Aupplements any of these uspplements in excessive amounts can lead Supplementz unwanted side effects. Creatine is considered Arthritis management tips of the best supplements for muscle gain, and for good reason. Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology.

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However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass. Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.

Weight gainers are high calorie products designed to help you consume more calories and protein. However, they are only recommended if you struggle to get enough calories from food. Beta-alanine is an amino acid that reduces fatigue and may improve exercise performance.

Additionally, beta-alanine may help increase muscle mass if you are following an exercise program. One study showed that taking 4 g of beta-alanine per day for 8 weeks increased lean body mass more than a placebo in college wrestlers and football players.

Another older study reported that adding a beta-alanine supplement to a 6-week, high intensity interval training program increased lean body mass by about 1 lb. Therefore, more research is needed to understand the potential benefits of beta-alanine supplementation.

Beta-alanine is an amino acid that can improve exercise performance. Some evidence shows that it may also help increase muscle mass in response to exercise, but more research is needed. Branched-chain amino acids BCAAs consist of three individual amino acids: leucine, isoleucine, and valine.

They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy, and fish. A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo.

However, other research shows that BCAAs may not preserve lean body mass in people following a weight loss program. Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain.

Branched-chain amino acids are important for muscle growth. They are found in many foods, and it is unclear if taking them as a supplement is helpful when you already consume enough protein.

HMB is responsible for some of the beneficial effects of protein and leucine in the diet. While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles.

Several studies in previously untrained adults have shown taking 3—6 g of HMB per day can improve the gains in lean body mass from weight training. However, other research shows that similar doses of HMB are probably not effective at increasing muscle mass in athletes or adults with weight training experience.

This may mean that HMB is most effective for those who are getting started with exercise or increasing the intensity of their workouts. HMB may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience.

Several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamineand carnitine. Many types of supplements claim to increase muscle mass, but there is little evidence that they are effective for healthy, active individuals.

To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.

Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

While diet and exercise are important for gaining weight, certain supplements may also help. This article examines types of supplements that may be…. Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder and longer.

Here are the 10 best pre-workout…. Glutamine is an important amino acid. This article discusses the benefits, uses and side effects of glutamine supplements.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 6 Best Supplements to Gain Muscle. Medically reviewed by Amy Richter, RDNutrition — By Grant Tinsley, Ph. Creatine Protein supplements Weight gainers Beta-alanine BCAAs HMB Other supplements Bottom line Several supplements can be used to support muscle growth when paired with resistance training and a well-rounded diet.

Protein supplements. Weight gainers. Branched-chain amino acids. Beta-hydroxy beta-methylbutyrate. Other supplements.

The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Oct 20, Written By Grant Tinsley, Ph. Jul 16, Written By Grant Tinsley, Ph. Share this article. Read this next. The 6 Best Weight Gain Supplements, According to Dietitians. By Allison Knott, MS, RD.

: Nutritional supplements for muscle growth

The only two supplements you need to build muscle	Dairy protein is made up of two types: whey and casein. Whey is more quickly absorbed, while casein is more slowly absorbed. But both have merit in terms of recovery and potentially muscle growth. This casein offers 19 grams of protein and 4, mg of branched-chain amino acids per 1 scoop serving. A study published the journal Physical Activity and Nutrition examined the data around pre-sleep casein protein effects on post-exercise recovery. The study concluded that pre-sleep casein protein 40 to 48 grams, 30 minutes before bed can help post-exercise recovery and positive affect acute protein metabolism and performance. In addition to helping you hit your daily protein goals, that's a win. Read more: Best Pea Protein Powders. Utilizing creatine supplements is an effective method to enhance power and build strength, particularly during explosive exercises. Aside from protein powder, creatine is the sole supplement proven to significantly contribute to fitness improvement. In short, creatine consumption accelerates energy production in muscles, enabling the performance of more vigorous exercises, ultimately fostering muscle growth and increased strength. Onnit's unflavored creatine provides 5 grams of micronized creatine monohydrate, straightforward and sugar-free. No fancy flavors or frills here, just the good stuff. When mixing it into coffee, water, or juice, it never clumps. And it blends into a shake or smoothie perfectly, too. It's still my creatine of choice," says MH Fitness Director Ebenezer Samuel, C. It's also Informed Sport certified, so you can trust it's been rigorously tested for banned substances and contaminants. Read more: Best Creatine Supplements. This creatine from CytoSport, parent company of Muscle Milk, is the new iteration of Muscle Milk's Pro Series Creatine. The sleek, newly designed packaging is nice, but what we love most is that this version maintains its reputation with a familiar and NSF-certified formula. Each serving delivers a solid 5 grams of creatine monohydrate, making it a consistent choice for those seeking muscle-building benefits. Beyond its no-frills formulation, a whopping servings per container adds the perks of convenience and cost-efficiency. This means it'll last at least three months for a single user. It's also the cheapest creatine that has satisfied our testing criteria over the years. Plus, we love the easily stackable, mess-free tub packaging. The cap is well-designed to keep the powder fresh and prevent the frustrating scenario of spillage. Read more: Best Tasting Protein Powder. While not usually thought of for its contributions to muscle, some data certainly supports Beta Alanine as a suitable supplement for those working to build strength. Rather than contribute to actual muscle growth like creatine and protein , beta-alanine can help decrease and delay the onset of muscular fatigue. One study published in the Journal of International Society of Sports Nutrition provided subjects with 6. After a specific exercise protocol, the researchers found that supplementation was effective at increase power output. More power output can ultimately lead to more gains. Notice the divided doses; one side effect of beta-alanine supplementation can be tingling in the extremities, but dividing doses and opting for a sustained-release formula like this one can minimize that side effect. This supplement from Klean Athlete offers a clinically studied dosage and NSF-certification, meaning it's a safe choice to try if you're new to the supplement. Just be aware that it's not a supplement you should take daily in the long-term read more on that here. Read more: Best Multivitamins. If you're all about boosting muscle growth, you might want to check out HMB Beta-Hydroxy Beta-Methylbutyrate if you haven't already. It's made from leucine, an amino acid that's involved in making protein and building skeletal muscle. Research supports that HMB as a supplement can dial down the muscle damage post-workout and speed up your recovery game,. If you're a workout newbie or an older individual hoping to combat age-related muscle loss also known as sarcopenia , you might see results in just three weeks. For the gym buffs and trained athletes, the effects take closer to 12 weeks. This supplement from NOW takes a modest approach to dosing to ensure safety, but research indicates that supplementing with up to 3 grams a day for a year is safe. Read more: Best Supplements for Men. Collagen, being the most abundant protein in the body and rich in amino acids like L-arginine and glycine, plays a crucial role in skin health and protection against sports injuries. Research indicates that collagen supplements, when paired with exercise, may enhance aspects of strength, muscle recovery, and body composition. The most significant muscle gains in this study were observed in older males with sarcopenia, a condition characterized by a loss of muscle mass related to age. Common doses used in clinical trials range from 5 to 15 grams per day, typically taken within an hour of exercise. This collagen supplement from Thorne contains 15 grams of bovine-derived collagen per serving, which doubles as a protein boost, delivering 14 grams. While collagen may not be a muscle growth magic bullet for everyone, and certainly won't replace protein powder or creatine, the findings suggest potential benefits when coupled with strength training. Read more: Best Vitamin B12 Supplements. The research regarding omega-3 fatty acid's affect on muscle growth is minimal, but interesting. One systematic review found it might amp up muscle mass and strength, especially in folks at risk for muscle loss sarcopenia due to things like chronic diseases or fatigue. While omega-3s have potential strength perks, we're still waiting for the big studies to confirm the hype. E xperts recommend getting about 1. This supplement from Nordic Naturals deliver 1. No artificial colors or flavors, as this supplement is naturally flavored with lemon to eliminate any fishy aftertaste. Read more: Best Ashwagandha Supplements. Shopping for supplements is tricky. And with endless claims of performance-enhancing benefits and hulk-like gains, shopping for sport supplements is can be even harder. When it comes to finding the right muscle growth supplement, it's like navigating a jungle of flashy labels and exaggerated claims. But fear not, here's the lowdown on what you need to know before making a purchase:. Ingredients : First things first, flip that bottle around and take a good look at the ingredients list. You want a supplement that contains high-quality, scientifically-backed ingredients. Look for key muscle-building compounds like whey or plant-based protein, creatine, branched-chain amino acids BCAAs , beta-alanine, or fish oil. Less is more—avoid supplements loaded with fillers and questionable additives. Quality and Purity : You wouldn't settle for subpar gains, so don't settle for subpar quality either. Opt for reputable brands that prioritize quality control and use third-party testing to ensure purity and potency. Look for certifications like NSF or Informed Choice for added peace of mind. Dosage and Serving Size: Consider your lifestyle and convenience when deciding which one fits your routine. Dosage : Pay attention to the recommended dosage and serving size. Some supplements require multiple servings per day, while others only need to be taken once. We asked St. Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say:. The majority of protein intake should come from whole food. For creatine, he recommended between grams per day. Most creatine supplements offer a common serving of 5 grams, but small individuals might be able to get the same benefits with just 3 grams, he says. Research-backed : Don't fall for the hype without the science to back it up. Look for supplements that have solid research and studies supporting their claims. Check if the product has undergone clinical trials or if there are peer-reviewed studies demonstrating its effectiveness. Price : The green stuff matters, but so does value. Compare the cost per serving among different brands and consider the overall value you're getting. It was originally published on January 4, People throw around advice about BCAAs and HMB and various kinds of protein powders like these are things everyone at the gym should know—and use. You could save yourself time and money by just eating a healthy, balanced diet with enough protein to meet your needs. But you came here for supplement advice, not to be told not to do stuff. You can check out our guide on just how much protein you should be getting to figure that out. The other solid choice for muscle growth: creatine. Your muscles use a molecule called adenosine triphosphate, or ATP, to power their contractions. They do this by ripping off one of the phosphate groups on ATP and turning it into ADP adenosine di -phosphate. Removing that group is how you fuel the contraction, and it takes a while for your body to turn ADP back into usable ATP. Creatine can help with that by acting as a kind of backup source of phosphate groups. Muscles with stored creatine can rip a group from there and attach it to the ADP lying around—and voila, you have more ATP to use. It also acts as a weak buffer, preventing the pH inside muscles from dropping too much and therefore delaying fatigue. Adding vitamins and supplements into your fitness routine is an effective way to make sure you get everything that may be missing from your diet, especially essential muscle-building nutrients like iron or protein. Extra essential nutrients can increase your energy levels so you are able to work out at a consistent level for longer periods of time, which increases your chances of muscle growth. For example, making sure that you have enough magnesium can regulate your heartbeat, which will give you more stamina for cardio. To further enhance muscle growth, you may add branched-chain amino acids into your diet as a protein supplement. Seven Vitamins and Supplements to Boost Muscle Growth Whether you want to be able to breathe better while you are running on the treadmill or not feel so hungry after a workout because you burned through all your carbs, there is a supplement to help. Here are seven of the best supplements for muscle growth. Iron Getting enough oxygen into your system during a workout is especially important as your body uses it more quickly. If you do not get enough oxygen, it will be harder to breathe, and your heart rate will increase, making it harder to sustain a workout. Iron is a great way to increase the oxygen in your system so you can build muscle with your workouts. When you take an iron supplement, it goes to work so your body can produce the hemoglobin it needs to carry oxygen from your lungs to your blood and muscles. You can also get plenty of iron by eating iron-rich foods like red meat, lentils, and leafy greens. Whether you switch up your diet or get an iron supplement from Compounding Pharmacy of America, the extra iron in your system will help you sustain longer workouts by boosting energy and breath control while also getting oxygen to your muscles to avoid fatigue. Iron-C 60 Count. BUY NOW. The average American needs between and mg of magnesium every day. Unfortunately, however, most do not get near this amount. Magnesium is essential because it helps the body absorb fats, amino acids, and carbohydrates, which are then turned into energy. Sustaining enough energy to finish your workouts can help you reach your muscle growth goals faster as you increase weight or reps on a more consistent basis. Getting the magnesium you need every day can also ensure that you keep a regular heart rate during your workout, which will increase the effectiveness of your cardio exercises. Adding chia seeds to a smoothie or snacking on almonds can increase your magnesium levels, or you can pick up a magnesium supplement from Compounding Pharmacy of America. Magnesium Glycinate. While taking supplements that increase your muscle mass can be key, it is important to have plenty of behind-the-scenes support so you do not get hurt. Vitamin A helps keep you healthy by keeping your immune system strong and building bone strength. Grilling salmon for dinner with roasted carrots will give you plenty of vitamin A, or you can grab a 10, IU supplement. Vitamin A. If you already take an iron supplement to boost your muscle growth, you may want to consider adding vitamin C because it helps your body absorb iron more effectively. When you have enough iron in your system, it increases your energy and strength, so you can do deadlifts all day. Vitamin C is also a great supplement if you want to avoid injuries that keep you from the gym. Also called ascorbic acid, vitamin C makes your tendons, blood vessels, and ligaments stronger by making sure they have enough collagen. It also serves as a booster for your immune system, which can be essential for your muscle growth goals because you are less likely to miss a workout because of a cold. A 1, mg vitamin C supplement from Compounding Pharmacy of America will give you the support you need, but you can also add in vitamin C from strawberries, bell peppers, and white potatoes. Vitamin C. Also known as B7, biotin is an essential part of the vitamin B complex that helps your body produce energy from bread, popcorn, and other carbs. It can also metabolize fats and proteins in your body more quickly so you can get the energy you need. You want biotin in your system while you are perfecting your squat form so you have the energy to do it right every time.
Primary Sidebar	Another older study reported that adding a beta-alanine supplement to a 6-week, high intensity interval training program increased lean body mass by about 1 lb. Therefore, more research is needed to understand the potential benefits of beta-alanine supplementation. Beta-alanine is an amino acid that can improve exercise performance. Some evidence shows that it may also help increase muscle mass in response to exercise, but more research is needed. Branched-chain amino acids BCAAs consist of three individual amino acids: leucine, isoleucine, and valine. They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy, and fish. A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo. However, other research shows that BCAAs may not preserve lean body mass in people following a weight loss program. Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain. Branched-chain amino acids are important for muscle growth. They are found in many foods, and it is unclear if taking them as a supplement is helpful when you already consume enough protein. HMB is responsible for some of the beneficial effects of protein and leucine in the diet. While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles. Several studies in previously untrained adults have shown taking 3—6 g of HMB per day can improve the gains in lean body mass from weight training. However, other research shows that similar doses of HMB are probably not effective at increasing muscle mass in athletes or adults with weight training experience. This may mean that HMB is most effective for those who are getting started with exercise or increasing the intensity of their workouts. HMB may help increase muscle mass in those who are beginning a weight training program, but it appears to be less effective for those with training experience. Several other supplements claim to increase muscle mass. These include conjugated linoleic acid, testosterone boosters, glutamine , and carnitine. Many types of supplements claim to increase muscle mass, but there is little evidence that they are effective for healthy, active individuals. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements. Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. While diet and exercise are important for gaining weight, certain supplements may also help. This article examines types of supplements that may be…. Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder and longer. Here are the 10 best pre-workout…. Glutamine is an important amino acid. This article discusses the benefits, uses and side effects of glutamine supplements. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 6 Best Supplements to Gain Muscle. Medically reviewed by Amy Richter, RD , Nutrition — By Grant Tinsley, Ph. Creatine Protein supplements Weight gainers Beta-alanine BCAAs HMB Other supplements Bottom line Several supplements can be used to support muscle growth when paired with resistance training and a well-rounded diet. Protein supplements. Weight gainers. Branched-chain amino acids. Beta-hydroxy beta-methylbutyrate. Other supplements. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Oct 20, Written By Grant Tinsley, Ph. International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review. Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism. Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal. Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass. European journal of applied physiology and occupational physiology. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review. Frontiers in nutrition. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM. Journal of the international society of sports nutrition. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association. American college of sports medicine joint position statement. nutrition and athletic performance. Medicine and science in sports and exercise. Burke LM, van Loon LJ, Hawley JA. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews. National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE. International society of sports nutrition position stand: protein and exercise. Hoffman JR, Falvo MJ. Protein—which is best?. Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition—a review. Lipids in health and disease. Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. Dangin M, Boirie Y, Guillet C, Beaufrère B. Influence of the protein digestion rate on protein turnover in young and elderly subjects. The Journal of nutrition. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the national academy of sciences. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of applied physiology. Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Advances in nutrition. Bendtsen LQ, Lorenzen JK, Gomes S, Liaset B, Holst JJ, Ritz C, Reitelseder S, Sjödin A, Astrup A. Effects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study. British journal of nutrition. Phillips SM, Tang JE, Moore DR. The role of milk-and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Journal of the American College of Nutrition. Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Tang CH, Ten Z, Wang XS, Yang XQ. Physicochemical and functional properties of hemp Cannabis sativa L. protein isolate. Journal of agricultural and food chemistry. Gorissen SH, Crombag JJ, Senden JM, Waterval WH, Bierau J, Verdijk LB, van Loon LJ. Protein content and amino acid composition of commercially available plant-based protein isolates. Norton L, WILsoN GJ. Optimal protein intake to maximize muscle protein synthesis. AgroFood industry hi-tech. Pasiakos SM, McClung HL, McClung JP, Margolis LM, Andersen NE, Cloutier GJ, Pikosky MA, Rood JC, Fielding RA, Young AJ. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis—. The American journal of clinical nutrition. Norton LE, Layman DK, Bunpo P, Anthony TG, Brana DV, Garlick PJ. The leucine content of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and mammalian target of rapamycin signaling in rats. The Journal of physiology. Aguiar AF, Grala AP, Da Silva RA, Soares-Caldeira LF, Pacagnelli FL, Ribeiro AS, Da Silva DK, de Andrade WB, Balvedi MC. Free leucine supplementation during an 8-week resistance training program does not increase muscle mass and strength in untrained young adult subjects. Amino Acids. Gleeson M. Interrelationship between physical activity and branched-chain amino acids. Zheng Y, Li Y, Qi Q, Hruby A, Manson JE, Willett WC, Wolpin BM, Hu FB, Qi L. Cumulative consumption of branched-chain amino acids and incidence of type 2 diabetes. International journal of epidemiology. Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.
The 8 Best Supplements for Muscle Growth You Should Try Right Now	Carbohydrates Evidence Nutritionao Nutritional supplements for muscle growth combining protein with carbohydrates can accelerate muscle protein synthesis Natural approaches to cancer prevention more than protein gor. When muwcle comes to fat intake and muscle gain, growtth data is Nutritional supplements for muscle growth. Suppplements cap is well-designed to keep the powder fresh and prevent the frustrating scenario of spillage. Beta-alanine is an amino acid that is produced in the liver and also found in fish, poultry, and meat. In Press. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. DHEA Warning Some supplements used for sports performance, such as DHEAcan impact hormone levels.

Muscpe Nutritional supplements for muscle growth Nutritiknal be mucle to support muscle growth when Effective keyword research with resistance training and a well-rounded grodth. This includes creatine and protein supplements, among others. One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life. Three main criteria must be met for maximal muscle gain : eating more calories than you burn, consuming more protein than you break down, and an exercise program that is challenging to your muscles.

Nutritional supplements for muscle growth -

We realize that not everyone is working with the same budget, and have included a wide range of prices on this list. Rest assured, though, that we think even the highest price tags we placed on this list are worth the cost.

Research is an important factor when it comes to picking the best supplements. We believe that well-researched and backed claims deserve the best spots on our lists.

Each supplement, ingredient, and claim for these products are backed by research and is also researched by our expert team at BarBend. We believe in the integrity of a product and want to ensure that there is research that aligns with each claim made when it comes to these supplements. We spent time looking at various products for each category and thoughtfully picked the one that we believed best aligned with potentially aiding muscle growth.

Whether it was a product that might aid in speedy recovery to help you get back to top performance in the gym quicker or a supplement that might assist your body in utilizing carbs as fuel instead of breaking down muscle tissue — we took every pick into deep consideration.

Research is a big part of our decision-making process, but it goes hand-in-hand with personal testing. But how can you truly know until you give it a try? So, to keep your wallet happy, we put dozens of products to the test, using them as instructed in the prescribed doses.

After our personal trial and error, we narrowed down the products we personally liked the most and thought would appeal to the largest group of people. We believe in the products that we back and make sure we spend the time scouting out each supplement for proper dosages.

We try to choose picks that have the clinically-dosed amount of each ingredient for them to be the most effective. As noted in some of the picks, proprietary blends are also a common way that ingredients are added to a supplement.

Pre-workout supplements may be your secret weapon for monopolizing your gains before you even touch a barbell — they can help keep you focused, give you an energy boost, and facilitate a solid pump.

This pick contains massive doses of some potentially muscle-building ingredients, like beta-alanine and citrulline, along with modest doses of others. BULK is a pre-workout with 13 active ingredients coupled with B vitamins for energy and electrolytes for hydration. One key ingredient is the 4,mg dose of beta-alanine that may help increase muscular endurance and delay fatigue, allowing you to go harder for longer in the gym.

The citrulline dose may help you recover more quickly and reduce post-workout soreness to get back after it in the gym faster. BULK also has alpha-GPC dosed at mg, mg of theanine, and 1,mg of taurine in order to potentially improve your focus , which our testers definitely noticed.

Lastly, they liked the mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout. And satisfied reviewers agree. This product comes in seven different fruity flavors, like Strawberry Kiwi, Tropical Punch, and Peach Mango but our tester especially liked the Blue Raspberry.

Transparent Labs BULK is chock full of well-dosed ingredients to achieve a pre-workout formula designed to potentially aid in growing muscle. Not only does it have caffeine for energy, but it also includes other ingredients that may aid in blood flow, focus, recovery, and hydration.

Read our full Transparent Labs BULK Review. With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros. Transparent Labs created a whey isolate that prioritizes protein and leaves the artificial junk out.

Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. One of the best-tasting protein powders , this one comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla.

Not all protein supplements are made equal, and this one stands as a great one for muscle growth due to its high protein content, all-natural ingredients, and eight delicious flavors. Read our full Transparent Labs Whey Protein Isolate Review.

This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone. This is a high quality product that comes unflavored, or in a variety of tasty flavors.

Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases.

I would definitely recommend it. After trying the creatine, our tester did mention it needs a little help with solubility, so you may want to blend it into a smoothie or use an electric stirrer. Also, the black cherry flavor tastes a smidge watered down.

Transparent Labs Creatine stands out for its addition of HMB, aka β-Hydroxy β-Methylbutyrate. This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation.

The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste. The combination of creatine and HMB may be especially effective in helping athletes gain and retain their muscle mass.

Read our full Transparent Labs Creatine HMB Review. This Betaine Anhydrous does not include any added sweeteners, artificial coloring, or artificial preservatives.

It sports servings total per container, making it less than a dime per serving. This Transparent Labs betaine supplement packs 1,mg of betaine per serving to potentially improve your performance in the gym. But this ingredient alone is a must-have for those who want to improve their workouts.

This supplement can potentially improve your body composition, muscle size, work capacity, and power. But you can stack it with other pre-workout supps or ingredients.

Plus, the price is as reasonable as it sells for less than a dime per serving. Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,mg blend of BCAAs , glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions.

The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant. The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth.

The other blends offer potential testosterone support and antioxidants to round out this product. This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide.

It comes in a sweet Harvest Fruit flavor. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout. Which, in turn, can lead to more muscle growth.

In addition to citrulline, Total Nitric Oxide contains 5. Beets are a natural vasodilator, which can make increased blood flow even more likely. Although the Harvest Fruit flavor is refreshing, it can be a bit strong for some. But one reviewer said that adding just a little more water is the perfect solution.

Adding this supplement to your current stack may be the key to giving you the best blood flow to support your pumps and getting you through your tough training session and help with muscle growth.

Plus, the antioxidants and amino acids in the blend can help you recover faster as well. Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth.

Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy , in other words — more muscle, better strength, and increased power This test booster is one of our favorites — and customers love it, too.

Just browse the many positive reviews and testimonials on the company website! Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports.

This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,IU of vitamin D3, which can aid in testosterone production , 2,mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body.

This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass.

Kaged Muscle L-Carnitine contains mg of l-carnitine l-tartrate and nothing else in its formula. It requires you to take one pill per serving, which is unflavored, and very budget-friendly. Supplementing with carnitine can contribute to maximizing muscle growth due to its potential to aid in recovery, increase oxygen consumption, and stimulate fat metabolism.

Kaged Muscle L-Carnitine contains mg of l-carnitine l-tartrate, which has been shown to improve recovery and reduce fatigue after intense exercise.

Kaged Muscle L-Carnitine contains only mg of l-carnitine and can potentially improve recovery and help with exercise-induced fatigue. Plus, each bottle comes with a whopping servings at a great price point.

This carb supplement is gluten-free, non-GMO, and excludes all artificial coloring and perservatives. Each serving packs 25 grams of patented Cluster Dextrin®. Carbohydrates are one of three primary macronutrients and are the main source of energy for our bodies to function; they can also be a catalyst for muscle growth due to their potential to provide quick energy.

After we gave this a personal try, we love Transparent Labs Carb Powder for its slow-releasing formula and simple ingredient list.

Carbohydrates are an extremely important part of your diet, and they are the main source of energy that fuels your body. One study found that high carbohydrate diets can improve physical performance between two and three percent. This formula is just 25 grams of cluster dextrin, which can help support the slow release of carbohydrates for sustained energy during or after your workout.

Or, as a few of the many positive reviews suggest, you can just add this supp to your daily smoothie. This carbohydrate supplement can support a slow release of cluster dextrin, which may fuel long and tough workouts as well as potentially support your recovery, which can lead to increased muscle.

The vast majority of supplements are targeted at either improving muscle growth or supporting weight loss. The supplements on this list may help improve recovery, fill nutritional gaps in your diet, and potentially improve your workout performance.

Your results are only as good as your recovery. Yep, when your body recovers, it repairs damaged muscle tissue, leaving stronger muscles behind. There are countless ways to potentially enhance recovery , supplementation included. Picking up a high-quality whey protein or carb supplement can help refuel your muscles, promoting overall recovery and, therefore, performance.

Supplements like creatine, protein powder, carbs, and BCAAs, among others, may be the key to unlocking hidden gains. When life is particularly busy, and you need a quick refuel after a workout, supplements can help.

Adding a pre-workout or another training-focused supplement to your routine can be a great way to potentially push harder and longer at the gym.

Supplements for muscle growth, like creatine, betaine, beta-alanine, carnitine, and pre-workout, may be the thing to help you push out a few last reps.

One study from the International Journal of Sports Nutrition and Exercise Metabolism found that vitamin C supplementation before and after training reduced muscle soreness and prevented the oxidation of glutathione —a very potent antioxidant that may enhance gains 1.

Vitamin C also boosts collagen production, promoting skin elasticity and overall tissue health. For a boost of vitamin C, pack your plates with colorful fruits and vegetables like oranges, kiwi, bell peppers, strawberries, tomatoes, and cruciferous vegetables broccoli, Brussels sprouts, and cabbage.

It supports your vision, is essential for bone growth and development, and fights inflammation. To harness the benefits of vitamin A, incorporate more animal foods like liver, salmon, and egg yolks, and plant foods including sweet potatoes, squash, and carrots.

Your body needs iron to thrive. It makes hemoglobin, which shuttles oxygen from your lungs to the rest of your body. Iron also plays an important role in energy metabolism. Oxygen gives you the ability to push harder, and exercise at a higher level. Managing low levels of iron can help resolve unexplained fatigue, lack of energy, and reduction in performance.

She recommends a delicious dark leafy green salad with beans, peppers, tomatoes, and broccoli with fresh-squeezed lemon dressing.

The sunshine vitamin is a powerhouse nutrient. Vitamin D is known for its ability to bolster the immune system, help increase absorption of calcium, and fortify bones. It also plays a vital role in muscle health.

Muscle weakness and cramps are a sign of vitamin D deficiency. One study linked vitamin D adequacy with stronger muscles and better posture 2.

Vitamin D is also essential for testosterone production—a key hormone for building and maintaining muscle. One study linked vitamin D levels with decreased T levels 3.

When exposed to the sun, your skin can manufacture its own vitamin D. You can also increase vitamin D supplementation by eating salmon which contains fatty acids, mackerel, herring, mushrooms, butter, cream, and egg yolks.

Vitamin E is a dominant antioxidant—a substance that helps you stay healthy by mopping up damaging free radicals or unstable molecules that come from stress, inflammation, and over-exertion.

As free radicals build up, they can harm performance, muscle recovery, and immune health. Vitamin E combats and removes these free radicals, reducing oxidative stress and muscle damage. One recent study suggests vitamin E supplements may interfere with strength gains 4 , so stick to vitamin E foods like nuts and seeds.

Vitamin B2 metabolizes fat and protein and helps convert carbs to ATP, which your cells use for energy. One study found that during running, vitamin B2 supplementation might reduce muscle pain and soreness during and after prolonged exercise, and may enhance early recovery post-workout 5.

Another powerful B vitamin component, vitamin B3 also known as Niacin is popular among bodybuilders for increasing muscular vascularity or the appearance of superficial veins. Other benefits include muscle repair, recovery, and improved metabolism.

Vitamin B6 plays an essential role in the metabolism of protein 9. Studies have demonstrated that the more protein you eat, the more vitamin B6 your body needs to actually break down and use that protein. Vitamin B6 can also promote red blood cell production and healthy levels of nitric oxide—which is produced naturally in the body and can support physical performance and endurance.

B6-friendly foods include fish, beef liver and other organ meats, potatoes, fruit, and fortified cereals in your daily diet. While great for hair, skin, and nails, biotin vitamin B7 also transforms your macronutrients into energy for workouts.

Biotin primarily converts food into energy, aiding fitness levels and enhancing muscle protein synthesis. You can find biotin in foods like meat, eggs, nuts, sweet potatoes, and dairy products, or as a supplement. Vitamin B12 is a heavy hitter for energy. Your body needs B12 to make red blood cells, which ferry oxygen to your tissues, helping you feel strong and energized throughout the day B12 is vital for nervous system function.

Start with vitamin B12 foods like meat, fish, eggs, dairy, fortified milk, and fortified cereals. When it comes to your workout, magnesium plays a role in muscle contraction, heart regulation, and energy production. Males over 30 should get mg of magnesium a day.

Pumpkin seeds, almonds, and chia seeds are a few ways to pack more magnesium in. Calcium boosts your bone health and supports muscle movement, too. Calcium is responsible for passing impulses from your nerves to your muscles, key for muscle contraction. It also keeps your blood vessels in top shape and regulates blood pressure, which controls the pace at which oxygen is delivered to your muscles and thus how you feel during a workout.

For more calcium, try canned sardines, chia seeds, white beans, orange juice, and fortified cereals. Giving your body what it needs to repair after your workout is as important as feeling strong during the workout. Zinc helps rebuild muscle fibers after a hard lifting session Eat more dairy, meat, oysters, seeds, and veggies to get your daily needs.

Your muscles need the right balance of potassium inside the cells and sodium outside for a muscle to contract. Other potassium-rich foods include apricots, prunes, apples, oranges, tomatoes, lentils, soybeans, chicken, and turkey.

Or try an electrolyte powder. By eating a well-rounded diet, you can avoid micronutrient deficiencies and level up your health and performance.

How to know if you have a deficiency? Check with your doctor. A simple blood test can provide clarity on how your micronutrient intake is stacking up. Try a multivitamin.

previously told The Edge. Here are a few other options. Try just 10 minutes of movement a day. There are nine essential amino acids. Aim for 0. Feel like you have your basics down—nutrition, hydration, rest, and sleep—yet still struggling to put on muscle? It could be a sign of low testosterone.

Testosterone stimulates muscle growth and strength. When T levels wane, gaining muscle is tough. The first step: get tested. If you are running low, testosterone replacement therapy TRT can help you build muscle and boost energy for your gym sessions.

If you qualify for treatment, TRT can be sent right to your door. One study found that when taken before a workout, men performed better and felt less fatigued after their exercise session Another study found that when healthy older adults supplemented with glyNAC, a substance that increases glutathione levels, it led to improvements in muscle strength, gait speed, and body composition You can get more glutathione by eating glutathione foods like cruciferous vegetables, citrus, and whey protein.

You can work with Hone to see if glutathione injections are right for you. A board-certified physician will review your answers, and prescribe glutathione if appropriate. If your prescription is approved, glutathione injections will be sent straight to your door. If you want bigger, stronger muscles, you need to fuel for growth.

Vitamins like A, C, and B-complex work to keep your body running on all cylinders. Solid nutrition with whole foods and balanced micronutrients and macronutrients are the foundation for a healthy body and gains. A vitamin deficiency can stop progress in its tracks.

Keep these vitamins in check for gains.

Although nutritional mucsle purported to increase muscle mass are muacle available Glutathione immune system health food stores, gyms, by mail Nutritionak, and over the Internet, many of these supplements have little suppleents no data to support Growt claims. Dor Nutritional supplements for muscle growth reviews the theory and research behind popular nutritional Zupplements commonly marketed as muscle mass builders. Included are the minerals chromium, vanadyl sulfate, and boron, the steroid hormone dehydroepiandrosterone DHEAbeta-methyl-hydroxy-beta-methylbutyrate HMBcreatine, protein supplements, and amino acids. Research has shown that chromium vanadyl sulfate, and boron do not appear to be effective in increasing lean body mass. The few studies examining DHEA have not supported the claim of increased muscle gain. Preliminary work on HMB supports an anticatabolic effect, but only one human study is currently available. Many studies reported increased body mass and several have reported increased lean body mass following creatine ingestion.

Nutritional supplements for muscle growth -

Click to scroll back to top of the page Back to top. The Curator. By Akshat Angurala The Curator Team. Posted January 18, am.

Updated January 18, pm. Hide message bar. View image in full screen. Leave a comment Share this item on Facebook Share this item via WhatsApp Share this item on Twitter Send this page to someone via email See more sharing options.

Descrease article font size. Increase article font size. ALLMAX Isoflex Chocolate 5lb. Try ALLMAX Isoflex Chocolate 5lb, a fast-digesting protein that provides a complete amino acid profile.

Ideal for post-workout recovery, it promotes muscle protein synthesis, aiding in muscle growth and repair.

Story continues below advertisement. MuscleTech Amino Build Sport 30 Servings. BCAAs, like leucine, isoleucine, and valine, are vital for muscle maintenance and growth, reducing soreness, enhancing endurance, and preventing breakdown during intense workouts.

Try the Post Workout BCAA Amino Acid, MuscleTech Amino Build Sport, featuring L-Leucine and Betaine in Fruit Punch Blast flavor with 30 servings. Sports Research Triple Strength Omega 3 Fish Oil.

Omega-3 fatty acids in fish oil provide anti-inflammatory benefits for joint health, support cardiovascular health and aid post-exercise recovery. NATURELO Multivitamin for Men. Active individuals need extra nutrients, and a comprehensive multivitamin like NATURELO One Daily for Men can fill those gaps.

Packed with essential vitamins, minerals, and organic whole foods, this non-GMO supplement supports overall health and boosts energy. NATURELO One Daily for Women. Pre-workout supplements, packed with caffeine, beta-alanine, and performance boosters, are designed to elevate your workout.

They enhance energy, sharpen focus, and improve blood flow, ensuring more effective and intense training sessions. Jacked Factory Creatine Powder. Try Creatine Monohydrate Powder by Jacked Factory for muscle growth, increased strength, and improved athletic performance.

More Recommendations. Treat yourself to these 7 fabulous face masks. ON GOLD STANDARD Casein Protein Powder. Its sustained amino acid release supports overnight muscle recovery and helps prevent muscle breakdown.

Choose this option for comprehensive support during crucial rest periods. Jacked Factory Glutamine Powder Unflavoured.

Glutamine, a vital amino acid, aids in muscle recovery and supports immune function. While the body produces it naturally, intense exercise can deplete glutamine levels, making supplementation beneficial. Consider JF L-Glutamine Powder for post-workout recovery, immunity, and digestive health.

Evlution Nutrition L-Carnitine Capsules. A common side effect of beta-alanine supplementation is paresthesia, or a skin tingling sensation, [3] but this effect can be attenuated by taking lower doses 1.

Caffeine is a stimulant that is often included in pre-workout supplements, as it has been shown to benefit athletic performance for short-term high intensity exercise and endurance-based activities. Food and Drug Administration FDA considers milligrams of caffeine to be a safe amount for daily consumption, but some pre-workout supplements may exceed this amount in a single serving or fail to disclose the amount of caffeine they contain, so it is important to always review the label of any supplement before consumption.

Caffeine powder is also marketed as a stand-alone pre-workout supplement, but the FDA has advised against using this product, as even very small amounts may cause accidental overdose.

Powdered caffeine has been linked to numerous deaths—a single tablespoon 10 grams is a lethal dose for an adult, but the product is often sold in gram packages. Creatine is a naturally occurring compound found in skeletal muscle that is synthesized in the body from amino acids and can be obtained from red meat and seafood.

In the body, it helps produce adenosine triphosphate ATP , which provides energy for muscles. Creatine is a popular workout supplement marketed to increase athletic performance, especially for weight training.

Research suggests that creatine supplementation increases muscle availability of creatine, which in turn can enhance exercise capacity and training adaptations in adolescents, younger adults, and older adults. It is important to consult a doctor before taking this supplement. Of note, creatine supplementation has been shown to increase total body water, which causes weight gain that could be detrimental to performance in which body mass is a factor, such as running.

A variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Below is a review of some of the most common ingredients in post-workout supplements. Replenishing glycogen stores after a workout with sufficient carbohydrate intake is important for muscle recovery, and beginning the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance.

Recommended levels of daily protein intake for the general population 0. Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance.

A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness.

For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1. These three amino acids, leucine, isoleucine, and valine, are called branched-chain amino acids BCAAs.

They can be obtained from protein-rich foods such as chicken, red meat, fish , and eggs , and are also sold as dietary supplements in powdered form. BCAAs are key components of muscle protein synthesis, [41] and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown.

For example, a trial of leucine supplementation during an 8-week resistance training program did not result in increased muscle mass or strength among participants. Another reason to be cautious of a high intake of BCAAs is its potentially negative effect on glucose metabolism and diabetes.

BCAAs, particularly leucine, can disrupt the normal action of insulin, a hormone that regulates blood glucose. In an epidemiological study composed of three large cohorts of men and women followed for up to 32 years, a higher intake of BCAAs obtained mainly from meats was associated with a higher risk of developing type 2 diabetes.

A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, [48] while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration.

Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias.

Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics. However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage.

Many supplements include electrolytes, which are chemicals that conduct electricity when mixed with water, and include sodium, potassium, and calcium.

Electrolytes are important for hydration and the regulation of nerve and muscle function; for example, calcium, sodium, and potassium all work together to help muscles contract properly. However, the American College of Sports Medicine has asserted that there is little evidence of any difference in performance between those who drink beverages containing carbohydrates and electrolytes compared to those who drink plain water after exercising for less than one hour.

Learn more about sports drinks here. Workout supplements such as caffeine and creatine may be used to enhance exercise performance for high-intensity, strenuous physical activity, such as training to run a marathon or power lifting.

However, a healthy diet with adequate amounts of healthy carbohydrates , protein , and water is sufficient to fuel the body for moderate amounts of physical activity , such as an hour of jogging or bicycling.

As workout supplements are not reviewed by the FDA for safety or effectiveness, you should consult with a doctor before incorporating them into your exercise routine and discuss if there are any potential contraindications if you have existing medical conditions. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:.

Home Nutrition News What Should I Eat? What happens to the body during physical activity? When we exercise, our bodies use three main sources of fuel: carbohydrates , fat , and protein.

Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise. Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise.

As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity. In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production.

Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth. Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights.

A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions. Spotlight on protein powder Powdered protein can come from a variety of sources, including eggs , milk e. Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness.

They can often contain non-protein ingredients, including vitamins and minerals , thickeners, added sugars , non-caloric sweeteners , and artificial flavoring. Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs.

Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies.

Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins. One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein. One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of lysine and leucine.

References Council for Responsible Nutrition. Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research.

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M.

Journal of the International Society of Sports Nutrition. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B.

International society of sports nutrition position stand: Beta-Alanine. Hobson RM, Saunders B, Ball G, Harris RC, Sale C.

Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R. IOC consensus statement: dietary supplements and the high-performance athlete.

International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review. Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine.

Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism. Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes.

Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation.

Lean what the research says about nutrients for fod growth. Sleep and nutrition for athletes completed musvle study of adverse events Nutritional supplements for muscle growth to supplements. Nutritional supplements for muscle growth reports documented the following in supplemnts individuals 25 supplementss and younger:. Moreover, the following supplement categories had dupplements three-fold increase in the risk for severe medical events compared to vitamins:. Dietary supplements to boost muscle growth often called "ergogenic aids" are popular with athletes and untrained individuals striving to build muscle. Common reasons people want to increase muscle mass include the following:. There is some evidence that nutritional supplements like protein, creatine, and collagen can improve strength and promote muscle growth.