If you are wanting to gain muscle, you can do so by simply by eating right with 5.4 Muscle Gain meals and lifting weights. To truly maximise your growth potential, supplements will definitely help. So the 5.4 goal support team have put together a list of some of the best mass gain supplements for you!
Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids. Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.
Creatine is made from three amino acids: arginine, glycine and methionine. Anecdotal reports and scientific studies alike find that guys who take creatine gain a good 10 pounds or more of bodyweight and increase strength dramatically.
Creatine works in a number of ways. For one, it increases the amount of fast energy in your muscles needed to perform reps in the gym. The more of this fast energy that’s available, the more reps you can do with a given weight, allowing you to get bigger and stronger in the long run. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. Most recently, creatine has been found to increase levels of insulin like growth factor-1 (IGF-1) in muscles, which is critical for stimulating growth.
Branch Chain Amino Acids
The term branched-chain amino acids refers to leucine, isoleucine and valine. They are the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own.
It’s still best to take all three together, since they work in synergy to provide a multitude of benefits, including muscle growth, increased energy during workouts, the blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown) and decreased delayed-onset muscle soreness.
This amino acid has been a favourite of bodybuilders for decades because it’s central to muscle function and is one of the most plentiful aminos found in the human body.
Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts.
Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise.
Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research.
For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. It also increases testosterone levels postworkout and the amount of T receptors inside muscle cells, which allows more testosterone to stimulate more growth.
In addition, carnitine supplements have been found to increase levels of IGF-1. Add all these benefits together and you have the potential to gain enormous amounts of muscle.