Gaining muscle is a worthwhile fitness goal, but not if it comes at the expense of gaining pounds of unhealthy body fat. To gain lean muscle mass, you must pay strict attention not only to your resistance training regimen, but also to your diet. Putting on lean body mass requires a delicate balance of nutrients. Dietary supplements can help you get the nutrition you need without excess fat gain.
Protein Shakes
Protein serves multiple purposes when you're trying to build lean muscle. Protein supports muscle gain by giving your body the raw materials necessary to build muscle tissue. Protein also helps you stay lean by keeping your metabolism high, preventing fat gain.
Protein shakes are a convenient way to consume the protein you need without the fat and calories contained in many high-protein foods. According to the American Council on Exercise, the consumption of protein and carbohydrates immediately after a workout provides an additional benefit. A protein shake made with fruit or fruit juice is a great way to get these nutrients.
Creatine Monohydrate
According to the National Strength and Conditioning Association, creatine is one of the few supplements that lives up to the supplement industry's claims. Creatine is a compound used by muscle cells to generate energy. When you introduce higher levels of creatine into your diet though supplementation, you will be able to train harder and longer, increasing your gains. Creatine is popular among bodybuilders because it takes water with it when it is stored in muscle cells. This water makes muscles look fuller and raises lean body mass. Creatine is especially effective for gaining muscle while maintaining low body fat levels because it contains no calories. Although you can buy creatine in several forms, creatine monohydrate is the most widely used and tested variety.
Branched-Chain Amino Acids
Branched-chain amino acids---otherwise known as BCAAs---are essential amino acids abundant in muscle tissue. During hard training, muscle protein is broken, and BCAAs are metabolized. Although this is a normal process, it can slow muscle growth. According to a 2004 study published in the "Journal of Nutrition," taking BCAAs before and after exercise might minimize this breakdown, which could provide a greater net gain in muscle. As with creatine, BCAAs contain no calories and will not contribute to fat gain.
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