Logan Steele
Supplements can help support muscle growth when combined with resistance training and a well-rounded diet. Creatine is a supplement that is naturally found in the body and is one of the most widely used supplements for improving physical performance and increasing muscle mass. Protein supplements, particularly whey protein, are also popular for muscle growth as protein fuels muscle growth more than any other nutrient. Other supplements that can help with muscle growth include glutamine, carnitine, and branched-chain amino acids (BCAAs).
| Characteristics | Values |
|---|---|
| Most effective supplement | Creatine |
| Other supplements | Whey protein, glutamine, carnitine, ZMA, beta-alanine, branched-chain amino acids (BCAAs), collagen, fish oil |
| Protein intake | 0.8-1.1 grams of protein for every pound of target body weight daily |
| Creatine dosage | 20 grams daily for 5-7 days, followed by 3-5 grams daily for up to 12 weeks |
| Whey protein dosage | 20-40 grams |
| Glutamine dosage | 5-10 grams |
| ZMA dosage | 30 mg of zinc, 450 mg of magnesium, and 10.5 mg of vitamin B6 |
| Carnitine dosage | 1-4 grams daily for up to one year |
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Creatine
Overall, creatine is a well-studied and effective supplement for muscle growth, especially when combined with resistance training and a well-rounded diet. It is important to note that creatine should be used as a supplement to a healthy diet and exercise regimen rather than a replacement.
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Whey protein
While whey protein is widely recognized for its muscle-building properties, it is important to note that individual results may vary. The effects of whey protein supplementation on muscle mass and strength can be influenced by factors such as age, training experience, and the duration and amount of protein supplementation. Additionally, it is worth mentioning that a well-rounded diet and regular exercise, including resistance training, are crucial components in maximizing muscle gain.
Overall, whey protein is a popular and effective supplement for individuals seeking to increase muscle mass and strength. Its high protein and amino acid content, fast absorption rate, and ability to stimulate muscle growth make it a top choice for those looking to enhance their athletic performance and achieve their fitness goals. However, as with any supplement, it is always advisable to consult with a healthcare professional or dietitian for tailored recommendations and guidance.
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Glutamine
To maximise its effects, it is recommended to take 5-10 grams of glutamine in the morning with breakfast, with pre- and post-workout shakes, and with a nighttime snack. However, there is not enough evidence to prove that taking glutamine consistently provides these benefits. Research does not support the idea that glutamine helps build muscle mass in athletes.
It is important to note that glutamine is prescribed by healthcare providers to patients with sickle cell disease, as it can help reduce the risk of complications. It can also help prevent infections and reduce tissue damage following trauma, injury, burns, or cancer treatment.
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Branched-chain amino acids (BCAAs)
BCAAs are naturally found in food and are also available as oral supplements. Athletes and bodybuilders may take BCAA supplements to aid in workout recovery and enhance athletic performance. Studies suggest that BCAAs may help prevent muscle breakdown during exercise, but they are not likely to improve athletic performance. When taken for up to six months, oral BCAA supplements have not been associated with harmful side effects in most people. However, side effects may include interference with blood glucose levels during and after surgery, and there may be risks for those with chronic alcoholism or branched-chain ketoaciduria. It is always recommended to consult with a doctor or healthcare professional before taking any new supplements.
BCAAs are broken down by dehydrogenase and decarboxylase enzymes and are important for lymphocyte growth, proliferation, and cytotoxic T lymphocyte activity. They also play a role in protein synthesis, the synthesis of neurotransmitters, and energy production. The recommended daily intake of BCAAs varies depending on the specific amino acid and an individual's body weight. For example, the recommended daily intake of leucine for an adult over the age of 19 is 42 mg per kg of body weight.
BCAAs are also being studied for their potential benefits beyond muscle building. In rodent models, BCAAs have been found to stimulate protein synthesis and inhibit protein catabolism. Additionally, BCAAs have been examined as a possible treatment for neurological diseases such as amyotrophic lateral sclerosis and spinocerebral degeneration. While restriction of BCAAs has been shown to extend lifespan in flies and male mice, supplementation with BCAAs alone decreased lifespan and promoted obesity in mice. However, when combined with other essential amino acids, BCAA supplementation extended the lifespan of mice.
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Carnitine
L-carnitine is found primarily in muscle, including the heart, as well as in the brain and sperm. In the diet, it comes mainly from meat and other animal products, although it can also be obtained in smaller amounts from plant sources like avocado and soybeans. However, meat, especially red meat, is the best dietary source of L-carnitine. The L-form of carnitine is the biologically active form, while the D-form is biologically inactive and not sold as a supplement.
Supplementation with L-carnitine has been shown to increase total carnitine content in skeletal muscle, especially when combined with carbohydrates. This, in turn, can modify muscle fuel metabolism and enhance exercise performance. In addition, L-carnitine supplementation has been found to reduce muscle damage, improve recovery, and decrease muscle soreness after strenuous exercise. A 2020 review of 37 studies found that L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass, although it had no effect on belly fat or body fat percentage.
It is important to note that the dosage of L-carnitine can vary depending on the form and the specific goals of the individual. Studies have used a wide range of doses, typically ranging from 1 gram to 4 grams per day for a period of at least 12 weeks. However, some studies have used shorter supplementation periods, and the duration may depend on the desired effects. For example, a 2018 study showed that L-carnitine supplementation had no effect on muscle strength in older women, but a 2016 study found that taking 1.5 grams of L-carnitine per day for 10 weeks improved functional status and frailty in older adults.
Overall, L-carnitine supplementation can be a beneficial tool for improving exercise performance, enhancing muscle growth, and promoting weight loss. However, as with any supplement, it is important to consult with a healthcare professional before taking L-carnitine to ensure it is safe and appropriate for your individual needs and health status.
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Frequently asked questions
Some supplements that can help with muscle bulk include creatine, whey protein, glutamine, carnitine, and branched-chain amino acids (BCAAs).
Creatine is a molecule that is naturally produced in the body and provides energy for muscles and other tissues. Taking it as a supplement can increase muscle creatine content, leading to greater muscle strength and mass over time.
The typical dosage for creatine supplementation is 20 grams daily for 5-7 days, followed by 3-5 grams daily for up to 12 weeks. It is important to stay hydrated when taking creatine to limit potential side effects such as weight gain due to water retention, nausea, diarrhea, muscle cramps, and heat intolerance.
In addition to supplements, muscle bulk can be supported by a well-rounded diet that includes enough protein, resistance training or weight lifting, and adequate recovery through sleep.
