eggs, and grass-fed beef. Unfortunately, the amounts in these foods tend to be on the lower side. If you don't often eat these foods, supplementing could be for you.
Omega-3s have also been shown to help burn more fat for those in a caloric deficit. This is due to the fact it helps with beta-oxidation (the breakdown of fatty acids to be used as energy). Therefore, by supplementing more omega-3, you have a better chance of increasing your body's ability to use its own fat stores as energy and burning body fat in the process.
When to take and dosage
A solid recommendation is taking 5g of omega-3 daily to get the maximum benefit. Read the label on your supplement as dosages may vary.
4. BCAAs
When used properly, BCAAs are an incredibly powerful supplement to assist your training.
In order to build muscle, it's important for your body's rate of protein synthesis to be higher than the rate of protein breakdown. If it's the other way around, you'll begin to lose muscle mass, and when they are equal, your muscle mass will remain the same.
So, how do BCAAs help this?
BCAAs stimulate protein synthesis as they have previously been broken down into the amino acids required by your body to carry out the reaction. This means that the rate of protein synthesis increases. This is exactly how BCAAs can help maximise muscle recovery.
BCAAs reduce the number of bases that are released which signal protein breakdown. Understanding this makes it easier to understand how BCAAs increase protein synthesis — this results in more muscle being built. Due to this, BCAAs may be a valuable supplement to help you build muscle and lose fat.
Furthermore, they have been shown to reduce muscle soreness, meaning you can push even harder in the days following intense exercise.
When to take and dosage
BCAA powder form can be taken in 5g dosages, anywhere from 1–4 times daily, whenever needed. Consume pre-workout, during training, post-workout, or throughout the day to aid aching muscles.
When using our Essential BCAA tablets, the recommended dosage is two capsules twice a day. This will provide 4g a day of BCAAs with an optimal 2:1:1 ratio of leucine, isoleucine, and valine.
Get the low-down on all things BCAA here.
5. Multivitamins
Some people could say that a multivitamin is a non-essential supplement and each vitamin can be absorbed through a well-balanced diet.
However, for most, it's pretty difficult to squeeze in 7 essential vitamins, in addition to B vitamins, vitamin C, E, A, and D3 — especially those who live a hectic lifestyle.
Including daily vitamins in the diet is more important for those who push their bodies through physical exercise.
When to take and dosage
Take a multivitamin once, maybe twice daily with meals. Check the label as dosages vary.
Here's how to choose the best multivitamin for you...
Take home message
Supplementing the right way, eating well, training regularly, and getting enough rest will definitely put you on the path to great fitness.
Supplements are designed to be an addition to your diet and workout regime, not a replacement for food. So make sure you've got these things in place first before you think about which supplements to add.
If you have any concerns or questions, it's always a good idea to consult your GP about any changes in diet or supplement routines.
READ THESE NEXT:
1.Anthony JC, Anthony TG, Kimball SR and Jefferson LS. Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. J Nutr. 2001 ; 131: 856S?860S.
2.Volek JS, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35. 3) Haussinger D. 1996. Nutritional state and swelling-induced inhibition of liver proteolysis in perfused rat liver. Nutr J 126: 395 4.Haussinger D. 1996. The role of cellular hydration in the regulation of cell function. Biochem J 313: 697-710
