Best Bodybuilding Supplements for Muscle Mass in 2024

Hey there fitness enthusiasts! Are you looking to pack on some serious muscle mass this year? Well, you’ve come to the right place.

Building muscle isn’t just about hitting the gym hard – what you put into your body plays a huge role too. That’s where supplements come in. The right supplements can give you that extra edge to maximize your muscle growth.

In this article, we’ll dive into the top 6 best bodybuilding supplements for building muscle mass in 2024.

Best Bodybuilding Supplements for Muscle Mass in 2024

We’ll break down what they are, how they help, and the best times to take them.

By the end, you’ll have all the info you need to supercharge your gains. Let’s get started!

Why Muscle Mass is Important in Bodybuilding?

 

Before we get into the nitty-gritty of supplements, let’s talk about why building muscle mass is so important for bodybuilders.

Here are a few key reasons:

• Muscle mass is what gives bodybuilders that impressive, sculpted physique. The more muscle you have, the better you’ll look on stage.
• Muscle is metabolically active tissue, meaning it burns calories even when you’re resting. The more muscle you have, the higher your metabolism will be.
• Muscle mass provides strength and power, allowing you to lift heavier weights and perform better in the gym.
• Adequate muscle mass supports joint and bone health, reducing the risk of injury.

So in short, muscle mass is critical if you want to succeed in bodybuilding. And while proper training and nutrition are essential, the right supplements can help you build muscle faster.

How Bodybuilding Supplements Help Grow Muscle Mass?

Supplements work in a few key ways to support muscle growth:

• Providing the building blocks (like protein and amino acids) that your body needs to construct new muscle tissue.
• Enhancing your performance in the gym, allows you to train harder and stimulate more muscle growth.
• Improving recovery so you can get back in the gym sooner and train more frequently.
• Directly stimulating anabolic (muscle-building) processes in the body.

Of course, no supplement is a magic bullet. They won’t do the work for you. But when combined with a solid training plan and nutrition program, they can help you get bigger faster. Now, let’s get into the top supplements for 2024.

Top 6 Best Bodybuilding Supplements for Muscle Mass in 2024

Here are our top picks for the most effective muscle-building supplements this year:

1. Whey Protein Powder

What is it? Whey is a high-quality milk protein that’s rich in essential amino acids, particularly leucine, which is critical for stimulating muscle protein synthesis.

If you’re looking for whey protein supplementation, choose a high-quality whey isolate or hydrolysate for the fastest absorption.

Whey concentrate is cheaper but contains more lactose and fat. Aim for 20-40g per serving, and take it first thing in the morning, before and after training, and between meals if needed to meet your protein goals.

Benefits:

• Rapidly digested and absorbed, providing a quick hit of amino acids to the muscles
• Stimulates muscle protein synthesis, enhancing muscle growth
• Contains peptides that increase blood flow to muscles during exercise
• Convenient and easy to consume

Best Time to Take:

• 20-40g first thing in the morning
• 20g 30 min before training
• 40g within 60 min post-workout

Pros	Cons
Fast-digesting, perfect post-workout	Some people may have digestive issues
High in essential amino acids	More expensive than other protein sources
Boosts muscle protein synthesis	Doesn’t provide long-lasting amino acid release

Must Read: Whey Protein 101 Guide for Beginners

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2. Casein Protein Powder

What is it? Casein is another milk protein that digests more slowly than whey, providing a sustained release of amino acids.

If you’re looking for casein protein supplementation, opt for micellar casein, which is the slowest-digesting form. This makes it perfect for before bed or for between meals when you want a sustained release of amino acids.

Aim for 20-40g per serving, and consider mixing it with whey in your post-workout shake for maximum benefits.

Benefits:

• Provides a slow, steady release of amino acids for several hours
• Can help prevent muscle breakdown, especially during sleep
• Thickens shakes, increasing feelings of fullness
• When combined with whey post-workout, enhances muscle growth

Best Time to Take:

• 20-40g before bed
• 10-20g with whey in post-workout shake
• 20-40g between meals as a snack

Pros	Cons
Sustained amino acid release	Slower digesting, not ideal immediately post-workout
Helps prevent catabolism during sleep	Can cause bloating in some people
Makes shakes thicker and more filling	Doesn’t spike muscle protein synthesis like whey

Must Read: Casein Protein – Uses, Side Effects, and More

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3. Creatine

What is it? Creatine is a molecule that’s produced naturally in the body and stored in muscles. It provides quick energy for high-intensity exercise.

If you’re looking for creatine supplementation, you have a few options. Creatine monohydrate is the most common and well-studied form. It’s also the most affordable. Creatine HCl and creatine nitrate are newer forms that may cause less bloating, but they’re pricier and have less research behind them.

When starting with creatine, some people like to begin with a loading phase, taking 20g per day for 5-7 days before dropping to a maintenance dose of 3-5g per day. Others skip the loading and just start with the maintenance dose. Both methods work, so it’s up to personal preference.

It’s important to stay well-hydrated when taking creatine, as it pulls water into your muscle cells. Aim for at least a gallon of water per day.

Consistency is key with creatine – you need to take it regularly to maintain high levels in your muscles. If you stop taking it, the effects will fade after a few weeks.

Some people are non-responders to creatine, meaning they don’t see significant effects even with proper usage. This is likely due to genetics. But for most people, creatine provides a safe and effective way to boost muscle strength, size, and power. It’s one of the most well-researched sports supplements out there.

Benefits:

• Increases strength and power output
• Enhances muscle size by drawing water into muscle cells
• Boosts muscle protein synthesis and IGF-1 levels
• Extensively studied and proven to be safe and effective

Best Time to Take:

• 2-5g pre-workout with protein shake
• 2-5g post-workout with protein and carbs
• 2-5g with breakfast on non-training days

If you’re looking for creatine supplementation, make sure to choose a high-quality creatine monohydrate, as this is the most studied form. Stick to the recommended dosages, as higher amounts won’t provide additional benefits.

Pros	Cons
Well-researched and proven effective	Can cause water retention and bloating initially
Relatively inexpensive	Requires a loading phase for maximum effects
Beneficial for strength, power, and muscle size	Non-responders may not see significant effects

Must Read: How Creatine Helps You Gain Muscle and Strength

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4. Branched-Chain Amino Acids (BCAAs)

What is it? BCAAs refer to three specific amino acids: leucine, isoleucine, and valine. They’re particularly important for muscle growth and recovery.

If you’re looking for BCAA supplementation, choose a product that provides leucine at a 2:1:1 ratio to isoleucine and valine. This ratio is most effective for muscle growth and recovery.

Aim for 5-10g per serving, taken before, during, and after training. You can also take BCAAs first thing in the morning to support muscle protein synthesis.

Benefits:

• Leucine directly stimulates muscle protein synthesis
• Reduces muscle soreness and speeds up recovery
• Provides energy during workouts
• May help reduce muscle breakdown during training

Best Time to Take:

• 5-10g pre-workout in shake
• 5-10g post-workout in shake
• 5-10g with breakfast

Look for BCAA supplements that provide leucine at a 2:1:1 ratio to the other BCAAs for optimal effects.

Pros	Cons
Reduces muscle soreness	Additional benefits may be minimal if consuming adequate protein
Provides energy during training	Can be expensive compared to other amino acid sources
Leucine directly boosts muscle building	Effects may be negligible in trained individuals

Must Read: 5 Proven Benefits of BCAAs

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5. Beta-Alanine/Carnosine

What is it? Beta-alanine is an amino acid that combines with histidine in the body to form carnosine. Carnosine buffers acid in the muscles, allowing for longer, more intense workouts.

If you’re looking for beta-alanine supplementation, start with 1-2g per day and gradually increase to 4-6g per day, split into 2-3 doses.

Note that higher doses can cause a harmless tingling sensation on the skin. Take beta-alanine before and after training (except with creatine) and with creatine at breakfast on non-training days.

Benefits:

• Increases muscle endurance and work capacity
• Reduces fatigue during sets
• May enhance muscle strength and power
• When combined with creatine, boosts muscle growth and fat loss

Best Time to Take:

• 1-2g pre-workout (except with creatine)
• 1-2g post-workout (except with creatine)
• 2g with creatine at breakfast on non-training days

Note that beta-alanine supplementation can cause a harmless tingling sensation on the skin in some people.

Pros	Cons
Improves muscular endurance	The tingling sensation can be uncomfortable for some
Relatively inexpensive	Effects less noticeable in trained individuals
Works synergistically with creatine	The benefits are more for endurance than pure strength

Must Read: How Does Beta-Alanine Help Build Muscle

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6. Nitric Oxide Boosters

What is it? Nitric oxide (NO) is a molecule that causes blood vessels to expand, increasing blood flow. NO boosters typically include amino acids like arginine that serve as precursors for NO production.

Benefits:

• Enhances blood flow to muscles for improved nutrient delivery and waste removal
• Provides better muscle pumps during workouts
• May increase muscle strength and endurance
• Can aid in muscle recovery post-workout

Best Time to Take:

• 30-60 min before training

Look for NO boosters that provide at least 3-5g of arginine per serving for best results. Citrulline is another effective NO-boosting ingredient to look out for.

Pros	Cons
Promotes muscle pumps and vascularity	Effects are temporary
May enhance strength and recovery	High doses can cause GI discomfort in some
Improves nutrient delivery to muscles	Effectiveness can vary significantly between products

Must Read: Do Nitric Oxide Supplements Work

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Conclusion:

So there you have it – the top 6 bodybuilding supplements to help you build serious muscle mass this year.

Remember, supplements are just one piece of the puzzle. You still need to put in the hard work in the gym and the kitchen.

But when used strategically, these supplements can give you an edge. Whey and casein proteins provide the building blocks, creatine and beta-alanine boost your strength and endurance, BCAAs aid in recovery and growth, and NO boosters enhance blood flow for better pumps and nutrient delivery.

The key is consistency. Use these supplements regularly in conjunction with your training and nutrition program, and you’ll be well on your way to packing on size.

Just remember to always buy from reputable brands, follow the recommended dosages, and listen to your body.

Here’s to your muscle-building journey in 2024 and beyond! Stay strong and keep gaining.