ilovebenching
Member
Some of the most popular and well-researched supplements for muscle gain include:
- Creatine Monohydrate:
- How it works: Increases muscle creatine stores, enhancing power output during high-intensity exercise.
- Benefits: Increased strength, power, and muscle mass.
- Dosage: Loading phase: 5-7 grams per day for 5-7 days; Maintenance: 3-5 grams per day.
- Whey Protein:
- How it works: Provides a fast-digesting source of protein to support muscle protein synthesis.
- Benefits: Aids in muscle recovery and growth, especially when consumed after exercise.
- Dosage: 20-40 grams per serving, 1-2 servings per day.
- Branched-Chain Amino Acids (BCAAs):
- How it works: Essential amino acids (leucine, isoleucine, valine) that play a crucial role in muscle protein synthesis.
- Benefits: May reduce muscle soreness and fatigue, and potentially enhance muscle protein synthesis.
- Dosage: 5-10 grams per serving, before or during workouts.
