Supplements are designed to provide essential nutrients, vitamins and minerals to promote healthy body functions. Muscle-building and bodybuilding supplements are specifically engineered to promote muscle mass and strength. However, supplements aren't controlled or monitored by the FDA which could result in certain supplements causing negative short-term or long-term side effects. The best supplements that safely increase muscle mass and strength minimizes side effects while maximizing muscle gains.
Whey Protein
Whey protein is one of the original supplements used by bodybuilders and athletes to increase muscle mass and strength. Research studies have proven that structured resistance training programs with protein supplementation can increase muscle strength and size. Protein supplements are designed to supply essential amino acids that are used by the body to repair muscles and tissues that promote an increase in muscle mass. These amino acids are found naturally in the body that prevents any negative side effects. Popular whey protein supplements are available in powders that can be added to water, milk or juice or ready-to-drink supplements that provide 20g to 40g of protein per serving.
Creatine
Found naturally in skeletal muscle tissue, creatine is responsible for energy and fuel during short, high-intensity exercise. Research studies have proven that creatine can increase body mass and increase power output during extended strength training workouts. According to Jeff Feliciano, creatine is one of the most effective supplements for weight gain because it promotes muscle recovery between sets and workouts and can promote strength gains. He recommends using a creatine monohydrate supplement containing about 20g of creatine for seven to 14 days during a strength training program.
Fish Oil
Fish oil supplements are linked with several health benefits but StrongLifts.com recommends taking a fish oil supplement for muscle mass and strength. Fish oil is available in capsules or liquid form and contains a variety of healthy Omega-3 fatty acids. These supplements can safely increase muscle mass and strength by reducing muscle and joint inflammation after workouts, decreasing body fat and relieving soreness.
Multi Vitamins
Building muscle mass and strength requires specific vitamins and minerals. Diet and nutrition alone won't fulfill these nutrient requirements, making multi-vitamins one of the best supplements to safely increase muscle mass and strength. Multi-vitamins are specifically formulated with vitamin and mineral amounts such as calcium and iron to promote healthy body functions that can improve recovery and promote muscle growth.
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