Ranking of food supplements
for muscle mass

A gladiator-like musculature is every man's dream. Broad shoulders, a muscular chest and big biceps are the elements of the male physique that symbolise strength, impress, inspire respect and give women a sense of security. However, often achieving such a silhouette is paid for with murderous exercises and a diet regime.

But what if it is possible to build muscles more easily? Dietary supplements for muscle mass are the solution. Together with specialists in the industry we have prepared a ranking of products helping you build mass. From now on you only need one product. See for yourself that you will not need anything else.

Ranking of food supplements for muscle mass 2022
Overall rating: 10/10
Persistence of results:

Bulk Extreme is the number 1 supplement for athletes. As the name suggests, these capsules help build muscle mass at an extremely rapid rate.

Bulk Extreme is a modern product created to meet the expectations of every athlete, both amateur and professional. According to the manufacturer - the supplementation helps increase muscle mass by up to 95%!

The composition is worthy of note. The product contains as many as 13 components of natural origin. And in this case it's a lucky thirteen! The Bulk Extreme ingredients act synergistically, creating an extremely effective complex of ingredients for muscle mass.

You can buy this product from the official Bulk Extreme website or from Bulkext-reviews.com

How does Bulk Extreme work?

✔️ Helps build lean muscle mass.
✔️ Supports physical and mental performance.
✔️ Helps optimise male sex hormone levels.
✔️ Reduces feelings of fatigue and tiredness.
✔️ Adds energy, allowing for even more intense workouts.
✔️ Triggers a muscle pump effect.
✔️ Increases sexual appetite.

Bulk Extreme is a product that appeared on the market relatively recently, but has already managed to make quite a stir. Many athletes consider it a "must have" for strength training and the only supplement you need to build mass.

*Limited time offer, so hurry up!

Overall rating: 9,8/10
Persistence of results:

Mass Extreme is a product similar to the favourite, which is Bulk Extreme. This supplement helps build muscle mass and the first effects are visible after only two weeks of use.

Mass Extreme is a convenient capsule that takes up little space. You can take them to work, to the gym or on holiday.

What is important is that the product formula is based on natural substances. Thanks to its excellent composition and appropriate proportions of nutrients, Mass Extreme maximises the effects of strength training.

You can buy this product from the official Mass Extreme website or from Massxtreme-reviews.com

How does Mass Extreme work?

✔️ Accelerates the process of building muscle mass.
✔️ Helps sculpt your body.
✔️ Increases energy levels.
✔️ Increases strength and endurance.
✔️ Accelerates post-workout recovery.
✔️ Helps achieve a muscle pump.

Mass Extreme is a product acting on several levels. It supports the development of muscles, and the effects of using the supplement are visible from day to day.

Overall rating: 9,7/10
Persistence of results:

Titanodrol is the next product in our ranking. It is a dietary supplement, which is supposed to accelerate the effects of building muscle mass. The manufacturer emphasizes on the product page that Titanodrol is a supplement which in a few months allows you to build muscles that others take years to build.

Titandrol is a combination of ingredients that help increase the production of male hormones, as well as increasing strength and endurance. Regular use of the product helps to achieve impressive results.

Manufacturer's website: Titanodrol.co.uk

How does Titanodrol work?

✔️ Accelerates the growth of muscle mass.
✔️ Contributes to optimising male hormone levels.
✔️ Increases energy levels.
✔️ Increases physical performance.
✔️ Accelerates post-workout muscle recovery.
✔️ Enhances sexual desire.

You can buy the Titanodrol dietary supplement from the manufacturer's official website. One pack is enough for one month of supplementation.

Overall rating: 9,5/10
Persistence of results:

Another product in our ranking is Probolan 50. It is a dietary supplement that facilitates body sculpting and, according to the manufacturer's claims, helps turn fat tissue into muscle tissue.

According to the manufacturer and many users of Probolan 50, the effects are visible very quickly. It is enough to take two capsules a day in combination with a diet and mass training.

Regular use of the product helps to expose muscles and gain a proportional and muscular posture.

Official website of the manufacturer: Probolan50.co.uk

How does Probolan 50 work?

✔️ Accelerates the building of muscle mass.
✔️ Increases strength and endurance.
✔️ Increases physical performance.
✔️ Contributes to the production of male hormones.
✔️ Improves concentration.

One pack of Probolan 50 supplement is enough for a month's supplementation. Additionally, on the manufacturer's website you can take advantage of a promotion guaranteeing 1 pack free of charge!

Overall rating: 9,2/10
Persistence of results:

The last product in our ranking is Somatodrol - a true classic among muscle mass supplements. This product helps supply the body with nutrients which contribute to rapid muscle mass building.

The product's formula is natural, which will certainly be appreciated by men who want to build their physique without unnecessary side effects.

Manufacturer's website: Somatodrol.co.uk

How does Somatodrol work?

✔️ Helps eliminate cramps and muscle tension.
✔️ Accelerates post-workout muscle recovery.
✔️ Facilitates the building of muscle mass.
✔️ Improves concentration.
✔️ Increases strength and endurance.

The manufacturer of Somatodrol recommends using 1 to 2 capsules of the product twice a day. The package of the supplement contains 60 capsules. Assuming the maximum dose, it is easy to calculate that one pack is sufficient for 15 days of supplementation.

Dietary supplements for mass

Dietary supplements for mass are special foods that are supposed to help you achieve the best possible results of strength training. Simply put, these types of products are designed to help you build muscle mass. Apart from the support in building the figure, the task of nutritional supplements or pills for mass is also to increase strength, efficiency and endurance of the person training. Dietary supplements for mass are dedicated to both women and men. The gender doesn't matter and anyone who wants to improve the look of their figure can use this type of product.

Which mass supplements to choose?

Despite appearances, building muscle mass is not an easy task, as it is necessary to have basic knowledge about nutrition, training and supplementation. Moreover, the right attitude is also a key issue. You cannot lack consistency in pursuing your goal and patience. However, let's go back to the topic of dietary supplements for mass. These are willingly chosen by most athletes, both amateurs and professionals.


Often even beginners are interested in the subject of supplementation. They want to achieve the best possible results in the shortest possible time. Of course this is not surprising, because every trainer has a goal in mind and wants to achieve it as quickly as possible.

Dietary supplements for mass support the building of muscle mass on many levels. They provide valuable nutrients that affect the quality of training and help speed up post-workout regeneration. We should remember, however, that dietary supplements alone will not do the job for us, which is training, and they will not nourish the body as well as a diet including all macronutrients, i.e. proteins, carbohydrates and fats.

When training for mass, supplements such as pre-workout supplements, supplements to be taken after training, gainers, protein, as well as vitamins and minerals may prove useful.

It is popular among athletes to take many different products for mass. Meanwhile, one supplement, such as Bulk Extreme or Mass Extreme, is often enough. These are the best products in our ranking, which act as both a pre- and post-workout supplement. It may therefore be concluded that by buying such a product an athlete gets "two in one", or even "three in one", as some dietary supplements additionally help burn excess fat tissue.

Bulk Extreme – what is it and how does it work?

Bulk Extreme – The Ultimate Sports Supplement for Optimal Muscle Growth

Bulk Extreme is a revolutionary dietary supplement designed for athletes and bodybuilders who want to build lean muscle mass faster. With its complex composition, Bulk Extreme has become increasingly popular due to its effectiveness in enhancing physical performance, boosting energy, and accelerating muscle growth. This supplement contains 12 active ingredients that provide comprehensive support for the male body, including stabilizing hormone balance, developing muscular endurance, increasing exercise potential, and stimulating post-workout regeneration processes.

What Is Bulk Extreme Used For?

Bulk Extreme is primarily used as a muscle growth supplement to speed up the process of building lean muscle mass. The ingredients in Bulk Extreme provide numerous benefits, including faster muscle mass gain, faster recovery, increased strength, and more energy. When combined with a good nutrition plan and strength training program, Bulk Extreme can significantly enhance muscle growth and physical performance.

How Does It Work?

Bulk Extreme contains 12 active ingredients that work together to promote muscle growth and enhance physical performance. The key active ingredients include Bitter melon extract, Nettle leaf extract, Maca extract, Ashwagandha extract, Alfalfa extract, Mumia extract, Siberian ginseng extract, Saw Palmetto extract, and Pumpkin seed extract, along with vitamin B6, vitamin B12, zinc, and selenium. Each ingredient provides unique benefits, such as stimulating muscle growth, improving muscle health, increasing testosterone levels, reducing fatigue during training, and supporting the production of testosterone.

How to Use Bulk Extreme?

For optimal results, Bulk Extreme should be combined with a good nutrition plan and a strength training program. On rest days, take one capsule in the morning and two before going to sleep. On workout days, take one capsule in the morning, one before your workout, and one after your workout. It is recommended to take at least 1.5 grams of protein per kilogram of body weight and train at least three days a week with progressive overload.

When Will Results Show?

Results with Bulk Extreme will vary depending on individual factors, such as training frequency, diet, and rest. However, users can expect to see an increase in strength in the first few weeks, with the most significant results appearing between months three to six.

Do You Need a PCT?

Unlike anabolic and androgenic steroids (AAS), Bulk Extreme is a natural supplement that does not require post-cycle therapy (PCT). The ingredients in Bulk Extreme will not disrupt hormone regulation, making a PCT unnecessary.

Possible Side Effects of Bulk Extreme

Bulk Extreme has no known side effects. Some individuals may be hypersensitive or allergic to the ingredients in Bulk Extreme, which may cause itching, nausea, or headaches. However, most people are not hypersensitive or allergic to these ingredients.

Who is Bulk Extreme Suitable For?

Bulk Extreme is intended for individuals who engage in strength training or bodybuilding. This supplement can be used by adult men and women, but it is not suitable for children under the age of 18 or pregnant or breastfeeding women.

Experiences with Bulk Extreme

The experiences with Bulk Extreme are overwhelmingly positive. Users report significant gains in muscle mass, increased strength, and enhanced physical performance. The supplement has received rave reviews on bodybuilding forums, personal blogs, and customer reviews on the official website.

Where Can I Buy Bulk Extreme?

Bulk Extreme can only be purchased online through the official website or authorized resellers. Customers who purchase Bulk Extreme from the official website can receive a one-time 50% discount. The supplement is not available in physical stores. The company provides fast and reliable delivery to the United Kingdom, Ireland, Canada, the United States of America, and 146 other countries.

Bulk Extreme is a high quality dietary supplement for people stimulating muscle mass growth. One capsule contains valuable plant extracts that help improve your physical performance, as well as increasing your exercise capacity. What’s more, the supplement adds energy and accelerates the process of building muscle mass. Bulk Extreme naturally regulates testosterone levels in the body. It is worth noting that Bulk Extreme is characterised by a safe composition, which has a big impact on its effectiveness. It has been noted that systematic use of the supplementation also ensures an increase in muscle mass and elimination of fat tissue. In summary, Bulk Extreme provides:

  • An increase in muscle mass,
  • Extra energy, and therefore better performance during training,
  • Increased testosterone production,
  • Increased libido, strong erections,
  • Strengthened muscle condition,
  • Accelerated fat burning process,
  • Improved prostate function,
  • Improved concentration and memory.

The action of Bulk Extreme is based on the selection of ingredients in the right proportions. They determine the rate at which you build muscle and reduce fat tissue. To achieve the desired results, follow the manufacturer’s recommendations and regularly take Bulk Extreme supplementation.

Bulk Extreme composition

The Bulk Extreme formula has been developed on the basis of numerous original ingredients. The selection of each of them and combining them in the right proportions affects the achievement of satisfactory results. Bulk Extreme contains:

Momordicin – extract from the fruit of the cucumber quail, or bitter melon, abounds in polyphenolic compounds, saponins and triterpenoids such as charantin.

  • stimulates muscle growth without side effects,
  • stimulates muscle protein synthesis,
  • protects muscles from catabolism,
  • improves muscle function and endurance,
  • increases training efficiency,
  • normalizes blood sugar levels,
  • helps to maintain a healthy body weight,
  • prevents accumulation of fat tissue,
  • reduces the level of bad cholesterol in blood,
  • improves immunity.

KSM-66 ® – extract from the root of Vitania ospina

  • supports natural testosterone production in the body,
  • reduces fat levels,
  • increases the rate of regeneration after training,
  • improves cardio-respiratory endurance,
  • protects against the build-up of unwanted fatty tissue
  • stimulates muscle tissue growth,
  • stimulates regeneration processes,
  • reduces cortisol levels,
  • reduces stress and tension,
  • neutralises harmful free radicals,
  • reduces inflammation,
  • supports testosterone production.

Nettle leaf extract – contains vitamins A, B2, K and minerals: silicon, calcium, manganese, iron and phosphorus as well as other active components, organic acids, flavonoids, tannins.

  • gives energy,
  • strengthens the immune system,
  • anti-inflammatory, analgesic, anti-cancer and antibacterial,
  • cleanses the body of toxins,
  • improves immunity,
  • helps maintain high testosterone levels in the body,
  • helps to maintain proper muscle mass.

Extract from lucerne herb – supplements vitamin B, C, D and K deficiencies, providing also minerals, calcium, potassium, phosphorus, silicon, manganese and iron.

  • Supports vitality,
  • increases stamina,
  • regulates the hormonal balance,
  • improves the functioning of the immune, circulatory and urinary systems,
  • slows down the ageing process,
  • stimulates cleansing of the body from toxins.

Extract from eleutherococcus spinensis root

  • eliminates physical and mental stress,
  • improves functioning of the cardiovascular system,
  • supports the brain and heart,
  • improves immunity,
  • reduces the risk of lifestyle diseases,
  • improves concentration levels during exercise,
  • combats fatigue,
  • improves regeneration,
  • influences the immune, nervous and circulatory systems.

Pumpkin seed extract

  • supports development of muscle tissue,
  • supports production of male hormones,
  • increases blood supply to and oxygenation of muscles,
  • improves muscle function,
  • stimulates synthesis of muscle proteins,
  • has a positive effect on the sexual and urinary systems,
  • increases the body’s natural immunity,
  • minimises the risk of cancer.

Maca root extract – is a source of fibre, polyphenols and glucosinolates, compounds with anti-inflammatory properties.

  • It shows adaptogenic properties,
  • regulates hormone levels,
  • increases strength of muscle mass,
  • increases the efficiency of the body,
  • increases libido, improves erection power and sexual performance,
  • promotes efficient construction of new muscle proteins,
  • regulates testosterone levels,
  • increases fertility and potency.

Extract from mumio

  • supports the skeletal system,
  • regulates hormones,
  • supports fertility,
  • inhibits the ageing process,
  • adds strength, reduces fatigue and protects against slumps in form.

Sabal palm fruit extract

  • supports muscle mass building,
  • stimulates testosterone production,
  • prevents muscle spasms,
  • supports prostate health,
  • affects the urinary tract and libido,
  • increases muscle strength and stimulates muscle growth,
  • improves sexual performance, prevents erectile dysfunction.

Vitamin B12, Selenium SeLECT, Vitamin B6, Zinc

Bulk Extreme – for whom it is intended

Thanks to its comprehensive action, Bulk Extreme is aimed at men with a wide range of problems. Bulk Extreme is recommended for men who:

  • Want to reduce excess body fat,
  • Are struggling with erectile dysfunction,
  • Want to increase their libido,
  • Want to improve their physical condition,
  • Want to improve their performance during workouts,
  • Increase testosterone production.

Bulk Extreme – how to use

Bulk Extreme supplementation provides the desired effects only during systematic use, because only regularity is the key to success. The manufacturer recommends taking 3 capsules daily with a large glass of water to ensure better absorption of the ingredients.

Bulk Extreme – where and at what price to buy

Unfortunately, Bulk Extreme tablets cannot be found in stationary shops, they are not available in pharmacies or drugstores. So where to look for them? They are available only on the manufacturer’s direct website, where you are guaranteed to buy a product of full value, tested and safe. The manufacturer, through sales on his website, offers a product that does not cause any side effects, which cannot be said about similar preparations available from other sources. In addition, the manufacturer by resigning from stationary sales is able to offer the product in attractive price variants, because the cost resulting from the intermediation of sales, as well as transport and storage is omitted.

Bulk Extreme capsules are available in three price variants:

  • Basic – 1 pack, 90 tablets, price €49.00
  • Standard – 2 packs plus 1 free, which gives a supply of 270 tablets, price €98.00
  • Optimal – 3 packs plus 3 free, giving a reserve of 540 tablets, price €147.00

Undoubtedly, the optimal variant is the most beneficial, as the price of a single pack is €24.50.

Bulk Extreme is a sports supplement that is used to build muscle mass. It is designed to help you train longer and more intensely by reducing the effects of fatigue, which improves not only the appearance of your muscles but also their physical strength. It also helps maintain a healthy level of testosterone, which helps maintain high levels of fitness and contributes to rapid muscle growth.

Bulk Extreme is a sports supplement that is used for building more muscle mass. It contains a powerful composition of 12 active ingredients, including Momordicin, which supports testosterone production and eliminates the effects of testosterone deficiency. It also provides energy before working out, supports recovery after a workout, and helps build muscle mass.

Bulk Extreme contains a mixture of 12 natural ingredients that are supposed to help build muscle mass faster by stimulating muscle growth, increasing testosterone levels, reducing fatigue and speeding up recovery. The main ingredients are:

· Bitter melon extract (Momordicin®): This ingredient contains charantin and bitter compounds that act as natural selective modulators for the androgen receptor, which is involved in muscle function and prostate health.

· Nettle leaf extract: This ingredient contains polyphenols that improve muscle health and reduce muscle breakdown.

· Maca extract: This ingredient increases testosterone levels and enhances libido.

· Ashwagandha extract (KSM-66®): This ingredient increases strength and supports the natural production of testosterone. It also has anti-stress and anti-inflammatory properties12.

· Alfalfa extract: This ingredient helps build muscle mass by providing protein, vitamins and minerals.

· Mumia extract: This ingredient increases testosterone level and supports fertility and skeletal system. It also contains fulvic acids that have antioxidant and anti-inflammatory effects.

· Siberian ginseng extract: This ingredient reduces fatigue during training and boosts energy levels.

· Saw palmetto extract: This ingredient ensures that less testosterone is converted to DHT, which is a hormone that can cause hair loss and prostate problems.

· Pumpkin seed extract: This ingredient supports the production of testosterone by providing beta-sitosterols, which are plant sterols that have anti-inflammatory and cholesterol-lowering effects.

· In addition to these ingredients, Bulk Extreme also contains vitamin B6, vitamin B12, zinc and selenium (Selenium SeLECT®), which are essential for various metabolic processes in the body.

How long does it take to see results from Bulk Extreme?

According to the Bulk Extreme reviews from the users, one can expect the results within 1-2 months as soon as one starts the treatment and the results will last for a long span of 1-2 years. It is important to follow the recommended dosage given by the manufacturer to achieve results soon1.

What is a balanced diet for bulking?

A balanced diet for bulking is one that provides enough calories and macronutrients (protein, carbs and fat) to support muscle growth while minimizing fat gain. According to the search results, a balanced diet for bulking should follow these general guidelines:

· Eat more calories than you burn. You can estimate your calorie needs by multiplying your body weight in pounds by 14–18, depending on your activity level. Then add 10% to get your calorie surplus1. For example, if you weigh 150 pounds and are moderately active, you may need about 2,500 calories per day to maintain your weight. To bulk up, you would need to eat about 2,750 calories per day (2,500 x 1.1).

· Eat enough protein. Protein is essential for building and repairing muscle tissue. You should aim for 2–2.5 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), you would need about 136–170 grams of protein per day.

· Eat enough carbs. Carbs are the main source of energy for your muscles and brain. They also help replenish glycogen stores after a workout and stimulate insulin release, which promotes muscle growth1. You should aim for 4–7 grams of carbs per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), you would need about 272–476 grams of carbs per day.

· Eat enough fat. Fat is important for hormone production, cell membrane function and absorption of fat-soluble vitamins. You should aim for 0.5–2 grams of fat per kilogram of body weight per day. For example, if you weigh 68 kilograms (150 pounds), you would need about 34–136 grams of fat per day.

· Choose nutrient-dense foods from all food groups. You should eat a variety of foods that provide protein, carbs, fat, vitamins, minerals and antioxidants. Some examples are lean meats, eggs, dairy products, fish, nuts, seeds, beans, lentils, whole grains, fruits and vegetables.

· Avoid alcohol and sugary or deep-fried foods. These foods provide empty calories that can interfere with your muscle growth and health goals. They can also increase inflammation and oxidative stress in your body.

What for mass? That is, what is worth using

Many athletes, even if they are not initially interested in dietary supplements, sooner or later reach for a product which is supposed to help build muscle mass. It is worth knowing which products are the most popular and which effects they have in the context of building muscle mass.


There is no doubt that creatine is one of the most popular dietary supplements for muscle mass. It is a product willingly chosen by both professional and amateur athletes. No matter what level of strength training you are at, creatine may interest you and improve the effects of your exercises.

Importantly, creatine occurs naturally in the human body, so there are no dangers associated with its use.

Approximately 120 g of creatine can be isolated in the human body, the vast majority of which is accumulated in the muscles. Generally speaking, creatine allows you to perform long and intensive workouts, because your muscles are able to withstand more.

There are many creatine products on the dietary supplement market, which are available in various forms. Below is a list.

Creatine monohydrate - the most popular, simplest and also the cheapest form of creatine. It is characterised by high assimilability, has anabolic effects and promotes water retention.

Creatine citrate - is a combination of creatine with citric acid. This is a very well absorbed form.

Creatine malate - is a combination of malic acid and creatine monohydrate in a 3:1 ratio. It has a similar effect to monohydrate, however it does not tend to accumulate water in cells.

Creatine nitrate - a combination of creatine with nitrogen molecules. This form of creatine helps to increase the volume of blood vessels.

Creatine Hydrochloride - a stable form of creatine which does not change into inactive creatinine which is excreted in urine.

Creatine Alphacetoglucarate - a mixture of glucaric acid and creatine. It increases the body's ability to exert effort, accelerates regeneration after training and facilitates building muscle mass.

Creatine orotate - is a combination of creatine and orotic acid. It is commonly believed to be the strongest form of creatine.

In addition to the above forms of creatine, we can also find magnesium chelate creatine and alkalinised creatine.

Which creatine should I choose for the beginning? The best choice is monohydrate. It is cheap, effective and sufficient.

Creatine allows you to exercise more intensively and effectively, which translates into effects in the form of gaining muscle mass. Additionally, this supplement makes muscles regenerate faster, which in turn allows to train more often.

Creatine users emphasise that the very consumption of creatine in a way enlarges muscles. This is because creatine contributes to water retention in muscle cells, which makes them optically larger.

Some studies also show that creatine may be helpful in weight loss, as it helps burn fat tissue.


Another very important macronutrient, the consumption of which is obligatory if you want to build muscle mass, is protein. Protein is the building material of not only muscles, but also skin, hair and nails. Protein available in the form of dietary supplements is most often in the form of powder and is obtained from milk, soya or other plants.

According to the latest recommendations, people who train for strength should increase their protein intake, and sometimes the recommended intake can be even twice as high as in the case of a person who does not train. So how much protein should a gym-goer take in? It is assumed that from 1.4 g to even 2 g per kilogram of body weight. This means that a 70 kg person should provide the body with 99 g to 140 g of protein. Sometimes we have problems with consuming this amount during the day, which is why protein supplements come to our aid.

What types of protein are there?

If you go to a supplement shop, you will quickly notice that there are different types of protein on the shelves. It is worth getting to know these products a little better:

WPC or whey protein concentrate - this is the most popular type of protein supplement. 80% of this dietary supplement is protein and the remaining 20% is fat. WPC protein has an anabolic effect.

WPI - whey protein isolate - is a protein derived from whey. It is very well absorbed and therefore supports anabolic processes immediately after intake.

WPH - whey protein hydrolysate - provides amino acids and has a high biological value

Casein - prevents the breakdown of muscle tissue. Casein is digested for a very long time, which ensures constant access to amino acids for a long time.

Soy protein - contains essential amino acids. It is mainly used by people on vegan and vegetarian diets.

In addition to the above-mentioned types of protein, athletes often choose egg protein or beef protein.

At this point it is important to dispel the myth that protein alone can help build muscle mass. Working on your figure is not just about eating protein. It is necessary to have a calorie surplus, a proper diet and also regeneration. Of course you need to realise that an insufficient supply of protein in the diet of an athlete can lead to a lack of progress in building muscle mass, so protein should be treated as one element of the whole puzzle.

It is also worth emphasising that protein can be consumed by both women and men. It contributes equally, regardless of gender, to building the figure.


Carbohydrates are another macronutrient that we should not avoid. Recently, carbohydrates have been highly demonised due to the prevalence of high-fat diets, in which carbohydrates are consumed in minimal amounts. The ketogenic diet is designed to quickly lose weight, not build mass, so it will not be recommended for strength-training athletes. It is therefore important to remember about carbohydrates and not to avoid eating them.

Carbohydrates are a source of energy. It doesn't matter if we are physically active or not, we need carbohydrates. It's hard to list sources of carbohydrates because we find them almost everywhere - in processed and unprocessed foods.

Carbohydrates are divided into simple sugars and complex sugars. Simple sugars are quickly digested by the body, which means that energy is delivered quickly. Consumption of simple sugars causes a spike in blood glucose. When we eat simple sugars, we quickly crave more carbohydrate snacks, and this is a direct route to exceeding our calorific needs and growing fat rather than muscle tissue.

Athletes should definitely more often reach for complex carbohydrates which do not cause a sudden jump in blood sugar, as is the case with simple sugars. Complex carbohydrates ensure that energy is released gradually over a much longer period of time.

How do I build muscle mass effectively?

Building muscle mass is a process that takes time, and the effects depend on factors such as individual predisposition to building mass, the diet followed and, of course, commitment to training. Some people need a few months to get a good-looking figure, while others will need several years. What's more, you can also take shortcuts, but that's not what this article is about, because we want to promote natural ways of building muscles.

In the process of building muscle mass, we can distinguish two types of metabolic reactions: anabolic and catabolic.

In a nutshell: anabolic reactions come down to the growth of muscle tissue. As far as catabolic reactions are concerned, they mean the breakdown of muscles, which is why it is necessary to reduce them as much as possible.

Every athlete who wants to achieve maximum results should strive for the advantage of anabolic over catabolic reactions.

A calorie surplus is extremely important in the process of building muscle mass. It allows us to increase the number of anabolic reactions taking place in the body. Without a calorie surplus, building muscle mass will not be effective. Over time it will lead to weight loss, but also to the shedding of muscle tissue.

Before taking any action related to building muscle mass, it is worth calculating your caloric needs. You can do this with the help of the internet, a smartphone app or by consulting a specialist. We recommend using the services of a professional, because it will give us a guarantee that we will receive the most reliable guidance.

Once we know what our caloric needs are, we should compose our menu in such a way that it includes a caloric surplus. This means that we need to eat more calories than we can burn. The recommended calorie surplus is around 100-200 kcal, although it may be higher or lower depending on the frequency and intensity of training. When it comes to the diet and calorie surplus itself, we can consult a dietician or use the help of a personal trainer.

Achieving a calorie surplus is very easy, but to build muscle mass it must be done wisely. Overeating fast-food or sweets may contribute to the growth of fat tissue.

It is worth "listening" to the body. If we see that a calorie surplus of 100 kcal does not give satisfactory results, then it is worth increasing the calorie supply. That is why many people who want to achieve the best results in the shortest possible time use the help of specialists.

Without protein you will not grow

From the previous paragraphs you already know what protein is and what types of protein supplements we distinguish. It is worth bearing in mind that this macronutrient is the most important building block and therefore protein supply must be at the right level. Most strength trainers consume between 1.4 g and 2 g per kilogram of body weight. Some people allow themselves a higher intake, but this is not always recommended, as protein in excessive quantities can be harmful to the body through excessive strain on the kidneys and loss of calcium, as well as deficiencies in other minerals and vitamins.

It is therefore necessary to find the golden mean and take in the amount of protein that is sufficient and does not lead to side effects.

Protein sources are mainly dairy products, fish, meat, pulses and nuts. Many strength trainers choose to supplement their protein with protein supplements.

Training and recovery

Diet and supplementation are half the battle. And what is the other half? Obviously it is training, that is physical activity in the form of strength training. Exercise causes micro-damage to the muscle tissue. During regeneration this damage is built up with stronger bonds.

It is difficult to determine which training is best. In most situations it depends on the individual case. It is worth preparing a workout that works on the muscle parts that we care most about expanding. There are free workout charts available on the web which you can use, but to get the best results it is worth consulting a personal trainer who will prepare a workout adjusted to your capabilities and expected effects.

In the process of building a muscular body the regeneration process is also important. Unfortunately, many people forget about regeneration or deliberately avoid it hoping that daily workouts will give the best results. Meanwhile, it is worth realising that muscles grow when they rest.

What does regeneration consist in? First of all, it is a break from exercise lasting at least 24 hours. Not only is rest important, but also sleep, which should last 8 hours. Now do you understand why most people exercise 3 times a week e.g. on Monday, Wednesday and Friday? The remaining days of the week are intended for recovery.

Which nutritional supplements should I choose?

Building muscle mass is a process requiring many sacrifices from us. Apart from diet and training we often decide on supplements, which is common and normal. But which supplements should you choose?

First of all, take a look at our ranking. In it we have identified the 5 best dietary supplements for athletes: Bulk Extreme, Mass Extreme, Titanodrol, Probolan 50 and Somatodrol. These products enjoy very good opinions, have been available on the market for a very long time and are recommended by both amateur and professional athletes. Special attention should be paid to such products as Bulk Extreme and Mass Extreme. They have been created from natural ingredients, so when you choose one of them you can be sure that you are using the highest quality product.

What should you watch out for?

Some dietary supplements may contain dyes, the same as those found in sweets. Their advantage is that they give the nutrient the right colour - more pleasing to the eye. From the point of view of an athlete, however, dyes are not necessary, because nutrients do not have to be visually attractive, but simply effective.

In addition to dyes, nutritional supplements may contain other substances that act only as 'fillers' and in fact have no health-promoting properties. Therefore, we should choose products which are free of unnecessary ingredients, such as dyes.

Why have we created our ranking of products for mass gain?

Many people who start their adventure with strength training have a specific goal. It usually comes down to achieving 100% effects in the shortest possible time. We often decide to use the gym when we want to lose weight, shape our figure or have an important event waiting for us when we just want to look good. Unfortunately, supplement shops are full of products which are of low quality, give little or no effect and the only thing we achieve is to get rid of... cash. Many products are made of low-quality, cheapest ingredients, so we can encounter negative opinions about all supplements. It is important to know that lumping all dietary supplements together is a mistake, because there are products that are effective, work, and athletes have been using them for many years.

What are these products? Take a look at our ranking. We have created it in order to select the best of the best supplements. We have provided our readers with 5 dietary supplements and everyone is sure to find a product tailored to their needs. The products we have indicated enjoy favourable opinions of both experts and consumers. Thanks to this study you already know which product is worth choosing and which should be avoided.

Remember also that our ranking is addressed to everyone counting on excellent effects of strength training. Using Bulk Extreme, Mass Extreme and other dietary supplements from our ranking you can expect very good results, regardless of whether you train as an amateur or you are planning your future in bodybuilding.


If you are planning to train for strength and you want to support yourself with dietary supplements for mass, our ranking will certainly be helpful. Remember, however, that you must take care of such elements as a diet including all macronutrients, training and regeneration. Remember that supplementation alone cannot be treated as the basis of a diet or as the basis of the muscle mass building process in general. All dietary supplements you use are designed to have a specific nutritional effect.

We believe that the products presented by us are currently the best dietary supplements available on the market to help you build muscle mass. No matter which product you choose, you can expect the effects declared by the manufacturer. Of course, we recommend the products from position 1-2 the most, because they meet the expectations of even the most demanding sportsmen.