Food supplements for mass gain

If you go to the gym regularly, you probably want to get the most out of your training sessions. One of the positive aspects of bodybuilding is the fact that you gain strength and muscle mass. Being muscular allows you to give your best during sports sessions and in everyday life. To gain muscle mass, it’s important to follow three basic rules: consume enough calories, eat enough protein and follow a suitable bodybuilding programme. Although it’s perfectly possible to follow these guidelines without taking food supplements, it’s important to note that some of them can help you optimise your sessions to achieve your goals more quickly.

What macronutrients are essential for mass gain?

The macronutrients essential for mass gain are proteins, carbohydrates and fats. Proteins are the building blocks of muscle. You should aim to consume around 1.5 to 2 grams of protein per kilogram of body weight every day. Sources of high-quality protein include meat, fish, eggs, milk and dairy products.

Carbohydrates are the body’s main source of energy. You should eat enough carbohydrates to provide your body with the energy it needs for training and recovery. Sources of carbohydrates include fruit, vegetables, whole grains and pulses.

Fats are also important for building muscle mass. Essential fatty acids are needed for optimal cellular function and to maintain healthy testosterone levels. Sources of healthy fats include avocados, nuts, seeds and vegetable oils.

Food supplements and muscle mass gain

The following 6 food supplements can help you gain more muscle as a complement to your training programme and traditional food intake.

Creatine

Naturally produced by the body, creatine supplies energy to muscles and other tissues. If you’re trying to build muscle, you should know that taking creatine as a dietary supplement increases the energy available during your sessions, promoting better endurance and greater muscle mass gain.

Protein powder

It’s essential to consume enough protein to build muscle mass. In fact, it is recommended to ingest around 1 .8g of protein per kilo of body weight. Although it is quite possible to cover your protein intake through diet alone, many people do not manage to eat enough protein during the day. In such cases, protein powder is the ideal solution for covering amino acid requirements.

BCAAs

These are branched-chain amino acids made up of three individual amino acids: leucine,isoleucine and valine. These amino acids are found in animal products such as meat, fish, eggs and dairy products. Indispensable for muscle growth, BCAA-based food supplements are very popular in the world of bodybuilding. Studies show that they can boost mass gain , particularly for people who do not consume enough protein on a daily basis.

Gainers

Gainers are food supplements designed to make it easier to consume calories and protein. Ectomorphs’, who find it difficult to put on weight, are generally the ones who turn to this type of supplement.

Beta-alanine

Beta-alanineis an amino acid that reduces fatigue while improving sports performance and muscle mass gain. In fact, a 2011 study showed that taking 4g of beta-alanine a day for 2 months increased lean body mass in wrestlers and university footballers.

HMB

Beta-hydroxy beta-methylbutyrate (HMB) is a molecule produced when the body processes the amino acid leucine. In fact, HMB can be particularly important in reducing muscle protein breakdown . Although it is naturally produced by the body, taking it in the form of a dietary supplement can boost performance and lean mass gains.

Dietary guidelines for optimal mass gain

Diet plays a crucial role in muscle mass gain. In the rest of this article, we’ll explain how to adapt your diet for successful mass gain.

Why is diet important for building muscle mass?

Gaining muscle mass requires an increase in the amount of calories consumed. Muscles cannot develop without a sufficient supply of proteins and essential nutrients. A proper diet will enable your body to recover more quickly from training and rebuild muscles damaged during exercise.

How do you determine your daily calorie intake?

The first step to successful weight gain is to determine your daily calorie intake. This will depend on your age, sex, weight, height and level of physical activity. To gain mass, you need to consume more calories than you burn each day. You can use online calculators to help you work out your daily calorie intake.

When should you eat for weight gain?

It’s important to eat regularly to maintain a high calorie intake throughout the day. You should try to eat every 3 to 4 hours to maintain a high calorie intake. You should also eat before and after training to provide your body with the energy and nutrients it needs for muscle recovery.

What foods should you choose to build muscle?

Protein-rich foods are essential for building muscle mass. Lean meats, fish, eggs, dairy products and legumes are excellent sources of protein. You should also focus on foods rich in complex carbohydrates, such as whole grains, vegetables, fruit and pulses, which provide sustained energy for training sessions and muscle recovery.

Healthy fats, such as avocados, nuts, seeds and vegetable oils, are also important for maintaining optimal cellular function and healthy testosterone levels, which promote muscle mass gain.

What foods should you avoid to build muscle mass?

Foods high in added sugars and trans fats should be avoided for successful mass gain. Sugary drinks, fried foods and processed foods are rich in empty calories, which do not provide the nutrients needed for muscle growth. They can also damage your overall health by increasing your risk of chronic diseases such as type 2 diabetes, heart disease and obesity.

Conclusion:

Back in 2016, ANSES published a report mentioning potentially serious effects (cardiovascular, psychological) following the use of food supplements used as part of sports training. Use is not recommended for people at risk (cardiovascular, renal, hepatic and psychological), or for pregnant women, children and adolescents. Pregnant women, children and adolescents are all looking to make rapid changes to their bodies, and will not hesitate to consume supplements of dubious origin or with misleading labelling.

So it’s important to be careful when taking food supplements; ask your pharmacist for advice, who will be able to recommend suitable, safe products for your weight gain.

FAQs

Are dietary supplements for weight gain safe to take?

Dietary supplements for weight gain are generally safe to take if used correctly. However, it is important to note that some supplements can cause undesirable side effects.

Are dietary supplements for mass gain necessary to achieve muscle mass goals?

Food supplements are not necessary to achieve muscle mass goals. A balanced diet and training programme can provide sufficient nutrients to help achieve these goals.

What are the different types of dietary supplements for building muscle mass?

The different types of dietary supplements for mass gain include protein powders, amino acids, carbohydrates and vitamins and minerals.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC67100/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
https://pubmed.ncbi.nlm.nih.gov/26403469/
https://iedm.asso.fr/