Athena Vale
There are several supplements available that can help increase muscle size and improve resistance training. Creatine is one of the most popular supplements for muscle growth and is proven to significantly contribute to fitness improvement. It increases strength, power, and the maximum number of sets completed during exercise. Protein supplements are also popular for muscle growth, especially for those trained in resistance exercises like weightlifting. Branched-chain amino acids (BCAAs) are another group of supplements that may improve muscle gain or reduce muscle loss. Other supplements that can help with muscle growth include beta-hydroxy-beta-methylbutyrate (HMB), beta-alanine, carnitine, and glutamine.
| Characteristics | Values |
|---|---|
| Creatine | Increases muscle mass, strength, and power. |
| Protein | Increases muscle size and improves resistance training. |
| Branched-chain amino acids (BCAAs) | Improve muscle gain or reduce muscle loss. |
| Carnitine | Increases oxygen intake and power output during exercise, supports post-workout recovery, and improves muscle growth. |
| Beta-hydroxy-beta-methylbutyrate (HMB) | Reduces muscle damage after exercise and increases muscle strength and mass. |
| Beta-Alanine | Decreases and delays the onset of muscular fatigue, leading to more power output and gains. |
| Betaine | Increases creatine levels, improves strength, and power-based performance. |
| Dehydroepiandrosterone (DHEA) | A steroid hormone that makes testosterone and estrogen, often included in sports supplements to increase muscle mass and strength. |
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What You'll Learn
Creatine supplements
Creatine is a natural energy source that helps your skeletal muscles contract. It is produced by the liver, kidneys, and pancreas, and is also found in certain foods, such as red meat, chicken, and seafood. Creatine supplements are popular among athletes and fitness enthusiasts due to their ability to increase strength, power, and exercise performance.
Creatine supplementation has been shown to be effective in improving muscle size and strength. It helps create a steady supply of energy in the muscles, allowing them to keep working during exercise. This is especially beneficial for those engaged in resistance training or weightlifting. Creatine supplementation may be particularly important for females before, during, and after hormone-related changes such as menstruation, pregnancy, and menopause, as their creatine stores are typically lower than those of males.
The typical dosage for creatine supplementation is 20 grams daily for the first 5-7 days, followed by 3-5 grams daily for up to 12 weeks. It is important to note that creatine supplementation may cause side effects such as weight gain due to water retention, nausea, diarrhoea, muscle cramps, and heat intolerance. Staying hydrated can help reduce the risk of these side effects.
While creatine supplements are generally safe for most people, it is always recommended to consult with a healthcare provider before adding any supplement to your daily routine. They can help evaluate your goals and guide you in choosing the right supplement and dosage for your specific needs.
In summary, creatine supplements can be an effective way to increase muscle size and improve athletic performance, especially when combined with resistance training. However, as with any supplement, it is important to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs and goals.
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Protein supplements
The amount of protein required varies depending on age and activity level. Most people need at least 0.8 to 1.0 grams per kilogram of body weight daily, while athletes may require twice this amount. Older individuals typically need more protein than younger people to achieve similar effects. To promote muscle growth, it is recommended to split the daily dose every three to four hours rather than taking it all at once.
In addition to protein supplements, other supplements such as creatine, carnitine, and beta-alanine have also been shown to support muscle growth and improve exercise performance. However, it is always advisable to consult with a healthcare professional before starting any new supplement regimen.
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Branched-chain amino acids (BCAAs)
BCAAs have several benefits for muscle growth and performance. They are essential nutrients that help support muscle metabolism and are important for building muscle tissue protein. BCAAs can increase muscle protein synthesis, leading to increased muscle growth. Additionally, BCAAs can help prevent muscle breakdown and wasting during exercise, reduce muscle soreness and fatigue, and improve recovery.
While BCAAs can be beneficial for muscle growth, it's important to note that they work best in conjunction with other essential amino acids. Whey protein, for example, contains all the essential amino acids needed to build muscle. Therefore, while BCAAs can increase muscle protein synthesis, maximal results may require additional essential amino acids from other sources.
Some studies have suggested that BCAAs may be particularly beneficial for athletes or bodybuilders aiming to enhance their performance and recovery. However, it's worth noting that BCAAs may not provide additional benefits if an individual is already consuming adequate amounts of high-quality protein through their diet.
When taken orally for up to six months, BCAAs have generally not been associated with harmful side effects. However, potential side effects may include interference with blood glucose levels during and after surgery, and increased risk for individuals with chronic alcoholism or branched-chain ketoaciduria. It is always recommended to consult with a healthcare professional before taking any supplements.
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Beta-hydroxy-beta-methylbutyrate (HMB)
HMB is sold as an over-the-counter dietary supplement in the free acid form, beta-hydroxy beta-methylbutyric acid (HMB-FA), and as a monohydrated calcium salt of the conjugate base, calcium beta-hydroxy beta-methylbutyrate monohydrate (HMB-Ca, CaHMB). HMB is also contained in several nutritional products and medical foods, such as certain formulations of Ensure and Juven, marketed by Abbott Laboratories. It is also present in insignificant quantities in certain foods, such as alfalfa, asparagus, avocados, cauliflower, grapefruit, and catfish.
Studies indicate that HMB is a promising agent that may enhance increases in muscle mass and strength, aerobic performance, and resistance to fatigue. HMB supplementation increases lean mass and strength, particularly in untrained individuals exposed to strenuous exercise and trained individuals exposed to periods of high physical stress. It also attenuates exercise-induced muscle damage and enhances muscle hypertrophy, regenerative capacity, and resistance to fatigue.
The typical dosage of HMB is 2.4-3 grams taken orally per day, though some experts recommend daily doses of 1.5 to 3 grams with adequate weight training. HMB doses are usually divided and taken before meals and exercise.
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Carnitine
L-carnitine is used as a supplement by recreationally-active, competitive, and highly trained athletes. It is used for prolonged periods to evaluate its effect on metabolism and metabolic modifications. A literature search was conducted in the MEDLINE (via PubMed) and Web of Science databases from their inception until February 2020. The search retrieved 1024 articles, and 11 studies were finally selected after applying inclusion and exclusion criteria. All the selected studies were conducted on healthy human subjects, with supplemented doses ranging from 1 gram to 4 grams per day for either 12 or 24 weeks.
LC supplementation, in combination with carbohydrates (CHO), effectively elevated total carnitine content in skeletal muscle. Twenty-four weeks of LC supplementation did not affect muscle strength in healthy aged women but significantly increased muscle mass, improved physical effort tolerance, and cognitive function in centenarians. LC supplementation was also noted to induce an increase in fasting plasma trimethylamine-N-oxide (TMAO) levels, which was not associated with modification of determined inflammatory or oxidative stress markers.
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Frequently asked questions
Creatine is probably the single best supplement for muscle gain for both males and females.
Creatine is an amino acid that is essential for many cellular functions throughout the body. It is made in the kidneys and liver and is mainly found in the skeletal muscles.
Creatine helps increase strength, power and the maximum number of sets completed during exercise. It also helps supply muscles with energy to complete physical activity on a cellular level.
Reported side effects of creatine supplementation include weight gain due to water retention, nausea, diarrhoea, muscle cramps and heat intolerance.
Yes, protein supplements can also increase muscle size and improve resistance training. Some popular protein supplements include whey, casein and soy protein.
