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Several studies have also shown that CLA may promote a small amount of fat loss, and it’s unlikely to cause a weight increase even if a small amount of muscle is gained (48). However, BCAAs are found in nearly all protein sources. Weight Gain Supplements. If someone wishes to gain muscle mass to aid in participation in some sports that benefit from this ( rugby, ... Read More Caffeine is a powerful substance that improves exercise performance. In fact, some studies show that high-protein diets can promote fat loss, possibly by making you feel more satisfied after eating and decreasing the amount you eat (7, 8). When taking creatine, it’s typically recommended to begin by taking a loading dose of approximately 20 grams per day, split into four servings, for 5–7 days (9, 15). This article explains the best time to take them, depending on your goals. 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