In your quest to build muscle, your journey begins not only in the gym but in the kitchen.
The cornerstone of effective bulking is a robust, nutrient-rich diet.
The gym is your forge, but your diet is the anvil upon which your gains are hammered out.
For nutrition the role of carbohydrates cannot be overstated – they are the fuel that power your workouts. These vital carbs should predominantly come from your meals, forming a bedrock of your dietary intake.
As Dan Benardot says in Advanced Sports Nutrition, “in virtually all sporting activities, a failure to sustain carbohydrate availability to working cells is a major factor in exercise cessation.”
As a recommendation, Bernadot recommends that athletes involved in 1-3 hours of moderate-to-high intensity training to consume 6-10 grams per kilogram of body weight per day.
If you’re not doing that and lifting weight at least three days per week, focus on those, bookmark this article, and come back when you’re ready.
However, let's not underestimate the power of supplements. When used correctly, supplements can be a convenient and efficient way to ensure you're meeting your nutritional needs, filling any gaps in your diet, and supporting your body's muscle-building machinery.
Top 6 Supplements to Help You Build Muscle
In this article, we'll explore the top 6 supplements that can complement your bulking diet, helping you to not just meet, but exceed your fitness goals.
Remember, supplements are partners in your journey, aiding you in pushing past limits and achieving the peak physical form you're striving for.
1) 100% Isolate Protein Powder
GET YOUR PROTEIN TODAY
Protein is a cornerstone of muscle building. Every fitness enthusiast knows that protein is essential for muscle repair and growth. It's the key player in the process of muscle protein synthesis, where the body repairs and rebuilds muscle fibers damaged during intense workouts.
However, meeting your heightened protein needs through whole foods alone can be a challenge, especially when you're on a bulking regimen. This is where protein powder becomes a game-changer.
Protein powders offer a concentrated and convenient source of high-quality protein. They ensure that your muscles are continually fed with the building blocks they need to grow bigger and stronger.
One of the greatest advantages of protein powder is its versatility.
Whether you're in a rush post-workout or need a quick protein fix between meals, a protein shake can be your best ally. It's easily digestible, which means your body can quickly utilize the protein to kickstart the recovery and growth process.
Incorporating protein powder into your bulking strategy can help you hit your protein targets and ensure you get a consistent supply of nutrients to complement your training efforts.
What to Look for in a Protein Powder: 100% Isolate Protein and Third-Party Certification
When selecting a protein powder, it's crucial to understand what sets a high-quality product apart. Kaged protein powders exemplify two key components that you should always look for:
100% Isolate, Never Concentrate
Kaged protein powders are crafted exclusively with 100% isolate proteins. Why is this important?
Isolate proteins are the purest form of protein, processed to remove almost all fat and lactose.
This results in a higher protein content per serving, ensuring that you're getting a more efficient protein source to support your muscle-building needs. This makes them an excellent choice for those looking to bulk up without unnecessary extras.
Learn more in this article on whey protein isolate vs concentrate.
NSF-Informed Sport Certified
In the world of sports supplements, purity and safety are paramount. Kaged protein powders are NSF-Informed Sport Certified. This is a third-party group that independently tests products for banned substances.
When you see this certification, you know that what’s on the label is exactly what you get. With Kaged, you can be confident that you're fueling your body with a product that's as safe as it is effective.
2) Creatine
GET YOUR CREATINE
Creatine is one of the most well-researched supplements in existence, shown to help build muscle, increase strength, improve performance, and help you recover in-between sets.*
With decades of research on its effectiveness and safety, it’s clear that creatine belongs on the shortlist for your muscle building stack.
No wonder it’s a staple for bodybuilders, athletes, and fitness enthusiasts alike.
How Creatine Works
Creatine's primary role is to enhance energy production, particularly during high-intensity activities like weightlifting or sprinting. It does this by increasing the availability of ATP (adenosine triphosphate), the body's energy currency.
This boost in energy translates to improved strength, increased muscle endurance, and faster recovery during workouts. In essence, creatine allows you to train harder and longer, setting the stage for impressive muscle gains.
But the benefits of creatine extend beyond just immediate performance enhancement. Over time, consistent creatine supplementation has been shown to directly contribute to increased muscle mass. It aids in hydrating muscle cells, creating an optimal environment for growth, and can also influence muscle protein synthesis.
Choosing the Right Creatine
Both creatine monohydrate, the classic form, and creatine HCl, have their benefits. You can learn more about the detailed benefits in this article on creatine HCl vs monohydrate.
We know that absorption and mixability is a common concern with creatine, which is why in Kaged creatine we prioritize this.
Our Creatine Monohydrate Elite contains a patented ingredient from black pepper called MAXCatalyst™ which has shown to increase absorption of creatine.*
For those seeking ultimate convenience and mixability, you’ll want to choose creatine HCl.
Our creatine HCl mixes better than monohydrate, and you can get it in unflavored powder, capsules as well as delicious lemon lime and fruit punch flavors.
Both are NSF-Informed Sport Certified and Banned-Substance Free.
3) BCAAs
Branched-Chain Amino Acids, or BCAAs, are made of up three essential amino acids – leucine, isoleucine, and valine. BCAAs play a critical role in muscle recovery, growth, and overall endurance.
Why BCAAs?
BCAAs are unique because they are metabolized directly in the muscles, rather than in the liver. This direct route means they can play a significant role in energy production during workouts, as well as in muscle repair post-exercise. Leucine, in particular, is known for its ability to stimulate muscle protein synthesis, which is crucial for building muscle mass.
Additionally, BCAAs can help reduce muscle soreness and fatigue, enabling you to bounce back faster and hit your training sessions with renewed vigor.* This makes them an important tool for anyone looking to maximize their bulking results.
Kaged's Plant-Based, Unflavored BCAAs
Kaged makes sure you get high-quality BCAAs, with a 100% plant-based, unflavored formula.
This clean and pure approach ensures that you're getting the highest quality amino acids without any unnecessary additives.
The unflavored nature of Kaged's BCAAs means they can seamlessly integrate into any supplement stack or be added to any beverage without altering the taste.
This versatility is a significant advantage, allowing you to customize your supplementation to fit your specific needs and preferences.
Add it to your flavored Creatine HCl, or your post-workout protein powder.
4) Glutamine
SHOP GLUTAMINE
Glutamine, an amino acid found abundantly in the body, is often overshadowed but is a powerhouse in its own right, especially when it comes to bulking.
It plays a crucial role in muscle recovery as well as gut health.*
Why Glutamine?
During intense training sessions, the body's glutamine levels can be significantly depleted, which can impact muscle recovery and immune function. Supplementing with glutamine ensures that these levels are replenished.
Glutamine also has a role in supporting gut health, which is vital for optimal nutrient absorption.* A healthy gut means your body can more efficiently utilize the nutrients you consume, which is essential when you're in a bulking phase and trying to maximize muscle gains.
Moreover, glutamine can help in reducing muscle soreness*
Do you need to supplement with glutamine alone?
It’s true, you can get ample glutamine from your diet, including in your protein powder. However, you may also benefit from additional glutamine. In our post-workout protein, Re-Kaged, we add 3g of additional glutamine along with 28g of whey protein isolate to support recovery.*
You can also get our plant-based, unflavored glutamine that’s easy to add to any stack.
5) Beta-Alanine
Beta-alanine, a non-essential amino acid, has gained a well-deserved reputation for supporting muscular endurance and reducing fatigue.*
It’s a staple in pre-workout powders for this reason. In all Kaged Pre-Workouts, we include between 1.6-3.2g of Carnosyn®, a patented form of Beta-Alanine that has been extensively researched.
How Beta-Alanine Works
Beta-alanine works by increasing carnosine levels in muscles. Carnosine acts as a buffer against the lactic acid that builds up during intense exercise, which is often the cause of muscle fatigue and soreness. By mitigating this lactic acid buildup, beta-alanine allows you to train harder and for longer periods, leading to greater muscle growth and strength gains over time.
This amino acid is particularly beneficial during high-intensity workouts where quick bursts of energy are required. It's an ideal supplement for those engaging in heavy lifting or explosive movements, common in bulking routines.
Find Your Pre-Workout, Improve Your Workouts
As mentioned in the introduction, if you want to build muscle, you have to train hard. The right pre-workout can help you train harder and longer, further amplifying your potential for muscle growth.
At Kaged, we have pre-workouts for any goal, with and without caffeine. You can learn more in this article which breaks down all Kaged pre-workouts and who they’re for.
FIND YOUR PRE
6) TEST
“Testosterone boosters” are often surrounded by controversy, primarily due to the prevalence of products containing untested or ineffective ingredients.
However, when formulated correctly, a testosterone booster can be a powerful tool in your arsenal.
The Challenge with Traditional Test Boosters
Many testosterone boosters on the market promise significant results but fall short due to their reliance on unproven or suboptimal ingredients. This not only leads to disappointing outcomes but can also raise concerns about safety and long-term health effects.
Why Kaged TEST Elite Stands Apart
Kaged TEST Elite distinguishes itself by using patented, innovative key ingredients designed to naturally increase testosterone levels.
TEST Elite focuses on boosting both free and total testosterone while also managing healthy cortisol levels.* This dual approach helps to create an ideal anabolic ecosystem, conducive to muscle growth and increased strength.*
But the benefits of TEST Elite don't stop there. It's also formulated to support prostate health and blood flow, two aspects that are crucial for men, especially as they age.*
TEST Elite is more than just a testosterone booster; it's a comprehensive solution for men looking to reclaim their drive and vitality.*
Supplements to AVOID If You’re Bulking
The Truth About Mass Gainers
While the journey of bulking involves a careful balance of diet and supplementation, it's equally important to be aware of what not to include in your regimen. One such category to approach with caution is "Mass Gainers."
The Misconception of Mass Gainers
Mass gainers are often marketed as a quick solution for adding size, but the reality can be quite different. These products are typically loaded with a high amount of calories from low quality carbohydrates like maltodextrin. This can lead to gaining more fat than muscle.
Why Quality Calories Matter
In bulking, the quality of your calorie intake is as crucial as the quantity. Gaining muscle mass isn't just about consuming more calories; it's about fueling your body with the right kind of calories. High-quality calories from whole foods provide a rich source of nutrients, including proteins, healthy fats, and complex carbohydrates, which are essential for muscle growth and overall health.
A Better Approach to Bulking
Instead of relying on mass gainers, focus on getting your extra calories from nutrient-dense foods. Incorporating a variety of lean proteins, whole grains, healthy fats, and fresh fruits and vegetables can help you achieve the caloric surplus needed for bulking, without the unwanted fat gain. This approach not only supports muscle growth but also contributes to your overall well-being.
We believe bulking is not just about increasing your size. It’s also about supporting your health and fitness in a balanced and sustainable way.
By choosing whole foods over mass gainers, you're investing in a healthier, more effective path to achieving your bulking goals.
Master the Basics
As we wrap up our exploration of the best supplements for bulking, it's crucial to reiterate the foundational principle of any successful muscle-building journey: start with the basics. While a few supplements can help you when you’re starting out, don’t dive too deep before you’ve mastered the basics.
Steps to Optimize Your Bulking Regiment
The first and foremost steps are to thoroughly assess and optimize your diet and training regimen.
Step 1: Assess Your Diet
A well-structured diet is the bedrock of bulking. Ensure that you're consuming a balanced diet rich in proteins, carbohydrates, and healthy fats. Your caloric intake should be sufficient to support muscle growth without leading to excessive fat gain. Remember, supplements are meant to complement your diet, not replace it.
Step 2: Fine-Tune Your Training
Your training should be aligned with your bulking goals. Focus on a routine that emphasizes progressive overload, allowing your muscles to adapt and grow in response to the increasing demands. Consistency and proper recovery are key elements of an effective training program.
Step 3: Incorporating Supplements
For those starting out or looking to cover the essentials, begin with the first few products on our list, such as protein powder and creatine. These will support your muscle growth, recovery, and overall training performance.
For the more advanced individuals or those who have their nutritional and training foundations firmly in place, exploring the full range of supplements we've discussed, like TEST Elite. These supplements can further enhance your results, helping you break through plateaus and achieve new levels of strength and muscle mass.
A Tailored Approach to Bulking
Remember, bulking is a personal journey, and what works best can vary from person to person.
It's important to listen to your body and adjust your supplement regimen as needed. Always prioritize quality and safety in your supplement choices, opting for reputable brands like Kaged that are committed to purity and efficacy.
In conclusion, the path to successful bulking is a combination of solid nutrition, effective training, and strategic supplementation. By following these guidelines, you can ensure that you're building muscle in a healthy, sustainable way, and continually evolving towards your strongest, fittest self.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
