9 Exercise-Enhancing Supplements to Gain Muscle

People often use supplements to help them increase muscle mass. These supplements are referred to as a mass gainer. Mass gainers help people get the extra calories they need to develop their muscles. Gaining muscle is typically safer. Although food and exercise are most essential to muscle growth. Supplements can also help by providing calories and nutrients.

1. Creatine

Creatine is one of the most studied supplements [1]. 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 [2], [3]. Creatine has several important functions inside your body, including the rapid production of energy [4].

Studies have shown that creatine can improve the performance of exercise and muscle gain [1], [5]. While there are many creatine types available. However, creatine monohydrate has the most research to support its safety and effectiveness [6].

The dose for creatine is 20 grams per day, divided into four servings, for 5–7 days [1]. A regular dose is approximately 3–5 grams per day, or you can consume it indefinitely after this initial period.

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Creatine monohydrate is a popular supplement for muscle and weight building. Many studies have shown that it can aid in the improvement of workout performance and muscle building. There are several varieties available, however creatine monohydrate is the one that is currently suggested.

2. Protein

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 [7], [8]. The most important factor, however, is your total daily intake of protein, rather than whether it comes from food or supplements [9], [10].

The general guideline is that 10-35% of your daily calories should 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 to promote healthy muscle gain [11].

If you can eat this recommended amount of protein from whole foods, you don’t need protein supplements. Many people regard supplements as a simple way to add more protein into a busy schedule, as 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 [12], [13].

Protein is vital for muscle building. The most important factor is most likely the total amount you consume each day. It is recommended to consume 0.6–0.9 g/lb (1.4–2.0 g/kg). You can get protein from either food or supplements.

3. HMB

Beta-hydroxy beta-methyl butyrate (HMB) is a molecule your body produces it when amino acid leucine breaks down [14]. After intense exercise, this compound can help with recovery and reduce muscle protein breakdown [15].

HMB supplements may improve muscle recovery and muscle gain, while results are not clear, especially in those without previous training experience [15]. Some studies claim HMB supplements are useless, however, we need more studies to explain their true effects [16], [17].

HMB (beta-hydroxy beta-methyl butyrate) is a chemical produced by your body when the amino acid leucine is broken down. This chemical can aid in recuperation and minimise muscle protein breakdown after strenuous exercise.

4. Citrulline

Citrulline is an amino acid produced in the body and found in food [18], [19]. One of its roles is to increase blood flow to tissues in your body [20]. Many studies have found that citrulline supplements can increase exercise timing done in a single session [21], [22], [23].

Long-term research is limited, but if it helps you to do more overall work during exercise, this supplement may help with muscle gain.

Citrulline is an amino acid found in food that is synthesised by the body. Long-term studies is lacking, but if it allows you to do more total effort during exercise, this supplement may aid in muscle gain.

5. Beta-Alanine

Beta-alanine is an amino acid naturally produced in your body. This may help the muscles fight tiredness during exercise [23]. Taken as a supplement, beta-alanine can help to improve performance during intense exercise in 1-to 4-minute in a brief period [24].

There is evidence that beta-alanine can improve muscle gain while you are exercising. Therefore, we need more research that claims its effectiveness [25].

Beta-alanine can aid in boosting performance during intensive exercise when taken as a supplement. There is evidence that it can help with muscle gain, but we need further research to determine whether it works.

6. BCAAs

Branched-chain amino acids (BCAAs) are essential to muscle growth and development [26], [27]. BCAAs are present in almost all sources of protein. You are most likely getting BCAAs every time when you eat protein [28], [29]. 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.

BCAAs (branched-chain amino acids) are required for muscle growth and development. When you eat protein, you are most likely getting BCAAs. In fact, if you eat enough protein, certain supplements for muscle gain are not needed.

7. CLA

Conjugated linoleic acid (CLA) refers to a group of specific fatty acids with potential health benefits [30]. They have reported the effects of CLA supplements on muscle gain with mixed results [31], [32], [33].

Some studies showed little benefit, while others didn’t. Several studies show CLA can promote fat loss [34]. Therefore, it is unlikely to cause muscle increase.

CLA supplements have been shown in studies to increase muscle mass. Some studies found little benefit, while others found none. Several studies have found that CLA can aid in fat loss.

8. Testosterone Boosters

Testosterone is the hormone that plays an important role in your body’s anabolic processes responsible for muscle growth [35], [36]. Therefore, testosterone boosters make up a wide category of supplements that claim to increase this hormone and make muscle gain. It is commonly found in these supplements to include tribulus terrestris, fenugreek, D-aspartic acid, ashwagandha, and DHEA.

Overall, most of these compounds may not be beneficial in increasing testosterone or increasing muscle gain [37], [38], [39]. Some studies have shown potential benefits to some of these ingredients, but more evidence is needed [40], [41]. In those with low testosterone levels, some of these supplements might be more effective.

Testosterone is a hormone that is vital in your body’s anabolic activities. T booster supplements include tribulus terrestris, fenugreek, D-aspartic acid, ashwagandha, and DHEA.

9. Caffeine

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 [42].

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.

Caffeine consumption is on the rise all across the world. It has the potential to improve power output, or the body’s ability to generate energy. Caffeine use may lead to increased muscle building through heavy exercise.

Conclusion

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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