Lifting weights and following a healthy diet should come first if you want to build muscle and gain strength. However, taking supplements that help you gain muscle can also help you increase the effectiveness of your workouts.

You may maximize your results while performing resistance training, by consuming supplements. Moreover, you can successfully maintain and increase your muscle mass.

If you want to increase the effectiveness of your lifting sessions beyond what you typically do, there are a few things you should know about the best supplements:


Protein is the building block of all the cells in your body. Whey protein can help you with athletic performance, fat loss, and muscle building. The best natural sources of protein are whey and casein protein in milk, which have more branched-chain amino acids than vegan sources. It also increases your metabolism by restoring glycogen and reducing cortisol which naturally rises during workouts. You can take 20 to 50 grams of protein at a single time to replace a meal, and make sure your muscles stay nourished. If whey protein does not suit your body you can consider a plant-based vegan protein. This type of protein will take some more time to digest, but it is a great replacement for whey protein.

Branched Chain Amino Acids (BCCA)

Branched-chain amino acid is a type of essential amino acid. Our body can not make essential amino acids itself so you need to get them from food resources and artificial supplements. There are 3 types of amino acids valine, leucine, and isoleucine. Each of the amino acids is very important for muscle building and also during workouts and muscle recovery.  Most people take BCAA before their workout and some also sip on them throughout their training sessions. They take BCAA’s so they can stay hydrated and maintain their energy during the workout session. When looking to buy a BCAA  product, make sure you choose a product that contains 3 amino acids mentioned above and in the 2:1:1 ratio of Leucine to Isoleucine and valine. 


Creatine is a naturally developed acid in your body‘s muscles. The human body converts creatine to phosphocreatine and stores it in your muscles where so your body can use it for quick energy. People usually take creatine supplements to improve their athletic performance and increase their muscle mass.

If you take five grams of creatine on daily basis, it has proven to increase lean body mass and as well as improve strength with no harmful side effects. 

During a period of resistance training, creatine is found to be responsible for a greater increase in muscle mass, strength, and functional performance in both older and younger adults. 


Intense or regular lifting sessions can impose a bit of stress on the body and supplements can help to ensure that you are getting the fuel to your body. It needs to grow stronger after a workout. Supplements can be a great way to support your training goals.

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