I’ve recently taken the time to talk to a lot more beginning weight lifters and ask them what they are most interested in when it comes to building lean muscle mass. Almost every single guy I talk to seems to be fascinated by supplements and which ones actually work to build lean muscle mass and increase recovery.
Now that I think back to when I first started lifting weights in high school, I was just as confused. I can’t even imagine what it’s like being a weight lifting beginner in today’s day and age with so many supplements and advertisements flying at you. Just walking in a supplement store can be an overwhelming experience.
You got all these super muscular bodybuilders most likely on steroids gracing the walls, magazines, and supplement ads. You got the big guy at the counter who is a frustrated former football player just trying to earn the maximum amount of commission off of you. On top of all this, you just started working out and don’t know what to put in your body for maximum lean muscle gains. Let me come to the rescue and give you guys 3 of my favorite science-backed muscle-building supplements. These are 3 supplements that have science supporting the claims and 3 supplements that I have taken before and experienced good results.
I never recommend a supplement to anyone until I have taken that supplement myself and I have taken the time to research the science behind why it works and what specifically it does for my physique.
These 3 supplements all help you with a different aspect of muscle building and recovery. One of these supplements is one of the best all-natural testosterone boosters that had a clinical study associated with its claims. It is also cost-effective and, in my opinion, much better than the overpriced proprietary blend test boosters available on the market. One of the supplements I recommend is actually not a supplement but rather a simple sugar that you will use after your workout to spike your insulin levels. I put it on the list because I think it is a powerful muscle builder if used how I am going to teach you. The last supplement is one of my new favorite supplements and will help to boost your nitric oxide levels and increase blood flow. It has been shown to boost muscle recovery and can be taken both before and after working out.
Let’s dive in and take a look at 3 powerful weight gain supplements to help you guys get jacked!
Weight Gain Supplement #1: Dextrose
Dextrose, also known as glucose powder, is a highly effective and cheap weight gain supplement. NOW Sports sells a giant tub of dextrose powder for very cheap. If you can’t find it at a supplement store, you can always find it on Amazon.com.
Why in the world is pure sugar listed as a weight gain supplement? Have I fallen out of a tree and forgotten to take my meds? Actually quite the opposite! I’m always reading and learning the science behind how the body works and how to put on lean muscle mass, and one common theme I see in all the sports nutrition and bodybuilding books is the importance of spiking your insulin post workout. Insulin is actually a highly anabolic hormone following an intense resistance training workout.
Following your workout, it is recommended that you consume a 2:1 ratio of fast digesting carbohydrates to a fast digesting protein source. Dextrose powder is 100 glycemic, meaning it will be rapidly absorbed by your body. Not only is consuming dextrose powder highly anabolic following a resistance training workout, but it helps to shuttle amino acids and nutrients into your cells. This initiates protein synthesis and muscle recovery right away. Another thing that it does is it replenishes muscle glycogen, which allows your muscles to exert maximum contraction and force during your workouts. This will prepare you for the next resistance-training workout. Since you just trained your muscles at the gym, this glycogen will be sucked up by your muscles and not stored as excess body fat. You will find that your body and muscles will recover much quicker if you take a dextrose powder following a workout.
Weight Gain Supplement #2: D-Aspartic Acid
I normally would not recommend a testosterone booster, but D-aspartic acid may be one of the only supplements that give you a little boost. D-aspartic acid has been shown to increase testosterone levels by over 40 percent after just 12 days of 3.2 grams.
I did notice a slight increase in my strength when supplementing with D-aspartic acid and also thought that I was sleeping a little deeper at night. These are both signs that my testosterone levels were increased. I bought just the pure D-aspartic acid powder when I took it, and it was only about $20. This is not a big investment at all for potentially increasing my body’s most important muscle-building hormone.
Stay away from the testosterone-boosting proprietary blends. These supplements are not only massively overpriced but are complete garbage. Some may contain D-aspartic acid, but they also contain a bunch of ineffective and non-science backed ingredients so you end up paying 3 times as much for ingredients you don’t need. Save your money and just buy the pure D-aspartic acid and take 3.2 grams per day as recommended.
I usually mix it into my post-workout shake since it includes dextrose powder, which serves as a nutrient activator and shuttles everything into the cells. Try D-aspartic acid for a few weeks and see if you notice a difference in your strength gains! (Note: If you are under the age of 18, you already have sky-high testosterone levels and you don’t need to be taking any kind of supplement like this.)
Weight Gain Supplement #3: L-Citrulline
L-citrulline is one of my favorite new supplements to take both before and after intense workouts. I recently read a book on the science behind each amino acid and was shocked at how powerful of a muscle builder L-citrulline is. L-citrulline is actually converted into nitric oxide in the body, which can increase your blood flow and boost your HGH levels. L-citrulline has also been shown to increase your muscular recovery following an intense workout and reduce the amount of ammonia in your body following rigorous exercise.
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