5 supplements to increase muscle mass

Sports supplements are a good way to complement your diet, as they help with muscle recovery after a training session, fatigue, and increasing muscle mass. However, you need to be careful, as excessive consumption can cause problems such as kidney failure. The main supplements you can use to gain muscle mass and improve your performance are:

1. Creatine

Creatine is an amino acid found in foods such as red meat, fish, and seafood, among others. However, sports supplements contain a higher amount of protein, making them recommended for improving physical activity and gaining muscle mass. In addition, using creatine prevents cramps and injuries during exercise. There are several types of creatine, but the most recommended is creatine monohydrate, as it has the best absorption and provides the best results. .

How to use it: Depending on your individual goals and needs, there are different ways to take it. Daily creatine intake will be around 3–5 grams. Excessive consumption will affect your body.

2. Whey protein – Milk whey protein

Whey protein is a sports protein supplement made from cow’s, sheep’s, or goat’s milk. This supplement helps improve performance during training and increase strength. It also increases muscle production, and finally, muscle recovery is improved. There are several types of whey protein:

• Whey protein isolate: contains at least 90% protein, with lower amounts of carbohydrates, fat, and calories.
• Whey protein concentrate: contains 89% protein and has a higher amount of protein, carbohydrates, and fat.
• Hydrolyzed whey protein: contains at least 90% protein and is low in calories, carbohydrates, and fat. Here, the proteins have already been divided into amino acids, so digestion is much better than with the previous types.

How to use it: Depending on your nutritional needs and daily protein intake, the amount of whey protein will vary. It is recommended to consume 20–30 grams mixed with water.

3. BCAA- Branched-chain amino acids

This is a sports supplement that contains essential amino acids for our body. These amino acids are not produced by our body and are recommended for athletes and those who engage in physical activities regularly, as they help prevent tiredness during training; in other words, fatigue is reduced. The benefits of branched-chain amino acids (BCAA) are as follows: they contribute to the formation and maintenance of muscle mass and reduce muscle damage caused by training.

How to use it: Depending on your individual goals and needs, consumption will vary. It is recommended to take 2 capsules a day, between meals or after training sessions.

4. Glutamine

Unlike BCAA, glutamine is a non-essential amino acid, meaning that the body is able to produce it on its own, so it does not need to be consumed. However, glutamine contains large amounts of amino acids, which means that its use improves performance during intense and prolonged training sessions. Like creatine, it promotes muscle mass gain. It also helps with muscle recovery after an intense training session.

How to use it: Depending on your nutritional needs and regularity of physical activity, consumption will vary. However, daily consumption is 8–15 grams, divided into 2 or 3 servings throughout the day.

5. Casein

Casein is a protein that comes from cow’s, sheep’s, or goat’s milk. It promotes muscle growth, contributing to increased muscle mass. It prevents muscle catabolism.

How to use it: Depending on your health, physical activity, and predetermined goal, consumption will vary. The recommended amount is between 0.8–2.2 grams per kilogram of body weight per day, mixed with water or juice.

Life Pro Nutrition Editorial Team