Muscle Mass

Supplements to Build Muscle Mass: Protein, Creatine and Gainers

Buy muscle mass supplements. In this collection you will find the supplements most sought after by people who want to build muscle mass: whey protein, protein bars, creatine monohydrate and mass gainers, from brands such as Optimum Nutrition, MyProtein, Dymatize, BioTechUSA, Applied Nutrition, OstroVit and Barebells. Remember: the starting point is always a strength training plan and a balanced diet.

Whey protein: concentrate, isolate and hydrolysed. Whey protein comes in several forms. Whey concentrate usually offers excellent value for money; whey isolate undergoes additional filtration and generally has more protein per 100 g and less fat and carbohydrate; hydrolysed whey contains protein partly broken down into peptides. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.

Creatine: powder, capsules or chewable tablets. Creatine monohydrate is simple to use: just one daily serving, every day. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.

Mass gainers. For those who struggle to reach the calories they need, mass gainers combine carbohydrates and protein in a single serving. They are a practical way to increase energy intake without adding more meals.

Protein bars for everyday use. Protein bars are a practical snack to take to work or the gym. Check the label for protein, sugar and polyols per bar.

How to choose. If you need more calories, start with a gainer; if you already eat enough but lack protein, a whey is usually the simplest choice. Creatine can be combined with either. Nutri9 is an online shop delivering throughout Portugal, with a physical shop in Malveira.

FAQ — How much protein should I take per day? It depends on your body weight, training and diet. Follow the recommended daily dose of each product and, if in doubt, speak to a nutritionist.