Top 5 Supplements for Accelerating Muscle Gain

There really is no easy way to build muscle and shed pounds. Quick fixes simply do NOT exist.  It is going to take hard work in the gym and dedication to a dietary routine outside of the gym to produce noticeable changes in your physique. However, the following 5 supplements have been scientifically proven to increase the rate at which you build muscle, which can help fast-track you for success.

More muscle = more calories consumed = less fat = better physique. Now that is the kind of math we like to see!

If you take a quick look at the products we offer in our online store, you will notice hundreds of products that can help boost athletic performance, build lean muscle, and burn fat. These supplements are extremely effective in helping you achieve your goals, but these 5 are a must if you want to get on the express lane towards a fitter and healthier body.

1.       Creatine

Creatine is possibly the most studied supplement for athletic performance. It is a naturally occurring substance in our muscles that we typically get from animal protein sources such as lean beef. Its major benefit for training is increases in cellular energy production. This is ideal for strong bursts of energy required by many athletes and weight lifters. It promotes fast gains of lean muscle mass, and also helps with recovery and performance.

Recommended Dose: Take 5 grams daily pre- or post-workout. Some athletes prefer a loading phase, in which 10 grams are taken daily for a week, and then the maintenance phase consists of 5 gram doses for a prolonged period of time. This maximizes muscle creatine concentrations and maintains them at a high level.

Recommended Product: More Information

Allmax Creatine Monohydrate. Very high-grade, easy to mix, and high overall quality. Canadian brand.

2.       Whey Protein

Whey protein is absolutely necessary for athletes, bodybuilders, and anybody undergoing a physically demanding training regimen. It supplies the body with fast-digesting protein, calcium, magnesium, and other minerals that are essential to recovery and building new muscle tissue. Whey protein supplementation can benefit both muscle building, and fat loss goals. Key benefits include improved muscle repair, easily digested, natural appetite suppressant, provides amino acids to assist in protein synthesis, and improving metabolism.

Recommended Dose: Consume 1 scoop (25-35 grams) both pre- and post-workout. On days when you’re not working out, consume 1 scoop in the morning and you will benefit from the appetite supressing and metabolism boosting effects. Make sure you have adequate sources of protein in whole food sources, such as chicken, in your diet as well.

Recommended Product: More Information

Ultimate Nutrition Prostar 100% Whey. High in protein, low in carbohydrates and fats, and relatively inexpensive.

3.       Glutamine

Glutamine has been proven to slow the breakdown of muscle tissue during intense physical activity, such as resistance training. Slower muscle breakdown means that strength and endurance are maintained throughout your workout, allowing you to train harder for longer. Extending your training sessions at maximum capacity will cause your lean muscle gains to skyrocket. Glutamine also helps your immune system, enhances growth hormone levels, and supplies nitrogen to the muscle. This means that glutamine will make other supplements, such as creatine and whey protein, more effective in producing lean muscle gains.

Recommended Dose: 5 grams upon awakening, 5 grams immediately post-workout, and 5 grams before bed.

Recommended Product: More Information

Fusion Bodybuilding Glutamend. Very pure, no fillers or sugar. Another great Canadian brand.

4.       Branch Chain Amino Acids (BCAA’s)

BCAA’s are another common supplement for athletes to consume to maximize workout results. The three amino acids that compose BCAA’s are leucine, isoleucine, and valine. These compose a huge percentage of skeletal muscle in the body. For those of you who don’t know, skeletal muscle is what we’re trying to increase while training. BCAA’s are essential for recovery, as they replenish the skeletal muscle that is broken down with intense physical activity. They can also help keep muscles fueled to improve endurance exercise.

Recommended Dose: 5 grams upon waking and 5 grams during or immediately post-workout.

Recommended Product: More information

Optimum Nutrition BCAA 5000 Powder. Brand is synonymous with quality products and this is no exception.

5.       Beta Alanine

Beta alanine is a beta amino acid that is naturally occurring, but is not found in high quantities in most foods. It enhances athletic performance because it decreases the acidic effects of lactic acid build up in our muscles during a workout. By blunting lactic acid, beta alanine helps to improve workout performance, increase endurance, and subsequently build lean muscle mass. Studies have suggested that beta alanine supplementation decreases perceptions of fatigue and increases total training volume in football players and other athletes.

Recommended Dose: To ensure the best dose and maximize the benefits of beta alanine supplementation, take 1.5-3 grams pre-workout. If you are an advanced lifter, an additional 1.5-3 grams post-workout may further aid in the recovery process. Beta alanine is common in pre-workout supplements, so pay attention to labels.

Recommended Product: More Information

Controlled Labs White Flood. A very potent and effective pre-workout product that not only is a good source of beta alanine, but also helps to boost energy and stamina to maximize your workouts.

There you have it, the 5 most effective supplements to help you achieve fast muscle gains. It is also extremely important for your diet to be specifically tailored towards your fitness goals. Your body will respond much better to weight training or aerobic training when you follow a proper diet high in protein, moderate in carbohydrates, and low in fats. Other important information on nutrition can be found on the nutrition page of this blog.

Burn Fat and Satisfy Cravings with these 5 Power Foods

These foods should be the staple of any dietary program. Whether you are looking to build muscle or trim fat, include these 5 power foods in your diet and you will fast-track towards your goals. You may see improvements when you exercise without proper nutrition, but if you get both of these forces working together, you’ll be unstoppable.

Of course, variety is important in your diet to avoid relapse and boring food, but these are the foods that you absolutely can’t go wrong with consuming.

1.       Oatmeal

We’ve said it before; oatmeal is the single most important source of starchy, complex carbohydrates for a fat loss program. Check out the nutrition program for any bodybuilder or fitness competitor and it will show a consistent source of oatmeal in their diets. Oatmeal is a complex carb, meaning that it digests slowly, and leads to a smaller spike in blood sugar. A smaller spike in blood sugar means you will avoid crashing later, and will feel energized throughout your day.

We recommend rolled oats that are all natural and have no artificial flavours or sweeteners. Avoid oatmeal you get in packets, and opt for bulk bags of a couple pounds or kilos. Trust us, you’ll go through them fast.

Half a cup (about 40 g) of oats mixed with a cup of water and microwaved for 1.5 minutes in the microwave = a healthy breakfast. Depending on the variety of oats you purchase, the breakdown of this half cup is about 3 grams of fat, 27 grams of carbs and 5 grams of protein. Top with cinnamon and natural applesauce or fresh fruit and you have a DELICIOUS healthy breakfast. To further increase the protein, add a scoop of vanilla protein powder and you’re laughing.

2.       Chicken or Turkey Breast

Two birds, chicken and turkey, are extremely popular among professional athletes for a simple reason; they contain high volumes of high quality protein, with low fat. This is especially true in chicken or turkey breast, which are lower in fat and calories than thighs and wings. Remove the skin and broil, grill, or roast chicken to your heart’s content.

Processed “lunch meat” versions of chicken or turkey breast are loaded with sodium, other preservatives and binding agents and are FAR inferior to whole chicken breasts. Although fine in moderation, try to stick to the real bird, and not meats that are squeezed out of a tube.

How delicious does this look?

3.       Egg and Egg Whites

Eggs are another incredible, and tasty, source of high quality protein. The issue that many people have with whole eggs is that the yolk contains all of the fat, cholesterol, and high calorie content while egg whites contain zero fat, zero cholesterol, and about the same amount of protein. Simply put, you lose the biological value of eggs when you remove the yolks. They contain high amounts of vitamin B12, which is necessary for fat breakdown and muscle contraction. They also contain other vitamins and minerals that are crucial to living healthy. They are also not going to increase your risk of heart attack, as there is growing evidence to dispel the myth that egg yolks cause higher cholesterol.

However, we still recommend that you only eat about 1 whole egg for every 2 egg whites, especially if you’re trying to shed some pounds. This way, you get the best of both. Eat eggs often, any way you want!

4.       Green fibrous vegetables

Contrary to “starchy” carbs, such as oatmeal and brown rice, green vegetables are a solid source of low-density fibrous carbs. Low-density means that the number of calories in each portion of green vegetables (broccoli, green beans, lettuce, asparagus, etc.) is extremely low, making it nearly impossible to eat too much of them. Although you may dial down the amount of starchy carbohydrates in your diet when you are trying to lose weight, green vegetables do not need to be decreased. They are fibrous, making you feel full, and contain a plethora of vitamins that will have very positive effects on your overall health. Eat these as often as you need. Try them steamed instead of boiled to preserve a lot of the vitamins and minerals!

5.       Fish and shellfish

Another popular source of protein for athletes is fish (salmon, tuna, etc.) and shellfish (shrimp, crab, etc.). If you’re seeking variety in protein types, this is the category to explore different tastes and dishes.

Among the fish, salmon is one of the best because of high quality protein and omega-3 fatty acids. Omega-3’s help decrease muscle protein breakdown during your workout, which improves recovery. They can also reduce your risk of heart disease and diabetes.

In the shellfish category, pound for pound, shrimp are one of the best sources of protein, and can be prepared in an alarming variety of ways. Experiment with fish and shellfish and satisfy your hunger while watching the fat melt off your body.