The Best Supplements For Bulking

Building muscle is an exciting journey, but it requires careful planning. To succeed in your bulking phase, you need a calorie surplus and a consistent workout routine. A calorie surplus provides the energy and nutrients your body needs for building muscle, while regular training ensures those calories are put to good use.

However, bulking isn’t just about muscle - you may gain some fat along the way, which is a natural and expected part of the process. With the right balance of diet and training, this fat gain can be minimized. Once your routine and nutrition are on point, adding specific muscle growth supplements can further optimize your progress.

Let’s dive into the best supplements for bulking and how they can help you build muscle effectively.

1. Mass Gainer

As the name suggests, mass gainers are designed to help you gain mass. These products typically combine fast-digesting carbohydrates and whey protein, with some formulas including other ingredients like creatine or vitamins. They’re a convenient option for those struggling to meet calorie requirements through whole foods alone.

That said, mass gainers should supplement, not replace, a proper diet. If your meals provide most of your calorie needs but you still fall short, mass gainers can bridge the gap and ensure you stay on track during your bulking phase.

When to take mass gainer shakes?

On workout days, it’s best to take a mass gainer shake after your training session to replenish glycogen and support recovery. On rest days, consume it anytime to meet your calorie goals.

Are mass gainers safe?

Yes, mass gainers are safe when used alongside a balanced diet. They should not be relied on as a meal replacement.

2. Whey Protein

Whey protein is one of the best muscle growth supplements, offering a rich source of amino acids that your body uses to repair and build muscle tissue. It’s a fast and efficient way to meet your protein needs, especially during a calorie surplus.

For example, one scoop of whey protein from a trusted brand like Optimum Nutrition provides 24 grams of protein, equivalent to 100 grams of raw chicken breast. You can further boost your protein intake by mixing whey protein with milk, making it ideal for creating protein shakes for muscle gain.

Want to explore high-protein foods? Check out our article on High-Protein Foods for additional meal ideas!

How to make protein shakes for muscle gain?

To make a high-protein shake, mix one scoop of whey protein with 250ml of regular milk. This provides around 28-30 grams of protein, making it an excellent way to boost your daily intake. You can also add 5-10 grams of creatine if you’re looking to support muscle growth and improve workout performance, but it’s not a must-have - just an option to enhance your results.

Do you need protein powder?

If you’re already consuming enough protein through whole foods like meat, fish, and others, you may not need a protein supplement. Calculate your macros to determine if extra protein is necessary.

3. Creatine

Creatine is one of the most studied and effective supplements for muscle growth. It boosts energy during high-intensity workouts, enabling you to lift heavier weights and recover faster between sets. During a bulking phase, creatine also enhances muscle hydration, which can make your muscles appear fuller and more defined.

How to use creatine for muscle growth?

For most people, 5 grams of Creatine Monohydrate daily is sufficient. Alternatively, you can begin with a loading phase, consuming 10-20 grams daily for the first week, then switch to 5 grams daily for maintenance. A common approach is to take creatine for one month, followed by a one-month break, and then repeat the cycle. The loading phase helps saturate your muscles faster, allowing you to see results sooner, but it’s optional depending on your goals and budget.

Which creatine formula is the best for mass gain?

Stick to Creatine Monohydrate - it’s the most affordable and well-researched option. Premium formulas exist but are generally unnecessary unless you’re curious to experiment.

4. Multivitamins

When you’re in a bulking phase, your primary focus might be on consuming enough calories and protein to support muscle growth. However, it’s equally important to ensure your body has the essential vitamins and minerals it needs to function at its best. Multivitamins can fill any gaps in your diet, ensuring you’re not missing out on nutrients like Vitamin D, magnesium, or zinc, which play crucial roles in muscle recovery, energy production, and overall health.

Bulking diets, especially if they rely on repetitive food choices, can sometimes lack variety, leading to potential deficiencies. Taking a quality multivitamin ensures your immune system stays strong, your metabolism functions efficiently, and your muscles recover optimally after tough workouts.

While multivitamins aren’t a direct muscle-building supplement, they act as a supportive foundation, helping your body process the nutrients from your diet more effectively. Adding Omega-3 fatty acids can also be beneficial, as they support joint health and reduce inflammation, which can be particularly useful when lifting heavy weights.

5. Anything Else?

The above muscle growth supplements are staples for most people during their bulking phase. However, everyone’s body is different, so it’s important to listen to what yours needs.

For example, if you experience joint discomfort, consider a joint support supplement. Struggling with poor sleep? Look into sleep aids or melatonin to get better sleep. Remember, research any supplements you’re considering, and consult a healthcare professional when necessary.

Final Thoughts

Supplements can complement your bulking journey but are not a substitute for a proper diet and consistent training. Focus on building a calorie surplus with nutrient-rich foods, and use supplements strategically to enhance your results.

If you’re planning to switch to cutting later, don't forget to check out our article on The Best Supplements for Cutting.