Logan Steele
Muscle supplements are products that can help people increase muscle mass and improve their exercise performance. They are usually taken alongside an exercise program and can include protein supplements, weight gainers, and creatine. Protein supplements, such as whey, casein, and soy protein, provide the body with essential amino acids that kickstart the muscle-building process. Weight gainers are high-calorie supplements that help individuals gain weight and build muscle. Creatine is a molecule naturally produced in the body, and taking it as a supplement can improve muscle strength and exercise performance. Other popular muscle supplements include BCAAs (branched-chain amino acids), betaine, and carnitine, each offering various benefits for muscle growth, strength, and recovery. While these supplements have proven benefits, it is important to consult a healthcare professional for tailored recommendations and to ensure safe usage.
| Characteristics | Values |
|---|---|
| Purpose | Help people gain muscle, increase lean body mass, improve muscle size, and enhance overall athletic performance |
| Common ingredients | BCAAs (branched-chain amino acids), creatine, protein, HMB-Ca, HMB-FA, betaine, glutamine, omega-3 fatty acids |
| Benefits | Increased muscle strength, improved exercise performance, enhanced muscle recovery, reduced muscle damage, improved bone density, positive effects on mood, cognition, and sleep |
| Side effects | Nausea, diarrhea, weight gain, muscle cramps, heat intolerance, thirst, bloating, vomiting, constipation, headache, musculoskeletal pain |
| Effectiveness | Proven benefits in clinical trials and research-backed reviews; most effective when combined with exercise and adequate dosage |
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Branched-chain amino acids (BCAAs)
BCAAs are often used by athletes and bodybuilders to enhance muscle growth and exercise performance. They are believed to provide energy to skeletal muscle cells during exercise, reduce muscle soreness and fatigue, and prevent muscle wasting. BCAAs can increase muscle protein synthesis, but they require other essential amino acids to maximise this process.
Studies have shown that BCAAs may help improve muscle size and strength, while also limiting damage and soreness after exercise. They have been used in hospital settings to prevent or slow muscle loss and improve liver disease symptoms. However, it is important to note that most people obtain sufficient BCAAs through their diet, and supplementation may not provide additional benefits.
Oral BCAAs supplements have not been commonly associated with harmful side effects when taken for up to six months. However, side effects may include diarrhoea, nausea, and vomiting. Large doses of BCAAs may also interact with Parkinson's disease medication. It is always recommended to consult with a healthcare professional before starting any new supplement.
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Creatine
While creatine is safe for most people, it is recommended to consult a healthcare provider to ensure it is right for you. There is limited evidence on the safety of creatine for those who are pregnant or breastfeeding, have diabetes, kidney disease, liver disease, or bipolar disorder.
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Protein supplements
Research suggests that adding extra protein through supplements causes slightly more muscle gain in people who exercise than adding extra carbohydrates. This effect is most pronounced in individuals who are not getting enough protein in their diet. A 2018 study found that total protein intake, including animal, fish, and egg protein, is important for building and preserving muscle mass. However, in women, the association between total protein intake and muscle mass was dependent on physical activity levels.
The amount of protein required depends on age, health, and exercise intensity. Older adults, in particular, may benefit from increasing their protein intake to support muscle growth and strength. For active individuals trying to gain muscle, a protein intake of 0.6 to 0.9 grams per pound of body weight or 1.4 to 2.0 grams per kilogram of body weight is recommended. However, it is important to note that larger quantities of protein may contribute extra calories and potentially reduce muscle-building potential.
While protein supplements can support muscle growth, they should be used alongside a well-rounded diet and resistance training program for optimal results. Additionally, it is always advisable to consult a healthcare professional or dietitian for tailored recommendations and to ensure the supplements are safe and suitable for your individual needs.
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Carnitine
L-carnitine is used as a supplement by recreationally-active, competitive, and highly trained athletes. Studies have shown that L-carnitine supplementation, in combination with carbohydrates, effectively elevates total carnitine content in skeletal muscle. Twenty-four weeks of L-carnitine supplementation did not affect muscle strength in healthy aged women but significantly increased muscle mass, improved physical effort tolerance, and cognitive function in centenarians. L-carnitine supplementation was also noted to induce an increase in fasting plasma trimethylamine-N-oxide (TMAO) levels, which was not associated with modifications in inflammatory or oxidative stress markers.
Research suggests that carnitine can increase oxygen intake and power output during exercise, and support post-workout recovery by healing the damaged cells that cause muscle soreness. Several studies have found that carnitine intake improves muscle growth, although more studies are needed to fully understand its benefits in this area.
Vegetarians, vegans, and older adults may benefit from L-carnitine supplements. A 2016 study found that taking 1.5 g of L-carnitine per day for 10 weeks improved functional status and frailty in older adults. However, another 2018 study showed that L-carnitine supplementation had no effect on muscle strength or markers of inflammation in older women. The risk of L-carnitine deficiency is higher for those with diseases like cirrhosis and kidney disease, and supplementation may be beneficial for these individuals. As with any supplement, it is important to speak with a doctor before taking L-carnitine.
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Betaine
Muscle supplements are products that help individuals gain muscle mass and improve their exercise performance. Some of the most popular supplements include whey, casein, and soy protein. Creatine is another popular supplement that is also naturally produced in the body. It provides energy for muscles and tissues, and taking it as a supplement can increase muscle strength and size.
Research suggests that betaine supplementation increases creatine levels, which helps improve energy for activities. Many studies have reported that betaine improves strength and power-based performance, especially in bodybuilders and cyclists. However, some data shows that betaine may not be particularly useful for muscle growth and strength.
Overall, while betaine supplementation may offer some benefits for muscle performance and body composition, more research is needed to fully understand its effects, especially in female subjects.
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Frequently asked questions
Muscle supplements are products that help maximize the results of an exercise program. They can help with muscle growth, repair, and recovery.
Some examples of muscle supplements include protein supplements, creatine, and branched-chain amino acids (BCAAs).
Creatine is a molecule naturally produced in the body that provides energy for muscles and other tissues. Creatine supplementation can improve muscle strength, exercise performance, and muscle size. It may also positively impact bone density, mood, cognition, and sleep.
Protein supplements help ensure adequate protein intake, which is essential for optimal muscle gain. They can be derived from various sources, including whey, casein, soy, eggs, split peas, rice, and hemp seeds.
BCAAs are branched-chain amino acids that provide energy to skeletal muscle cells during exercise. They can help improve muscle size and strength while reducing muscle damage and soreness after intense workouts.
