Supplements for Hardgainers: What Works and What’s a Waste of Money

Supplements for Hardgainers: What Works and What’s a Waste of Money

Jan 13, 2025 mindpump

If you’re a hardgainer, the supplement aisle can feel like a siren’s call, promising rapid gains in a neatly packaged tub. But here’s the deal: supplements aren’t the shortcuts GNC workers are selling them as. They’re just tools. And like any tool, they work best when the foundation — your diet, training, and recovery — is rock solid. Let’s break down which supplements are worth your money.

1. Protein Intake: The Non-Negotiable Building Block

For muscle growth, consistent protein intake is key. As a hardgainer, you’re aiming for about 1 gram of protein per pound of body weight daily. While it’s ideal to get this from whole foods (think chicken, eggs, and Greek yogurt), protein shakes can be a lifesaver when you’re struggling to hit those numbers.

Why it matters for hardgainers: Eating enough protein and calories can be tough, especially if you’re someone who feels full quickly. Protein shakes are quick, efficient, and easy on the stomach.

Pro tip: Blend your protein with calorie-dense add-ins like whole milk, peanut butter, or oats for an all-in-one muscle-building shake.

2. Creatine: The MVP of Muscle Supplements

If you’re only going to buy one supplement, let it be creatine monohydrate. It’s the most researched, effective supplement on the market, helping with:

• Improved performance: More reps = more gains.

• Better recovery: Train harder and bounce back faster.

• Increased muscle mass: Creatine increases water retention in muscles, giving you that “fuller” look while also supporting long-term growth.

Pro tip: Stick with creatine monohydrate — don’t fall for overpriced “advanced” formulas. A 5-gram daily scoop is all you need.

Bonus: Creatine is also beneficial for cognitive health and general wellbeing, not just muscle building.

3. Address Nutrient Deficiencies Before Supplementing

Before diving into supplements, check the basics. Are you low on any essential nutrients? Common culprits include:

• Vitamin D: Especially if you’re not getting much sunlight.

• Magnesium: Crucial for muscle function and recovery.

• Iron or B12: If you’re feeling sluggish, these could be the reason.

Why it matters: Supplements like protein and creatine won’t fix the underlying issues caused by deficiencies. Get your bloodwork checked if you suspect a problem.

When to supplement: As always, supplementing is used to help you fill the gaps in your diet. If you can address your deficiencies by adding more whole foods that’s great. Start there.

Caloric Surplus: The Real Hardgainer Struggle

Muscle growth requires a caloric surplus. For hardgainers, this is where supplements like mass gainers can help — but there’s a caveat. Most mass gainers are loaded with sugar and low-quality carbs. Instead, make your own:

4. DIY Mass Gainer Recipe:

• 2 scoops whey protein
• 1 cup whole milk
• 1 banana
• 2 tbsp peanut butter
• 1/4 cup oats
• Blend and enjoy.

Remember: In almost every case, supplements are not the reason you’re not growing. Over my years in the industry, 99% of the time someone isn’t growing it’s because they aren’t eating enough calories.

5. Supplements Aren’t Substitutes for Sleep and Recovery

You can have the best supplements in the world, but if you’re skimping on sleep, your gains will stall. Sleep is where the magic happens — muscle repair, growth hormone release, and overall recovery.

Pro tip: Aim for at least 7–9 hours of quality sleep and consider natural sleep aids like magnesium glycinate if you’re struggling to wind down.

Bonus: Simple and cheap tools like a sleeping mask, blue light blocking glasses, and a white noise app/machine will make a huge impact on how well you rest at night.

6. Other Supplements Worth Considering

• Omega-3s: Great for reducing inflammation and supporting recovery.

• Caffeine: A cheap, effective pre-workout booster (but watch your intake).

What’s a Waste of Money?

• Testosterone boosters: If I could go back in time and tell my 16-year-old self one thing, it would be this: test boosters don’t work. They are ineffective and overpriced.

• BCAAs: Unless your protein intake is severely lacking, you probably don’t need them.

• “Miracle” fat burners or gainers: No pill will outdo a good meal plan.

The Takeaway

For hardgainers, supplements are the cherry on top — not the foundation. Focus on eating enough, training consistently, and prioritizing recovery. Once those basics are dialed in, protein shakes and creatine can be valuable allies in your muscle-building journey.