Those who want a muscular body will always concentrate on muscle gain supplements. Gaining muscle is typically safer. Although food and exercise are most essential to muscle growth. Supplements can also help by providing calories and nutrients.
Creatine is one of the most studied supplements. The compound is present in your cells and also in some foods naturally.
The creatine content in your muscles will grow above normal levels when used as a supplement.
Creatine has several important functions inside your body, including the rapid production of energy.
Studies have shown that creatine can improve the performance of exercise and muscle development over time.
While there are many creatine types available. Therefore, creatine monohydrate has the most research to support its safety and effectiveness.
The dose for creatine is 20 grams per day, divided into four servings, for 5–7 days.
A regular dose is approximately 3–5 grams per day, or you can consume it indefinitely after this initial period.
Most people know that protein is a key component of the muscle. Several studies show people who exercise and consume protein can gain more muscle.
The most important factor, however, is probably your total daily intake of protein, rather than whether it comes from food or supplements.
The Institute of Medicine recommends as a general guideline that 10-35 percent of your daily calories will come from protein.
Most scientists agree that a daily intake of 0.6–0.9 grams per pound (1.4–2.0 grams per kg) of body weight per day suffices for promoting healthy adult muscle growth.
If you can eat this recommended amount of protein from whole foods, you don’t need protein supplements. Nevertheless, many people regard supplements as a simple way to add more protein into a busy schedule, in the form of shakes or bars.
One way to help you decide whether you eat enough protein without supplements is to monitor your diet over a couple of normal days.
It’s also important to realize that eating a high-protein diet won’t build muscle unless you consume enough overall calories.
Indeed, some studies show that high-protein diets can promote loss of fat, possibly by making you feel more satisfied after eating and reducing the amount you eat.
Beta-hydroxy beta-methyl butyrate (HMB) is a molecule your body produces it when amino acid leucine breaks down.
After intense exercise, this molecule can help with recovery and reduce muscle protein breakdown.
HMB supplements may improve muscle recovery and muscle gain, while results are not clear, especially in those without previous training experience.
Some studies claim HMB supplements useless, however, we need more studies to explain their true effects.
Citrulline is an amino acid produced in the body and found in food. One of its roles is to increase blood flow to tissues in your body.
Many studies have found that citrulline supplements can increase exercise timing done in a single session.
Long-term research is limited, but if it helps you to do more overall work during exercise, this supplement may help with muscle gain.
Beta-alanine is an amino acid naturally produced in your body. This may help the muscles fight tiredness during exercise.
Taken as a supplement, beta-alanine can help to improve performance during intense exercise in 1-to 4-minute in a brief period.
There is evidence that beta-alanine can improve muscle gain while you are exercising. Therefore, we need more research that claims its effectiveness.
Branched-chain amino acids (BCAAs) are essential to muscle growth and development.
BCAAs are present in almost all sources of protein. You are most likely getting BCAAs every time when you eat protein. Therefore, the evidence does not confirm the muscle gain benefits of the BCAA supplements.
In fact, if you eat enough protein, certain supplements are unnecessary for muscle gain.
Conjugated linoleic acid (CLA) refers to a group of specific fatty acids with potential health benefits.
The effects of CLA supplements on muscle gain have been reported with mixed results. Some studies showed little benefit, while others didn’t.
Several studies show that CLA can promote fat loss. Therefore, it is unlikely to cause muscle increase.
8. Testosterone Boosters
Testosterone is the hormone that plays an important role in your body’s anabolic processes responsible for muscle growth.
Therefore, testosterone boosters make up a wide category of supplements that claim to increase this hormone and make muscle gain.
Overall, most of these compounds may not be beneficial in increasing testosterone or increasing muscle gain.
Some studies have shown potential benefits to some of these ingredients, but more evidence is needed.
In those with low testosterone levels, some of these supplements might be more effective.
Consumption of caffeine is increasing worldwide. In order to improve exercise performance, active people often take it before exercise.
Evidence has shown that caffeine is indeed successful in improving performance in exercise.
For example, it can increase power output, the ability of the body to generate energy, which is necessary for activities such as weight training, sprinting and cycling.
Over time, heavy exercise because of the intake of caffeine could lead to better muscle gain. However, this will happen if you consume protein and other complete calories.
Sufficient exercise and proper nutrition are the most important lifestyle factors which allow you to gain muscle. In particular, you need more calories to eat than your body uses and more protein to eat than your body breaks down. Many dietary supplements, such as weight gainers and protein supplements, can be simple ways to help you consume more calories and gain muscle.
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International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017).
Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003.
Changes in body composition and performance with supplemental HMB-FA+ATP. J Strength Cond Res. 2017.
Discrepancies in publications related to HMB-FA and ATP supplementation. Nutr Metab (Lond). 2017.
Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab. 2010.
International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr 7, 5 (2010).