Top 5 Supplements for Muscle and Strength Gain in 2023
Who the hell doesn't want to pack on muscle? You get the girls, you get a major confidence boost, you get a major mental boost, and you get to wake up every morning knowing that you're a better person than you were yesterday. Although the key to muscle growth is a proper diet along with sleep, water, and intense training, I'm going to show you the supplements that helped me gain muscle and boost my 1-Rep maxes.
Confused as to why Pre-Workout can lead to increase muscle and strength gain? Let me explain why. Pre-workout supplements are designed to enhance performance and increase muscle growth. They often contain ingredients such as caffeine,, beta-alanine, and nitric oxide boosters which have been shown to increase energy, endurance, and blood flow to the muscles during a workout. Caffeine can increase alertness and focus, allowing for better training intensity and muscle activation. Beta-alanine can help to reduce muscle fatigue, allowing for more reps and sets during a workout. Nitric oxide boosters can increase blood flow to the muscles, bringing more oxygen and nutrients to the muscle tissue which can help to promote muscle growth. Overall, pre-workout supplements can help to improve workout performance, increase muscle strength and endurance, and promote muscle growth. With a little extra stimulated kick in the gym those few extra reps you're able to squeeze out in the gym make a huge difference. Another benefit of the caffeine in Pre-Workout is that caffeine releases the "feel good" hormone dopamine which can motivate you even more to go to the gym.
Number two on the list is Creatine which has to be one of my favorites. Creatine is a naturally occurring compound found in small amounts in certain foods, such as red meat and fish, and is also produced by the body. It is stored in muscle cells and used as a source of energy during high-intensity, short-duration exercise, such as weightlifting. When taken as a supplement, creatine can increase the amount of water stored in the muscle, leading to improved performance and increased muscle growth. Studies have shown that creatine supplementation can lead to an increase in muscle strength and power, as well as an increase in muscle mass. It is often used by athletes, bodybuilders, and other fitness enthusiasts to enhance their performance and improve their physique. I myself live and die by Creatine. When I first started taking it years ago within a week I added an extra 15 pounds to my max Bench , Deadlift , and Squat. Because Creatine stores water in your muscles it also made me look a lot more full and muscular. I personally love this supplement and if you would like to give it a try I recommend HTLT Supplements, They are my go-to brand with high quality products and everything else in this list is available from that website as well. The brand is created by an IFBB Pro body builder and Youtuber named Gregg Doucette. NIH Creatine Research
3. Protein Powder
Protein powder is a dietary supplement that is commonly used to help build muscle. Protein is an essential nutrient that is necessary for the growth and repair of muscle tissue. When a person engages in resistance training or weightlifting, they create small tears in their muscle fibers. These tears must be repaired in order for the muscle to grow stronger. Protein is a major component of muscle tissue and is necessary for the repair process. Consuming an adequate amount of protein, especially after exercise, is essential for muscle growth. Protein powder is an easy and convenient way to increase protein intake and make sure you're getting enough protein to support muscle growth. There are many different types of protein powder such as whey, casein, soy, and pea protein. It's important to choose a protein powder that meets your dietary needs and preferences.
Vitamin Supplements play a big role in building muscle because most people aren't getting the vitamins they need to promote muscle synthesis from their diet. Vitamin D is important for muscle growth and function as it helps with the absorption of calcium, which is necessary for muscle contractions and movements. Additionally, Vitamin D has been shown to increase muscle protein synthesis, which leads to muscle growth and repair as well as showing an increase in testosterone. Fish oil, which is high in omega-3 fatty acids, has been shown to have anti-inflammatory properties which can help reduce muscle soreness and inflammation following intense exercise, allowing for a faster recovery and promoting muscle growth. Additionally, omega-3 fatty acids have been found to enhance muscle protein synthesis, which is the process that leads to muscle growth. Magnesium is an essential mineral that plays a key role in muscle function, it helps regulate muscle contraction and relaxation. Adequate intake of magnesium can help improve muscle strength and power, which can lead to muscle growth over time. There are also supplements that can increase your testosterone which is a key hormone that builds muscle such as Tongaat Ali and Ashwhagandha. I took a personal interest to try these supplement's to see if they worked so I took a before and after blood test. Both of these supplement's taken together daily boosted my testosterone levels by an extra 200 ng/dl which is a significant amount. I recommended getting these supplements from HTLT Supplements to ensure real product.
Sleep plays a vital role in muscle growth and recovery. During sleep, the body releases growth hormone and testosterone, which are essential for muscle growth and repair. These hormones are responsible for rebuilding and repairing muscle tissue that has been damaged during exercise. Additionally, sleep is essential for restoring energy levels, which is necessary for intense physical activity and muscle growth. Lack of sleep can lead to increased inflammation and muscle soreness, which can slow down the muscle recovery process and impede muscle growth. Adequate and consistent sleep is essential for muscle growth and overall health, it is recommended to get 7-9 hours of sleep per night to ensure that the body has enough time to repair and grow muscle tissue. If you are someone that struggles with sleep it is absolutely crucial that you take some sort of supplement to help you sleep, otherwise you will have a very hard time building muscle. I myself had a problem with sleeping and in order to be successful in the gym I decided that I need to be healthy in every aspect by all means necessary so I decided to take a Sleeping Supplement from HTLT Supplements that has really helped me get the deep sleep I need for recovery.