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Muscle enhancers are substances used to improve the structure and function of skeletal muscle. They are often associated with performance and image-enhancing drugs (PIEDs) and doping. Muscle enhancers can be used for cosmetic reasons, such as increasing muscle definition, or to enhance physical performance, such as increasing strength or power. While some muscle enhancers are supplements, such as creatine, whey protein, and carnitine, others are drugs, such as anabolic androgenic steroids, human growth hormone (HGH), and selective androgen receptor modulators (SARMs). These drugs can have a wide range of acute and chronic physical and psychological health consequences, and their use is often associated with poly-pharmacy, or the use of multiple drugs in combination.
| Characteristics | Values |
|---|---|
| Purpose | Enhance the structure and function of skeletal muscle |
| Consumption reasons | Cosmetic (e.g. increase muscle definition) |
| Enhance physical performance (e.g. increase strength) | |
| Types | Supplements, drugs |
| Supplements | Creatine, protein, caffeine, beta-alanine, carnitine, whey protein, HMB |
| Drugs | Steroids, human growth hormone (HGH), erythropoietin (EPO), selective androgen receptor modulators (SARMs), Synthol |
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What You'll Learn
Creatine supplements improve muscle strength and size
Creatine is a molecule naturally produced in the body and is also found in protein-rich foods such as red meat and fish. It provides energy for muscles and other tissues, and taking it as a dietary supplement can increase muscle creatine content. Creatine affects muscle cells and exercise performance, promoting muscle gain. Research shows that creatine improves muscle strength and power, and increases the maximum number of sets completed during exercise.
One study found that creatine, when added to an exercise regimen, increased muscle mass. Strength on the bench press was improved, along with a reduction in myostatin, a protein that inhibits muscle cell growth. Another study among well-trained athletes found that creatine added 5.7 lbs (2.6 kg) of muscle mass, 24 lbs (11 kg) to the bicep curl, and 70 lbs (32 kg) to the leg press (1 rep max).
Creatine supplementation has shown clear benefits in young training adults but ambiguous effects in other untrained groups. The positive effects of creatine supplementation on muscle strength, muscle mass, and sport performance seem to only be found in healthy young adults, regardless of whether they were trained or untrained before use. Creatine is probably the single best supplement for muscle gain for both males and females.
In addition to its athletic benefits, creatine supplements may also benefit people with neurodegenerative diseases, such as muscular dystrophy, Parkinson's disease, and Huntington's disease. Creatine may also have a positive effect on mood, cognition, and sleep. However, it is always a good idea to talk to a doctor before starting any supplementation program.
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Protein supplements build muscle
Muscle enhancers are supplements that help with muscle growth, strength, and overall athletic performance. Creatine is one of the most studied and widely used supplements for muscle enhancement. It is an amino acid that provides energy for muscles and other tissues, helping to improve strength, exercise performance, and muscle size. Another supplement that has been shown to aid muscle growth is carnitine, which also supports post-workout recovery by healing damaged cells that cause muscle soreness.
Protein supplements, such as whey, casein, and soy protein, are also popular for muscle enhancement. Research shows that adding extra protein through supplements can lead to greater muscle gain in people who exercise, especially those who are not getting enough protein in their diet. Protein is one of the building blocks of muscle and is necessary for muscle growth and repair. Consuming 20 to 40 grams of protein at a time is recommended for muscle growth, and this can be achieved through protein-rich foods or supplements.
Protein supplements are particularly beneficial for older adults, as they can help increase strength and lean body mass, which tends to decrease with age. They are also useful for those who are unable to get sufficient protein from their diet, such as vegetarians, vegans, or those with restricted diets. For example, a 2023 study found that consuming 30 grams of protein post-exercise increased protein synthesis over a 24-hour period. Additionally, protein supplements may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals, especially when combined with resistance training.
While protein supplements can be beneficial, it is important to note that they may not be necessary for everyone. People who consume a diet rich in protein-containing foods such as meat, fish, dairy, and eggs, and who do not engage in intense weight training, may not need additional protein. Additionally, excessive protein intake can contribute extra calories and potentially reduce muscle-building potential. Therefore, it is recommended to consult with a healthcare professional or dietitian to determine if protein supplements are right for you and to ensure proper dosing.
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Carnitine supplements aid muscle recovery and growth
Muscle enhancers are supplements that aid muscle growth, strength, and overall athletic performance. One of the most popular and widely studied muscle enhancers is creatine, an amino acid that provides energy for muscles and other tissues. Creatine can be naturally produced by the body or obtained from red meat, fish, and supplements. Other muscle enhancers include whey protein, beta-alanine, and carnitine.
Carnitine, specifically L-carnitine, is a nutrient and dietary supplement that plays a crucial role in energy production by transporting fatty acids into the mitochondria of cells to be burned for energy. L-carnitine is naturally produced by the body from the amino acids lysine and methionine and can also be obtained through animal products like meat and dairy. However, those on plant-based diets or with certain genetic issues may struggle to obtain sufficient L-carnitine and may benefit from supplementation.
L-carnitine supplementation has been found to aid muscle recovery and growth. Studies have shown that L-carnitine supports post-workout recovery by reducing the magnitude of exercise-induced hypoxia and healing the damaged cells that cause muscle soreness. Additionally, L-carnitine intake has been linked to increased muscle mass, improved physical effort tolerance, and cognitive function. A 2016 study found that L-carnitine supplementation improved functional status and frailty in older adults, while another study showed no effect on muscle strength in older women.
The dosage of L-carnitine supplements varies depending on the form, with a typical range of 1-4 grams daily for up to a year. Some common side effects of L-carnitine supplementation include stomach cramps, nausea, diarrhea, and a fish-like odour. While L-carnitine has been shown to aid muscle recovery and growth, more studies are needed to fully understand its benefits in these areas. It is always recommended to consult with a healthcare professional before starting any new supplement to ensure tailored and safe recommendations.
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HMB supplements increase muscle mass for beginners
Muscle building is not an easy task and requires a lot of dedication and consistency. While there are many supplements available in the market that claim to increase muscle mass, hydroxymethylbutyrate, or HMB, has gained popularity as a muscle-building supplement. HMB is a metabolite derived from leucine, an essential amino acid that creates proteins used to carry out bodily processes like muscle building.
Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance exercise training. For example, in one study, HMB-supplemented individuals increased their total 1RM strength by 32.0 kg, while those with a placebo increased their strength by 30.6 kg. Similarly, another study reported an average weight gain of 1.12 kg with HMB, compared to 0.78 kg in the placebo group.
However, it is important to note that the effectiveness of HMB may be more pronounced in beginners. A 2017 review of studies found that taking 3 to 6 grams of HMB per day improved gains in lean body mass from weight training in previously untrained adults. In contrast, a 2018 review suggested that HMB might not be as effective in increasing muscle mass in athletes or adults with weight training experience. This indicates that HMB may be most beneficial for individuals just starting a weight training program or increasing their workout intensity.
While HMB shows potential for muscle growth, it is always advisable to consult with a healthcare professional before incorporating any new supplement into your routine. They can provide tailored recommendations and ensure that the supplement is safe and suitable for your individual needs. Additionally, combining supplements with a focused diet and exercise program can further enhance their effectiveness in increasing muscle mass and strength.
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Steroids and other performance-enhancing drugs improve muscle definition and performance
Steroids and other performance-enhancing drugs (PEDs) are substances used to improve muscle definition and enhance physical performance. These drugs are often consumed for cosmetic reasons, such as increasing muscle size or changing the shape of the muscle, and to improve physical performance by increasing strength and power.
The use of PEDs is not a new phenomenon, as humans have long sought to improve their physique and performance through various means. The most commonly used muscle drug is steroids, with a 2014 meta-analysis showing that 3.3% of the world's population (6.4% men and 1.6% women) have used steroids at least once. Steroids are often used in combination with other muscle enhancers, such as human growth hormone (HGH), erythropoietin (EPO), and untested substances like selective androgen receptor modulators (SARMs).
One example of a non-steroidal PED is Synthol, which is an oil injected into muscles to increase their size or change their shape. While Synthol is technically legal, it has been associated with permanent deformities and side effects such as skin ruptures, infections, and nerve damage.
In addition to steroids and other PEDs, there are also muscle-building supplements that can improve muscle definition and performance. These include protein supplements, creatine, caffeine, beta-alanine, carnitine, and HMB. Protein supplements, such as whey, casein, and soy protein, are particularly beneficial for those who struggle to consume enough protein through their diet. Creatine is a molecule naturally produced by the body and can be obtained through dietary supplements or foods like red meat and fish. It provides energy for muscles and tissues, improves exercise performance, and promotes muscle gain. Carnitine is another supplement that supports post-workout recovery and has been found to improve muscle growth.
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Frequently asked questions
Muscle enhancers are substances used to enhance the structure and function of skeletal muscle. They are consumed for cosmetic reasons, such as increasing muscle definition, and to enhance physical performance, such as increasing strength.
Muscle enhancers can be supplements, such as creatine, protein, carnitine, and beta-alanine, or drugs, such as anabolic androgenic steroids, human growth hormone (HGH), and selective androgen receptor modulators (SARMs).
Muscle enhancers work by improving exercise performance, increasing muscle mass, and promoting muscle growth and recovery. For example, creatine provides energy for muscles and other tissues, leading to greater strength and muscle mass over time.
Muscle enhancers are typically used by people involved in weight training or physical activities for fitness, powerlifting, bodybuilding, or aesthetic reasons. However, it is important to note that beginners do not usually require supplements, as they will build muscle quickly after starting resistance training. Supplements are more beneficial for those at an intermediate or advanced level or whose performance has plateaued.
Yes, there are risks associated with the use of muscle enhancers, especially when it comes to drugs. Steroids, for example, are associated with a range of acute and chronic physical and psychological health consequences, and many people obtain them through the black market, where quality cannot be controlled. Additionally, certain supplements, such as carnitine, may cause side effects such as stomach cramps, nausea, diarrhea, and a fish-like odour. It is always recommended to consult with a healthcare professional before starting any supplementation program or using muscle-enhancing drugs.
