Thread by @TheForeverAlpha

The Top MUSCLE-Gaining Supplements (Thread):

Supplements can amplify your muscle gain if you already have the basics in place:

- Training
- Recovery (diet and sleep)

If either side of the equation is lacking, your muscle gain will suffer.

But...

Supplements can very much speed the process up once you already know what you're doing.

When it comes to supplements, it's important to look at the facts and not get dragged in by the hype and the BS.

Stay objective, and you'll be fine.

Here are my recommendations:

1) Creatine Monohydrate

Monohydrate is all you'll need.

There's loads of other types of creatine, but they're marketing ploys and won't give you anything mono won't.

TONS of studies have been done on the effectiveness and legitimacy of mono, including:

A meta-analysis here, which found 1.4% increases in strength PER WEEK (which will add up over time):

ncbi.nlm.nih.gov/pubmed/12433852

Plus LOADS of studies concluding that there's many health benefits, including protection against:

- Muscular dystrophy
- Parkinson's
- Diabetes
- Osteoarthritis
- Fibromyalgia
- Brain and heart ischemia
- Adolescent depression
- Ohter age related illnesses

Link here:

ncbi.nlm.nih.gov/pubmed/28615996

So yes, creatine mono has its uses.

Next:

2) ZMA

I'm a fan of ZMA, especially for recovery.

I mentioned it in the testosterone supplements thread, so it should be no surprise that it's in this one too.

ZMA will increase your sleep quality, and if you're deficient in zinc, your T will sky-rocket.

Next:

3) Weight Gainer Shakes

Alright, let me preface this by saying:

These are only for LEGIT hard-gainers.

Skinny fat guys will only get fat doing this.

Weight gainers are for men who are BOTH:

A) Low muscle, and;
B) <12% bf

More:

They're specifically for guys who have terrible appetites, and really struggle to get enough protein and carbs in, therefore it's really difficult to get the 'basics' sorted (see top of thread).

If this is you, then this shake could be a game-changer.

MyProtein are great.

Now, if you're looking to keep your hard-earned muscle or perhaps even grow it while leaning down with IF, then get daily tips on how to below.

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- Learn about supplements
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