by Collin Stark November 24, 2021 5 min read
A lot of people want to gain lean muscle a.k.a. "get big and strong" ... but how exactly do you do that?
I pride myself on being straight-forward ... and honestly, building muscle takes a lot of work.
Part of that involves improving your overall nutrition, which can include supplementing with products that help support your ability to build muscle.
Actually, that's why I put together this article, "5 Muscle-Building Supplements”, to help you earn the results you're looking for!
Building muscle requires a lot of work, and while we could write an entire book on all of the different supplements that can help you grow your muscles, reduce your fat, and help you perform better at the gym ... we won’t.
Instead, we’ll keep things simple and prioritize the ones that have the most research and backing behind them.
Here are the 5 best muscle-building supplements you need to know about (in no specific order):
Creatine is an organic chemical compound that can be very beneficial for our body and our performance.
People take creatine to help improve their strength, increase their lean muscle mass, and recover quicker during and after exercise.
It has been shown to actually help increase overall athletic performance and the ability to push the body during a training session.
Creatine is especially popular among weightlifters, but there are some athletes in almost every realm who consume some form of creatine.
You can find creatine in a variety of different forms.
Pills and powders are the most common, and they can either be stand-alone products, or combined with other ingredients to fit a specific purpose.
1st Phorm offers three different types of supplements for aiding in building muscle that contain creatine.
Each of these supplements work in a slightly different way, so it’s important that you learn what each supplement is designed to do, consider your fitness goals, and pick the one best-formulated to help you meet that goal.
One of the most popular health & fitness goals among people is to lose weight ... but what do people who actually want to gain weight do?
Let’s say you’re looking to increase your “gains”, hence increase your overall weight. Most people in this situation want to put on muscle ... not fat, and a big part of that comes down to overall calorie intake.
Or, another situation, let’s say you were in a weight-classed sport like MMA or wrestling. You may want to go up a weight class. If so, you’ll need to find a way to increase your weight (and ideally pack on lean muscle mass while you're at it).
Whether you are trying to gain weight or lose weight, understanding that maintaining/building muscle should be a key focus is going to be an important part of actually reaching your goal(s).
In addition to that, it's important to understand that while lifting, you are not actually building muscle. In fact, in this situation ... you are breaking down the muscles you are using.
This is where a post-workout supplement can be extremely effective!
See, giving your body the specific nutrients it needs as quickly as possible to help the recovery process and signal to your body to start rebuilding the muscle/stop the muscle breakdown process is crucial.
The better we can recover from the gym, the better we can actually build the lean muscle we're working so hard for.
Then, once we've satisfied that need ... our overall nutrition and calorie intake will dictate whether we'll gain weight or lose weight.
1st Phorm offers the following post-workout protein supplements to help with this:
Beta-alanine is a non-essential amino acid. It’s considered non-essential because our bodies will make some of its own beta-alanine based on the foods we consume.
Even though we make it naturally, we can actually benefit from a concentrated dose prior to training in the gym.
This can benefit muscle growth by increasing the total work we can put in at the gym.
But what does beta-alanine actually do?
It helps aid in the production of carnosine in the body. Carnosine is a chemical compound that plays an essential role in muscle endurance in high-intensity exercise.
So if we’re lifting heavy, or training with intensity at any level, we need carnosine to keep pushing through our workouts and improving our PRs.
And the more carnosine we need (due to increased workout intensity), the more beta-alanine we need.
1st Phorm offers the following supplements that contain beta-alanine.
Both of these products are pre-workouts. That means you’ll start feeling the beta-alanine kicking in right as you start ramping up your workout.
Side note: It is very normal to get a slight tingly feeling when taking beta-alanine the first few times. This is not a bad thing at all, and it can be a good indicator that it's kicking in!
Protein is the primary macronutrient we need to build muscle ... there’s just no getting around it.
Our muscles are made of protein.
Further, we will have a hard time building more muscle if we aren't giving it adequate amounts of protein to repair the muscle we already have.
1st Phorm offers several different protein supplements for a number of different goals and needs.
Here are some of our most popular protein supplements:
You’ll notice that there’s more than one way to get your protein through supplementation, so it's important to find what works best for you and your lifestyle.
And whether you prefer meat sticks, protein shakes, or even protein bars, 1st Phorm can help you get the protein you need ... whichever way(s) you choose to consume it!
One other thing to note is that protein shakes can also double as “weight-gainers” if you consume them in high enough quantities.
The protein benefit alone in a protein shake should be able to help you gain that muscle mass you’re working so hard for in the gym.
Then, if you need extra calories on top of that, you can mix them with milk, honey, peanut butter, or look for other ways to add calories.
Essential Amino Acids (EAA's) are specific amino acids that our body cannot produce on its own, and have to be consumed through our food or supplements.
Keep in mind, these EAA's are naturally occurring in a complete protein source like eggs, chicken, fish, meat, some dairy, and whey protein supplements.
They play a key role in overall health, not just building muscle. See, proper amino acid intake can affect things like hair, skin, nails, hormones, and immune function ... just to name a few.
So, ensuring we're getting an optimal amount of these essential amino acids can be very beneficial. And when it comes to putting on muscle, they're great for recovery, building muscle, and may even help prevent muscle fatigue.
This translates to you being able to train harder, shorten your recovery time between workouts ... and ultimately pack on the lean muscle you're after!
1st Phorm has the following supplements that contain EAA's:
Also note that many protein supplements will have the various EAA's in them.
In fact, the 2 supplements listed above contain specially-formulated mixes of BCAA's to make sure you’re getting them in just the right amounts with each serving!
Looking to put on more muscle? Supplementing your current efforts can help with your ability to earn better results.
You can’t build muscles back bigger and stronger than before without increasing your work output and making sure your body has the nutrients it needs to build and repair those muscles...
And if building muscle is your goal, 1st Phorm can help.
We have several muscle-building supplements made with the highest-quality ingredients that are formulated for your specific fitness goals ... whatever they may be.
Check out 1st Phorm’s line of muscle-building supplements today!
If you have additional questions about what product is right for you, reach out to our fully NASM Certified Customer Service team.
They can answer any questions you have and make sure you can earn the best results.
NASM Certified Personal Trainer NASM Fitness Nutrition Specialist NASM Certified Nutrition Coach