Athena Vale
Building muscle is challenging, as several factors beyond strength training influence muscle growth. Genetics and sleep, for example, play roles that are difficult to control, highlighting the importance of diet and supplements in achieving desired muscle growth. Many supplements claim to improve exercise performance, strength, and muscle growth, but it is important to be cautious when choosing a supplement due to potential side effects and exaggerated claims. Creatine, protein supplements, and carnitine are a few examples of supplements that have been shown to support muscle growth.
| Characteristics | Values |
|---|---|
| Purpose | Help those who want to "bulk up," improve athletic performance, or minimize aging-related muscle loss |
| Types | Creatine, protein supplements, carnitine, whey |
| Creatine source | Red meat, fish, dietary supplements |
| Creatine dosage | 20 grams daily for 5-7 days, followed by 3-5 grams daily for up to 12 weeks |
| Creatine side effects | Weight gain, bloating, nausea, diarrhea, muscle cramps, heat intolerance |
| Protein consumption | 0.8-1.1 grams of protein for every pound of target body weight daily |
| Protein sources | Protein powder, whey |
| Other supplements | ZMA (zinc, magnesium, vitamin B6) |
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What You'll Learn
Creatine supplements provide muscles with energy
Creatine is an amino acid that is essential for many cellular functions in the body. It is one of the most widely studied and used supplements for improving exercise performance. Creatine is a molecule that is naturally produced in the human body, with about 95% of it being delivered to the skeletal muscles and the rest going to the heart, brain, and other tissues. It provides energy for muscles and other tissues, and taking it as a dietary supplement can increase muscle creatine content.
Creatine supplements increase phosphocreatine stores, which in turn produce more ATP energy to fuel muscles during high-intensity exercise. This is the primary mechanism behind creatine's performance-enhancing effects. Creatine creates "quick burst" energy, which improves performance without affecting the ability to exercise for longer periods. The most common creatine supplement is creatine monohydrate, which increases muscle performance in short-duration, high-intensity resistance exercises such as weightlifting, sprinting, and bicycling.
Creatine can be found in protein-rich foods such as red meat and fish, as well as dietary supplements. The typical dosage is 20 grams daily for the first 5-7 days, followed by 3-5 grams daily for up to 12 weeks. However, it is important to consult a healthcare provider before taking creatine supplements, as they may have side effects such as weight gain, nausea, diarrhea, muscle cramps, and heat intolerance.
Creatine supplements are popular among amateur and professional athletes to aid their workout routines and improve their recovery. Creatine can also boost brain function and may help fight certain neurological diseases. It is important to note that while creatine is generally safe for most people, it may not be suitable for those who are pregnant, breastfeeding, or have certain medical conditions.
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Protein supplements increase muscle size
Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance. Protein is one of the building blocks of bone, muscle, and skin. The body needs it to produce hormones, enzymes, and other chemicals.
Protein supplements can increase muscle size and improve resistance training. The effects are most significant in people trained in resistance exercises like weightlifting. A 2018 analysis of 49 studies supports the use of protein supplementation for muscle growth. The research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights. Protein supplementation was equally effective in males and females.
Protein supplements are also beneficial for muscle repair. Athletes may use protein powder to speed up recovery from muscle soreness after exercise. A 2023 study found that consuming 30g or 60g of protein post-exercise increased protein synthesis over a 24-hour period. People can mix flavored protein powder with water, milk, or fruit and vegetable smoothies.
However, it is important to note that not everyone needs extra protein. People who eat a diet rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need protein supplements. Additionally, the effectiveness of protein supplementation may decrease with age, as older adults have higher protein requirements than younger people.
Other supplements that may aid in muscle growth include creatine, beta-alanine, and branched-chain amino acids (BCAAs). Creatine is a molecule naturally produced in the body that provides energy for muscles and other tissues. It is one of the most widely used supplements for improving exercise performance and has been shown to increase muscle mass in females. Beta-alanine is an amino acid that reduces fatigue and may improve exercise performance and increase muscle mass in response to exercise. BCAAs are critical for muscle growth and are found in most protein sources, especially animal-based ones.
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Carnitine supplements increase blood flow to muscles
L-carnitine is a naturally occurring amino acid derivative that is often used as a weight-loss supplement. It is a nutrient that plays a crucial role in energy production by transporting fatty acids into the mitochondria of cells. L-carnitine helps move more fatty acids into the cells to be burned for energy, aiding in weight loss.
L-carnitine supplements can improve recovery from high-intensity training and exercise by speeding up the processes of rebuilding tissue. L-carnitine enhances oxidation at the cellular level, increasing oxygen in the blood. This increase in blood flow, along with enhanced nitric oxide output, increases stamina and reduces muscle soreness.
L-carnitine has been shown to have benefits for heart health, including reducing diastolic blood pressure and improving heart function in people with congestive heart failure. It may also reduce total and LDL (bad) cholesterol while increasing HDL (good) cholesterol in people at risk for heart disease.
While L-carnitine is a beneficial supplement for exercise and heart health, it is important to note that more research is needed on its potential benefits. Additionally, it is always recommended to consult with a healthcare professional before taking any new supplement to ensure it is safe and appropriate for your individual needs.
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ZMA supplements increase testosterone and IGF-1 levels
ZMA, short for zinc magnesium aspartate, is a supplement commonly used by athletes, bodybuilders, and fitness enthusiasts. It contains zinc, magnesium, and vitamin B6, which are all essential for health and well-being.
ZMA supplements are claimed to increase testosterone levels, which play a role in muscle mass. Research suggests that zinc and magnesium can individually reduce muscle fatigue and support testosterone levels, especially in people with a zinc deficiency or low testosterone. However, most studies indicate that ZMA does not increase testosterone in healthy individuals.
An 8-week study on 27 college football players observed a 33.5% increase in testosterone levels and a 3.6% increase in insulin-like growth factor 1 (IGF-1) levels. Additionally, it improved muscle strength and functional power. However, it is important to note that one of the authors of this study had a conflict of interest, as they owned the company that manufactured the ZMA supplement.
Other studies, including an 8-week study on 42 resistance-trained men and a 56-day study on 14 healthy men, found that ZMA supplementation did not increase testosterone or IGF-1 levels when compared to a placebo.
While the research on ZMA's impact on testosterone and IGF-1 levels is mixed, it is clear that consuming adequate amounts of zinc, magnesium, and vitamin B6 can provide various health benefits, such as improved immunity, blood sugar control, and mood.
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Branched-chain amino acids (BCAAs) aid muscle growth
Branched-chain amino acids (BCAAs) are essential nutrients. They are proteins found in food and are made up of three amino acids: leucine, isoleucine, and valine. BCAAs are commonly found in protein-rich foods such as meat, eggs, and dairy products. They are also available as dietary supplements, primarily in powder form.
BCAAs are popular among athletes and bodybuilders, who use them to aid in workout recovery and enhance athletic performance. BCAAs are "burned" by the muscles for energy, and they can help prevent muscle breakdown during exercise. They may also reduce muscle soreness and fatigue, as well as support liver health.
While BCAAs can increase muscle protein synthesis, they cannot do so maximally without the other essential amino acids found in complete protein sources such as whey protein. Some studies have even reported decreases in muscle protein synthesis after BCAA intake. Additionally, BCAAs alone do not appear to promote muscle anabolism.
Oral BCAA supplements are generally considered safe and are not often linked to harmful side effects when taken for up to six months. 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 advisable to consult a healthcare professional before taking any dietary supplement.
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Frequently asked questions
There are several supplements that can help with muscle growth and retention, including:
- Creatine
- Protein supplements
- Carnitine
- Whey
- ZMA
Creatine is an amino acid that is essential for many cellular functions in the body. It provides energy for muscles and other tissues. It can be obtained through food sources such as red meat and fish, or through supplements.
Some reported side effects of creatine supplementation include weight gain due to water retention, nausea, diarrhoea, muscle cramps, and heat intolerance.
According to research, you should aim for 0.8-1.1 grams of protein for every pound of your target body weight daily. For example, if your target body weight is 185 pounds, you should consume around 185 grams of protein per day.
