Building muscle mass is one of the most commonly chosen training goals. Many of us want to increase muscle volume, improve strength and enjoy an aesthetic physique.
Everyone strives to achieve their goal in their own way, although some things remain unchanged (the so-called pillars of physique development): a well-chosen diet, proper training, suitable supplements. We will focus on the last element, which serves to improve and speed up results when the other elements are in place.
Top mass-building supplements
The condition for building muscle is maintaining the dominance of anabolic (building) processes over catabolic (degrading) ones. Recovery is also important. Anabolism and recovery are mechanisms that can be stimulated in various ways, so the best option is to act on several levels.
- Creatine is without a doubt the best supplement for building muscle and improving physical performance, such as strength. The choice of a specific form of creatine depends on your needs, training level and goal. You need this supplement because the naturally occurring compound in the body is present in too small an amount to effectively affect anabolic processes. In addition, using it improves energy production, energy metabolism and ATP resynthesis, which is both an energy molecule and an energy carrier. It is therefore the basic fuel for working muscles. It also significantly improves their recovery. Creatine buffers hydronium ions and has an acid-buffering effect. It also serves as a phosphate transporter to the mitochondria. As for functions that directly stimulate anabolic processes, research clearly shows that creatine significantly increases muscle protein synthesis, protects fibers from excessive breakdown (including as an inhibitor of the catabolic myostatin), and strongly stimulates the anabolic hormone IGF-1 (insulin-like growth factor). It ensures proper cell hydration, giving us an optimal growth environment and better conditions for achieving hypertrophy.
- Pre-workouts strongly affect exercise capacity and make it possible to perform harder workouts, increasing their performance and effectiveness. In themselves, they also contribute to building solid muscle mass. They are most often nitric oxide (NO) boosters based on the action of arginine (and/or AAKG) and citrulline, often enriched with suitable forms of creatine, which we mentioned above. Both of the amino acids mentioned lead to increased nitric oxide production, and thus to widening the lumen of blood vessels and the so-called muscle pump. As a result, blood flow together with oxygen and nutrients, including anabolic and recovery-supporting ones, is improved. Better perfused, oxygenated and nourished muscles become larger and stronger. NO boosters affect the secretion of regulatory hormones with anabolic properties, such as GH and insulin. They also improve the recovery of damaged muscle fibers. More advanced formulas are enriched with stimulants that reduce fatigue and increase energy and concentration – e.g. caffeine and taurine. Pre-workouts are a great complement to a creatine cycle, making it more effective.
3. Testosterone boosters, as the name suggests, are mainly used to improve the secretion of the male sex hormone and raise its level within physiological limits.
Testosterone is the best-known, and at the same time a fundamental hormone with strongly anabolic and regenerative properties. Stimulating its production translates into improved libido, increased vitality, and gains in lean muscle mass. All this and much more thanks to the action of individual ingredients. Among the most common in complex high-quality supplements are tribulus terrestris, a veritable source of steroid saponins, fenugreek extract, maca root and
ginseng.
Boosters of this type stimulate the production of luteinizing hormone (LH), which indirectly leads to an increase in anabolic testosterone levels. Moreover, they also limit excessive secretion of catabolic cortisol (the stress hormone), which promotes degradation processes.
The hormone is taken up, among others, by the cells of our muscle tissues, increasing protein synthesis and enabling more efficient building of new muscle fibers and the repair of damaged ones. These supplements are also used to improve exercise-performance parameters. We also owe a lot to the main ingredient of tribulus, namely protodioscin, which is converted into DHEA. In turn, this component is a natural steroid hormone, produced in the adrenal glands from cholesterol, with precursor properties with respect to testosterone.
Apart from its hormonal effect, ginseng has a beneficial effect on immune function, and the immune system is extremely important for the smooth course of physical exercise.
It is worth noting that when considering mass-building supplements and testosterone boosters, it is a good idea to pay attention to whether they contain fenugreek extract from common fenugreek. Studies confirm that in particular one of its active elements – namely trigonelline – affects the maturation of muscle cells and the myogenesis processes important for the extent and speed of muscle recovery.
4. Vitamin D3 had to be on the list if we are considering mass-building supplements. All the more so because a significant percentage of the population (also due to geographical location) shows a deficiency of it or is at the lower end of the range.
Scientists have repeatedly confirmed that D3 deficiencies are correlated with decreases in muscle mass, and in extreme cases even with atrophy-like conditions. Similarly, adequate doses, when we supplement with this ingredient, have a beneficial effect on increasing both strength and mass.
Vitamin D3 has a steroid structure – its action has been seen as similar to testosterone, among other things. After all, its receptors are also located in the testes. What is more, according to studies, this involves binding to the vitamin D receptors of muscle cells. It also indirectly stimulates androgen receptor activity (the so-called AR receptors).
In studies by, among others, Kate Ward, supplementation with vitamin D3 significantly improved the overall muscle picture in atrophic states.
Another important fact is that it affects hormonal balance, and not only testosterone. Using D3 reduces the activity of catabolic myostatin, and also indirectly increases the activity of satellite cells with strongly regenerative action. Personally, I recommend taking it together with vitamin K2 (MK-7).
Mass-building supplements: is there anything else that may be useful?
Well, the absolute basics: proteins serve building purposes, but energy for performing exercise is also important. You work on muscle mass when your diet provides a caloric surplus, appropriately selected at a basic level for your metabolic type, body weight, activity and sex.
From experience, we know that circumstances may arise that make it impossible to stick to a strict nutrition plan.
The basis will therefore be protein supplements that stimulate anabolism and muscle growth, protect muscle fibers against excessive degradation and improve, for example, post-exercise recovery. In addition, of course, they supplement any dietary deficiencies and maintain the protein balance. You already had the chance to read about the types of protein supplements
HERE, and I would add BCAA to that as well.
For additional benefits, if it is hard for you to stick to a set nutrition plan, you can turn your attention to carbohydrate-protein supplements (gainers), which also increase calorie intake. As basics, I would also recommend
Omega-3, vitamins and minerals as foundations that serve every training goal. Grow in good health!
