I remember the days when I started working out and was extremely overwhelmed by what supplements to choose. I vividly remember stepping foot into a health food store and seeing all these crazy names and huge body builders in the advertisements.
They make you believe that these guys look the way they do because of the supplement they are promoting. Unfortunately this is far from the truth. The supplement industry is very corrupt – and many of the biggest supplement companies have tons of crap supplements that probably do more harm than good. Since most of the industry isn’t regulated by the FDA it’s easy to get away with a lot.
I have been studying supplements my entire life and believe that there are some essential ones that every guy looking to pack on muscle should take. These are all time tested and healthy supplements in moderation. In conjunction with an intense workout regimen and high calorie diet – these can deliver incredible muscle gains.
I believe every skinny guy looking to build muscle quickly should stick with these 7 supplements. All seven of these supplements are time tested and have been used by the vast majority of body builders and fitness models.
Creatine is one of the oldest and time-tested body building supplements in the world. In the older days of bodybuilding, the creatine formulas came with a huge laundry list full of health problems like bloating, excessive water retention and occasional kidney problems.
Now they have creatine formulas like buffered creatine and creatine HCL micro dosing. These are much better absorbed by your body and there is no need to cycle on or off. Creatine will deliver your muscles with a short-term energy source allowing you to lift more weight and grow big! Creatine is my favorite body-building supplement to take both before and after training.
For a skinny guy looking to pack on weight, it is a great supplement that fuels gains and will increase your muscle energy output.
Whey Protein[adrotate group=”1″]Whey protein is a time tested supplement that has been around for ages. The reason is because it works!
Your muscles need a constant supply of fast absorbing protein and amino acids to fuel muscle growth. The best time to consume whey protein is right after a hard weight-training workout. You want a rapidly digesting protein to help your body recovery and build lean muscle. You want to make sure you consume whey protein powder within 30 minutes of finishing your workout to optimize all of your hard work in the gym.
Since whey comes in a powder form, it is the best protein source immediately following a workout because the absorption is very fast.
Casein protein is a very high grade of protein powder – although it varies from whey protein and it is important to take it at the right time.
Casein protein is best utilized right before bedtime or within an hour of going to sleep. If you are looking for the absolute best thing to consume before bedtime to gain weight – Casein is the choice.
Casein is a very slow digesting protein source that is rich in muscle building amino acids. This means that while you are sleeping the casein protein is drip-feeding your muscles keeping you in an anabolic state. Since your muscles are only growing while you are at rest – this is the perfect storm for muscle growth.
I noticed a difference in my lean muscle mass about a month after consuming Casein protein at night.
Dextrose powder is one of my favorite supplements that many don’t consider a supplement.
World’s number one fitness model Greg Plitt made me a believer of Dextrose Powder. I watched a video of him breaking down the perfect post workout drink.
Right after you work out it is vital to consume a fast digesting carbohydrate along with your fast digesting whey protein. Your muscles glycogen levels are depleted – and you want to restore them right after working out to optimize your muscle gain.
Mixing a 2:1 Ratio of Dextrose Powder to whey protein seems to be the winning combination. This means that if you are consuming 25 grams of whey protein post workout, you should make sure to mix in 50 grams of dextrose.
Dextrose is pure fuel that your body will use to recover and repair damaged muscle tissue. The combination of 50 grams of dextrose to your whey protein shake will give you an extra 200 calories of fast absorbing carbs to fuel your muscle growth and weight gain.
Do NOT skip out on fast absorbing carbs directly after your workout if you are serious about gaining weight.
BCAA (Branched Chained Amino Acids)
BCAA’s, also known as branched chained amino acids are one of the best supplements to consume both before and after a strenuous workout.
BCAA’s represent 33 percent of the essential amino acids in muscle proteins. The Journal of Nutrition states, “BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis.”
Since intense exercise breaks down BCAA’s in the body, it is important to restore these levels through proper supplementation. If your body is short on BCAA’s, as a naturally skinny guy it is going to be hard to build lean muscle tissue with a third of the essential muscle proteins depleted!
Keep your BCAA levels in tact if you want to give your body the best chance at building lean muscle.
DAA (D-Aspartic Acid)
I believe D-Aspartic acid is the best all natural supplement to elevate Testosterone levels. It has been clinically proven that just 3 grams of D aspartic acid per day will elevate Testosterone levels over 40 percent in just 10 days.
By elevating your Testosterone levels you are giving your naturally skinny body the best chance possible to reach its genetic potential of muscle mass growth.
Just 3 grams a day can help you reap major weight gains over the course of a few months.
Glutamine is not an essential amino acid but becomes one with serious body builders and weight lifters trying to gain muscle mass. Research has also been shown that states Glutamine may increase your plasma HGH levels, which would have an obvious impact on lean muscle growth.
According to the American Journal of Clinical Nutrition, “Evidence indicates glutamine, when orally loaded, may increase plasma HGH levels by stimulating the anterior pituitary gland.”
L-Glutamine is a great recovery supplement that also aids with protein synthesis. This will be a great big boost for any skinny guy looking to pack on some serious mass.
L –glutamine is a must supplement for optimal muscle recovery and mass gain.