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Many supplements claim to help with muscle growth, but which ones actually work? Creatine is one of the most studied and widely used supplements for improving exercise and physical performance. It helps supply muscles with energy and studies have shown that it increases strength, power, and the maximum number of sets completed during exercise. Another supplement that may help with muscle growth is whey protein, which is available in powder, bar, and shake form. Branched-chain amino acids (BCAAs) are also important for muscle growth and are found in most protein sources, especially animal products like meat, poultry, eggs, dairy, and fish. While dehydroepiandrosterone (DHEA) is often included in sports supplements to increase muscle mass and strength, the data supporting its use is weak.
| Characteristics | Values |
|---|---|
| Creatine | Increases muscle mass, strength, and exercise performance. |
| Whey Protein | Increases muscle size and improves resistance training. |
| Branched-chain amino acids (BCAAs) | Improve muscle size and strength, and limit damage and soreness after exercise. |
| Glutamine | May help with muscle strength and recovery after exercise. |
| Beta-hydroxy-beta-methylbutyrate (HMB) | Reduces muscle damage after exercise and increases muscle strength and mass. |
| Protein Supplements | Effective for muscle growth, especially in people trained in resistance exercises. |
| Dehydroepiandrosterone (DHEA) | Included in sports supplements to increase muscle mass and strength, but data is weak and side effects may occur in females. |
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What You'll Learn
Creatine supplements
Creatine is a natural energy source for muscle contraction, aiding the production of adenosine triphosphate (ATP), the body's main source of energy for powering muscle contraction and release. Creatine helps supply muscles with energy to complete physical activity at a cellular level. It is one of the most widely studied and used supplements for improving physical performance.
Creatine has been shown to increase strength and power, and it can help increase the number of sets completed during exercise. It is especially beneficial for those who work out a lot or don't get enough creatine in their diet. Creatine is also useful for those engaging in resistance training, such as weightlifting, as it can help build lean body mass.
Research has shown that creatine supplementation can improve muscle size and strength in females, and it may also have favourable effects on bone density when used alongside resistance training. Overall, creatine is a well-studied and effective supplement for improving exercise performance and increasing muscle mass.
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Whey protein
The fast-absorbing protein powders such as whey are ideal shortly before a workout session or right after to support muscle recovery and growth. Whey protein provides protein and amino acids, which serve as building blocks for increased muscle growth. It also increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
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Branched-chain amino acids (BCAAs)
BCAAs are important for muscle growth and play a crucial role in muscle metabolism. They are burned by the muscles for energy and may help improve muscle size and strength. Studies suggest that BCAAs can improve muscle gain and reduce muscle loss, as well as aid in muscle recovery by preventing muscle breakdown during exercise. However, it is important to note that some studies have reported decreases in muscle protein synthesis after BCAA intake, and there is no consensus on their therapeutic effectiveness.
BCAAs are generally considered safe, with few harmful side effects reported when taken for up to six months. However, side effects such as diarrhea, nausea, and vomiting have been observed at higher doses. BCAAs may also interfere with blood glucose levels during and after surgery, and caution should be exercised by those with chronic alcoholism or branched-chain ketoaciduria. It is always recommended to consult a healthcare professional before taking any supplements.
While BCAAs can be beneficial for muscle growth, they may be most effective for those who are not consuming enough high-quality protein in their diet. It is important to note that BCAAs alone may not be sufficient for muscle growth, and a balanced diet with adequate essential amino acids is crucial for optimal results.
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Glutamine
However, it is important to note that there is conflicting research regarding the impact of glutamine on muscle performance and athletic performance. Some studies have shown that glutamine supplementation has no effect on muscle mass or performance. The recommended dosage of glutamine can vary depending on factors such as the intensity of physical activity, general state of health, and personal fitness and nutrition goals. For athletes and very active people, the recommended dosage ranges from 5 to 10 grams per day, and this dose can be increased during periods of intense recovery or demanding training.
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Beta-hydroxy-beta-methylbutyrate (HMB)
HMB is synthesized in the human body through the metabolism of L-leucine, a branched-chain amino acid. In healthy individuals, approximately 60% of dietary L-leucine is metabolized after several hours, with 2-10% being converted to HMB. HMB is also found in insignificant quantities in certain foods, such as alfalfa, asparagus, avocados, cauliflower, grapefruit, and catfish.
Studies indicate that HMB is a promising agent for enhancing muscle mass and strength, particularly in untrained individuals exposed to strenuous exercise and trained individuals exposed to high physical stress. It has been shown to attenuate exercise-induced muscle damage, enhance muscle hypertrophy, and improve aerobic performance, resistance to fatigue, and regenerative capacity.
The typical dosage for HMB supplementation is 2.4-6 grams per day for adults. However, it is important to consult with a healthcare provider to determine the appropriate type and dose for specific conditions.
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Frequently asked questions
Creatine is probably the single best supplement for muscle gain for both males and females. Studies have shown that creatine helps increase strength, power, and the maximum number of sets completed during exercise. It is also an amino acid essential for many cellular functions throughout the body.
Other supplements that can increase muscle size include protein supplements, branched-chain amino acids (BCAAs), beta-hydroxy-beta-methylbutyrate (HMB), and glutamine.
Some side effects of taking supplements to increase muscle size include weight gain due to water retention, nausea, diarrhea, muscle cramps, and heat intolerance. It is important to consult with a healthcare professional before taking any supplements to ensure they are safe for you and will not interfere with any medications you are taking.
