tell me all the supplements for muscle gain

For muscle gain, several supplements have been noted for their efficacy:

1. Creatine:

   • Creatine monohydrate is highly recommended, as it has the largest evidence base supporting its benefits. Typical dosage is about 5 grams per day, adjusted based on body size. Creatine timing isn't crucial and can be taken any time during the day 1 2.
   • Aside from muscle benefits, creatine supports bone health and cognitive functions like memory 2.

2. Protein Supplements:

   • Whey protein is a popular choice for its high bioavailability, supporting muscle synthesis and recovery. A general guideline is about 1 gram of protein per pound of body weight per day 3.
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       Creatine Insights

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       Creatine Benefits

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       Protein Supplement Insights

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       Muscle Nutrition Insights

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       Amino Acids Explained

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   • Plant-based options like potato protein offer alternatives for those avoiding animal products, although whey remains a highly efficient choice 3.

3. Leucine and Amino Acids:

   • Consuming 700 to 3000 milligrams of the essential amino acid leucine per meal can support muscle growth and repair. While it’s preferred to obtain amino acids through whole foods, supplements can be useful when dietary intake is insufficient 4 5.

4. Food-Based Supplements:

   • Whole foods are prioritized for providing essential nutrients but supplements like whey or casein can complement dietary intake, especially when actual food isn't accessible 3.

The importance of a calorie surplus (10-15%) is also highlighted for muscle gain, along with balanced protein intake from diverse sources 4. Make sure to evaluate each supplement choice based on personal dietary preferences, size, and fitness goals.