Supplementation plan to gain muscle mass

October 5, 2025Editorial Team
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Supplementation plan to gain muscle mass: protocols for beginners and advanced users

Summary: This article offers a comprehensive supplementation plan for those looking to gain muscle mass. You'll find scientific basis, dosages, differentiated protocols for beginners and advanced users, safe combinations, and practical examples of routines and stacks. We also include references to relevant scientific studies and suggestions for Foodelis products to integrate into each protocol.

Index

Fundamentals of muscle mass gain

Before considering supplements, it's important to understand the basic principles that determine hypertrophy (muscle mass gain). Supplementation is a complement to, not a substitute for, a proper diet and appropriate training.

Key physiological principles

  • Progressive overload: stimulating the muscle with increasing tension or volume over time.
  • Positive energy balance: a slight caloric excess facilitates the synthesis of new muscle tissue.
  • Adequate protein intake: amino acids are the building blocks for muscle protein.
  • Leucine distribution and dose per meal: Leucine activates anabolic pathways (mTOR) that promote protein synthesis.
  • Recovery: sleep, stress management, and adequate rest intervals.

Supplements act on some of these mechanisms: they increase the availability of substrates (protein, creatine), modulate fatigue (caffeine, beta-alanine), or complement nutritional deficiencies (vitamin D, omega-3).

Macronutrients and calories: the foundation of progress

An effective supplementation plan always starts with a structured diet:

Calories

To gain muscle mass, a moderate caloric surplus is recommended: between 250 and 500 kcal per day above maintenance, adjusting according to the response (slower and cleaner at 250 kcal, faster at 500 kcal with the greatest possible fat gain).

Proteins

Evidence suggests that consuming between 1.6 and 2.2 g/kg of body weight per day maximizes protein synthesis in active (endurance) populations. A major meta-analysis recommends similar ranges to maximize muscle mass gain when combined with resistance training [Morton et al., 2018].

Carbohydrates

Carbohydrates provide glycogen and help sustain performance during intense training sessions. For most strength trainees, 3–6 g/kg/day is usually sufficient; larger athletes will require more.

Fats

Maintain 20–35% of total calories from fat, prioritizing monounsaturated and polyunsaturated fats (omega-3). Fats are essential for hormone production and the absorption of fat-soluble vitamins.

Essential supplements with evidence

The following describes the supplements with the strongest scientific backing to promote muscle mass gain when combined with resistance training and adequate protein intake.

1. Creatine (monohydrate)

Why it works: Creatine increases the availability of phosphocreatine in the muscle, improving energy production during high-intensity efforts and facilitating greater overall work during training, which translates into greater gains in muscle mass and strength.

Dosage and protocol: Classic protocol: Loading phase 20 g/day (4 x 5 g) for 5–7 days, followed by maintenance 3–5 g/day. Alternative without loading phase: 3–5 g/day from the first day (more time for saturation).

Safety: Creatine monohydrate is safe in healthy individuals at recommended doses; extensive reviews on its safety and efficacy have been published [Kreider et al., 2017].

Suggested product: Foodelis Creatine Monohydrate — pure and micronized formulation, ideal for loading and maintenance phases.

2. Whey protein

Why it works: It provides high-quality amino acids with rapid digestion, supplies leucine, and stimulates post-workout protein synthesis.

Dosage and use: 20–40 g of whey protein per serving is a practical post-workout option; integrate high-quality protein throughout the day to reach your total protein goal.

Suggested product: Foodelis Whey Protein — ideal post-workout or as a daily protein supplement.

3. Vegetable protein (for vegans or intolerants)

Why: Vegan versions (pea, rice, blend) can be just as effective if adjusted in quantity and amino acid profile. Look for blends that provide sufficient leucine or combine with leucine-rich foods.

Supplements with moderate or situational evidence

These supplements can provide additional benefits, especially in specific situations (high training volumes, cutting, advanced age, or limited recovery).

4. Beta-alanine

Why: Beta-alanine increases intramuscular carnosine levels, which helps to filter acidosis during high-intensity efforts (30 for 10 minutes), improving work capacity and training volume.

Dosage: 3.2–6.4 g/day for at least 2–4 weeks to see effects; it is recommended to divide the dose to reduce paresthesias (tingling) which are benign.

References: meta-analyses and reviews show positive effects on anaerobic performance and repeated sets [Hobson et al., 2012].

5. Caffeine

Why: It improves the ability to generate force and power in training, reduces perceived exertion, and can increase overall session performance.

Dosage: 3–6 mg/kg of body weight 30–60 minutes before training. Use with caution if you have sensitivity, hypertension, or heart problems.

6. Omega-3 fatty acids (EPA+DHA)

Why: They can modulate inflammation and improve the anabolic response in conditions of aging or deficiency; the evidence in muscle synthesis is moderate but promising.

Recommended dose: 1–3 g/day of combined EPA+DHA, depending on needs and diet.

Suggested product: Foodelis Omega-3 .

7. Multivitamins and vitamin D

Why: Ensuring adequate micronutrient levels is critical for recovery, immune function, and hormone production. Vitamin D, in particular, is linked to muscle health and performance.

Dosage: Measure vitamin D (25-OH) levels and adjust; frequently 1000–4000 IU/day depending on deficiency. A daily multivitamin can cover common deficiencies.

Suggested product: Foodelis Multivitamin

8. HMB (beta-hydroxy beta-methylbutyrate)

Why: Leucine metabolite has been shown in some studies to reduce protein degradation and may be helpful in the initial stages of training or in older individuals. Evidence in trained young people is mixed.

Dosage: 3 g/day, divided into doses.

Practical protocols: beginners vs advanced

Below we propose specific protocols. Adjust dosage, schedules, and products according to tolerance, goals, and medical consultation if necessary.

Protocols for beginners

Definition: Someone with less than 6–12 months of consistent strength training. Beginners have a high capacity for adaptation; therefore, the strategy focuses on nutritional fundamentals and a few key supplements.

Goals

  • Maximize protein synthesis through diet and protein distribution.
  • Optimize training with sufficient energy (calories and carbohydrates).
  • Accelerate initial adaptation through safe and effective supplements.

Recommended supplementation (basic)

  1. Creatine monohydrate: 3–5 g/day (you can start with loading if you want faster saturation).
  2. Whey protein: 20–30 g post-workout or whenever you need to complete your daily protein quota.
  3. Multivitamin + Vitamin D: according to levels and diet.

Reasoning: With a well-programmed training program and a positive calorie balance, creatine and protein offer the best benefit/risk ratio for beginners.

Recommended supplementation (optional)

  • Caffeine: On days of intense training, 3–4 mg/kg pre-workout (if tolerated).
  • Omega-3: 1–2 g/day of EPA+DHA if the diet is low in fish.

Protocols for intermediate and advanced users

Definition: People with >1–2 years of consistent training or athletes looking to optimize every detail.

Goals

  • Extract more workload without sacrificing recovery.
  • Optimize body composition: maximize lean gain while minimizing fat.
  • Periodize supplements for bulking and cutting phases.

Recommended (advanced) supplementation

  1. Creatine monohydrate: 3–5 g/day maintenance. Consider cycles with loading phases before an intense microcycle.
  2. Protein: Whey 20–40 g post-workout; consider protein powder to adjust macros. Total daily 1.6–2.2 g/kg.
  3. Beta-alanine: 3.2–6.4 g/day to increase work capacity in sets and maintain intensity in supersets/long sets.
  4. Caffeine: 3–6 mg/kg pre-workout for strength, power or intense metabolic training sessions; avoid excessive daily use to maintain effect.
  5. Omega-3 + Vitamin D: anti-inflammatory support and recovery.
  6. HMB: useful in phases of caloric deficit or with limited recovery; 3 g/day.

Rationale: Advanced athletes need to optimize recovery and training volume; beta-alanine and caffeine help maintain intensity and overall volume. HMB can help when recovery is a priority (e.g., by reducing calories).

Protocols according to objective and phase

Bulking (hypercaloric) phase

  • Creatine: 3–5 g/day (maintain).
  • Protein: 1.6–2.2 g/kg/day.
  • Beta-alanine: recommended to support higher volume.
  • Caffeine: only during key training sessions.

Definition phase (calorie deficit)

  • Maintain creatine and protein intake to preserve lean mass.
  • Consider HMB to attenuate catabolism in situations of severe deficiency.
  • Caffeine can help you train intensely despite a deficit.

Sample plans and calendar

Below are several practical plans with a step-by-step approach. Adjust according to weight, sex, age, experience, allergies, and tolerance.

Example: Man, beginner, 80 kg

Goal: to gain 0.25–0.5 kg/week, prioritizing lean mass.

Variable Recommended value
Calories Maintenance + 300 kcal
Protein 1.8 g/kg → 144 g/day
Carbohydrates 4–5 g/kg → 320–400 g/day
Fats 20–30% of calories

Supplementation:

  • Foodelis Creatine Monohydrate: 5 g/day after training (or with the main meal).
  • Foodelis Whey Protein: 30g post-workout if you didn't get enough protein at mealtime.
  • Foodelis Multivitamin + Vitamin D: daily.

Training: 3–4 strength sessions per week, compound approach (squats, press, deadlift, row), progressive increase in weight or repetitions.

Example: Woman, intermediate, 62 kg

Goal: to gain lean mass while controlling body fat.

Approximate macros:

  • Calories: maintenance + 200–300 kcal.
  • Protein: 1.8–2.0 g/kg → 112–124 g/day.
  • Carbohydrates: 3–4 g/kg → 186–248 g/day.

Supplementation:

  • Foodelis Creatine Monohydrate: 3–5 g/day.
  • Foodelis Vegan Protein or Whey according to preference: 20–30 g post-workout.
  • Foodelis Omega-3: 1 g/day of EPA+DHA.

Example: Advanced in high-intensity phase

Objective: to add lean mass in an 8-12 week microcycle with emphasis on training volume.

Supplementation:

  • Foodelis Creatine: 5 g/day (maintain).
  • Foodelis Beta-Alanine: 4 g/day divided into 2 doses.
  • Foodelis Whey Protein: 30–40 g post-workout and according to daily requirements.
  • Foodelis Caffeine: 3 mg/kg pre-workout in more demanding sessions (avoid daily use to maintain sensitivity).
  • Foodelis HMB: 3 g/day during phases where recovery is critical.

Monitoring and adjustment period: Review progress (weight, measurements, strength) every 2 weeks. If fat gain is excessive, reduce calories slightly and prioritize re-evaluating training volume.

Safety, interactions, and when to consult a professional

Most of the supplements described are safe for healthy individuals when the recommended dosages are followed. However, some key recommendations include:

  • If you have chronic illnesses (kidney disease, liver disease, heart problems, high blood pressure) or are taking medication, consult your doctor before supplementing, especially creatine, caffeine, and omega-3 in high doses.
  • Avoid combining multiple sources of caffeine (supplements, energy drinks) to prevent adverse effects (anxiety, insomnia, tachycardia).
  • Creatine can cause intracellular water retention; drink plenty of water and monitor your response.
  • If you experience adverse reactions (digestive discomfort, unusual pains), stop use and consult a professional.

Frequently Asked Questions (FAQ)

When should I take creatine?

The exact timing isn't critical. Taking it daily (morning or post-workout) ensures muscle saturation. Some prefer to take it post-workout along with carbohydrates and protein for convenience.

Do I need a charging phase?

It is not mandatory. The loading phase accelerates saturation (5–7 days), but taking 3–5 g/day from the start achieves the same saturation in 3–4 weeks.

Can I take protein before bed?

Yes. A dose of slow-digesting protein (casein) or a 30–40g serving of protein at dinner can help maintain amino acid intake overnight. Whey is also helpful if that's what you have available.

Are BCAAs necessary if I already consume enough protein?

If your total daily protein intake is adequate, BCAAs probably won't add significant additional benefits. Complete protein supplements are generally more cost-effective.

What is the best supplement to gain weight fast?

There are no safe shortcuts. Prioritize calories, protein, and training; supplement with creatine and, if necessary, high-calorie protein shakes (mass gainers) to reach your calorie needs.

References and recommended readings

Some relevant publications and reviews for further reading:

Note: The references above help to understand the mechanisms and current evidence. Research in sports nutrition is constantly evolving, so it is advisable to review recent literature and consult with health and sports nutrition professionals.

Conclusion

A well-designed supplementation plan can accelerate and optimize muscle mass gain, but only if it's based on a proper diet, progressive training, and sufficient recovery. For most people, creatine and a quality protein are the most cost-effective supplements. Advanced athletes may benefit from supplements like beta-alanine, HMB, and a targeted caffeine strategy for key training sessions.

If you want a personalized plan, consider calculating your calorie and macronutrient needs, monitoring your progress (strength, measurements, body composition), and adjusting every 2–4 weeks. For quality products that can complement your strategy, check out Foodelis' options.

This article is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare professional before starting any supplement regimen if you have any medical conditions or specific concerns.

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