It is common knowledge that weight training alone does not equate to muscle mass. In order to get the most out of your training, you also need to pay attention to your diet and the supplements you take. In this article, we list 4 essential supplements you need to include in your diet today to get the most out of your exercise regimen.

  1. Protein

Body builders throughout the world know that protein is essential in order to gain muscle. Specifically, you need to take more protein than your body breaks down. Studies have proven that taking protein supplements causes extra muscle growth in people who exercise regularly. This is especially true for people who may be vegetarians and are not getting enough protein in their diet.

Research suggests that taking one to two grams of protein per kilogram of body weight is ideal for active individuals looking to gain muscle mass. It must be noted that taking more protein than required doesn’t result in muscle mass. Therefore, it is best to stick with the aforementioned range and not to take anything less or more than required.

  1. Creatine

Creatine is the main source of energy for cells that occurs naturally in the body. The body requires creatine to perform any and all movements and is especially vital for body builders. Creatine as a supplement was popularized in the 1990s and has been the subject of many studies ever since. It comes in numerous forms and provides immense benefits to the user.

Taking creatine supplements is linked with increased lean muscle mass, muscular strength, improved blood flow and performance during training. 5 grams of creatine everyday is the recommended dosage. Ideally, in order to gain muscle mass, take half of the daily dose before and another half after workout.

  1. Beta-Alanine

Beta-Alanine is an amino acid that is found in foods rich in protein. It works to counter the acidification that occurs with high-intensity training. Beta-Alanine allows you to work out longer and increase muscle mass by maintaining the blood pH level and keeping it from becoming too acidic.

There are multiple benefits of taking Beta-Alanine supplements such as delayed fatigue during training, increased muscle building, high endurance levels, etc. Four to six grams of Beta-Alanine supplement should be taken every day. Small doses are recommended to avoid skin-tingling sensations that are associated with single large doses.

  1. Caffeine

Did you know that caffeine can help with exercise performance? Not only does it increase mental alertness, but it also improves performance in sports. Research points to the fact that taking caffeine supplements can benefit you in resistance training. Ideally, three to four milligrams of caffeine per kilogram of body weight can increase your workout performance and lead to muscle growth over time.

These four supplements are easy to find and can greatly increase your muscle mass when incorporated with daily training. Remember to have a wholesome diet and to take these supplements within the given range to avoid any complications.