Need to juscle with our Compounding Spports Cons Enhancing creative thinking a little less protein per serving than some whey powders. A staple supplement for bodybuilders and casual gymgoers, protein is one of the three macronutrients and is most helpful for hypertrophy.

Sports supplements for muscle mass -

However, in human models, weeks of supplementation showed no increases in insulin levels or increases in muscle mass. Arginine is one of the non-essential amino acids conditionally essential in circumstances of extreme illness or injury , which means you can obtain it naturally from animal meats.

Arginine plays roles in protein and glucose metabolism, influences growth hormone, and is involved in creatine synthesis but is specifically involved in the synthesis and bioavailability of nitric oxide NO , a very potent vasodilator.

Vasodilators expand the diameter of blood vessels to allow for greater blood flow. As a supplement to aid in muscle growth, L-arginine does not show promising results in healthy individuals.

However, dosing with 1. Also read this blog on Turkesterone for another interesting supplement to look into. Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada.

Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC.

The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University. You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness.

Nutrition The 8 Best Supplements for Muscle Growth You Should Try Right Now. The 8 Best Supplements for Muscle Growth Whey Protein Powder Creatine Amino Acids Carb Supplements HMB Glutamine Carnitine L-Arginine 1 - Whey Protein Powder Whey is the liquid remaining after milk has been curdled and strained.

The Author. Related Posts. Nutrition Considering Medication for Obesity? Here's What You Need to Know. Nutrition The Blue Zone Diet: What to Eat to Live Longer. Sign up to receive content, exclusive offers, and much more from NASM!

Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter. Resting Metabolic Rate: How to Calculate and Improve Yours By Fabio Comana.

Fast-Twitch Vs. The Kinetic Chain and How to Apply It By Dana Bender. Considering Medication for Obesity? Best for those looking for a plant-based—but not soy-based—protein powder that contains higher amounts of leucine—a branch-chained amino acid for stimulating muscle growth.

This supplement is also great for those looking for a product meant for recovery , as this contains both tart cherry and turmeric. Plant-based protein powders are a great option if you are vegan, vegetarian, allergic to dairy, or simply want to try other protein options.

Contrary to popular belief, as long as you consume adequate amounts of calories and protein, you can absolutely gain muscle on a plant-based diet. It contains 30 grams of protein per scoop, which is higher than many other plant-based powders. It also contains 2.

Since plant sources are often naturally lower in leucine, we recommend looking for a plant-based protein powder high in leucine to support muscle gain. This is because leucine is a branch-chained amino acid that is highly involved in stimulating muscle growth. The protein source of this powder comes from a blend of organic peas, sprouted, organic navy beans, lentil beans, garbanzo beans, and cranberry seeds.

The powder also contains a blend of ingredients meant to aid in recovery, such as tart cherry and turmeric , although the exact amounts of these are not listed. One potential drawback is that this protein powder is sweetened with stevia , which some may prefer to avoid.

Form: Liquid Type: Milk protein shake Dose: 1 bottle Third-Party Certified: No Servings Per Container: Best for those who are on the go and want a ready-to-drink option packed with both protein and carbohydrates.

Also good for those who are sensitive to lactose, as this drink contains a lactase enzyme. Fairlife Core Power Protein Milk Shake is a great post-workout choice to support muscle repair and growth.

One bottle contains 26 grams of carbohydrates and 26 grams of protein , both of which are necessary after exercise. We recommend having this high-quality protein within two hours of completing a workout to help support muscle growth. While you might have noticed a huge emphasis on protein post-exercise, carbohydrates are essential too.

Carbohydrates help replenish your glycogen stores , which are used for energy during your workout. Plus, carbohydrates aid in the biological processes of repairing and rebuilding muscle. So if you want the energy to keep working out and building muscle, don't neglect carbohyrates.

Fairlife Core Power Protein Milk Shake is also an easy option to take with you on the go. However, it does have the lactase enzyme added, so it is lactose-free.

Form: Tablet Type: Beta-alanine Dose: 2 tablets Third-Party Certified: Yes Servings Per Container: Best for those who want to increase energy levels through reducing fatigue, especially if you are engaging in high intensity, short duration exercise. Beta-alanine is an amino acid that is used to make carnosine , which can help improve athletic performance by reducing fatigue.

While beta-alanine can be found in meat, poultry, and fish, studies show supplementing with 4 to 6 grams of beta-alanine can improve performance —particularly for high-intensity, short-duration exercise.

If you want to take beta-alanine to support your muscle gain goals, we recommend Thorne Beta-Alanine supplements. This tablet provides 1. Thorne recommends taking the two tablets one to two times daily.

We like that these tablets are NSF Certified for Sport, meaning they have been checked for banned substances. The fact that it's a tablet makes it easy to incorporate into your routine. According to the International Social of Sports Nutrition, beta alanine can be safe for most people.

However, taking milligrams or more can lead to paresthesia, a tingling sensation that is not considered harmful. Form: Powder Type: Caffeine, Creatine, Beta-alanine and L-theanine Dose: 1 scoop Third-Party Certified: Yes Servings Per Container: Best for those who want a supplement that conveniently combines a blend of ingredients, including beta-alanine, caffeine, and creatine.

Ladder Premium Pre Workout is an NSF Certified for Sport pre-workout supplement that contains various ingredients that can support your muscle-gaining efforts. Rather than taking multiple separate supplements, you can opt to simply use one product—this powder.

In testing, we also enjoyed the sweet and sour flavor combination. One scoop of Ladder Pre Workout contains 5 grams of creatine and 1. It also has milligrams of caffeine , which may improve exercise performance by reducing perceived effort.

This amount is equivalent to about two cups of coffee. It is important to keep in mind that pre-workout supplements should not replace whole foods. In particular, getting enough carbohydrates before a strength workout can help ensure you have enough energy for your muscles.

Including some protein may also help support muscle recovery. Therefore, we recommend pairing Ladder Pre Workout with a source of carbohydrates and protein, like a protein bar or Greek yogurt with fruit. While caffeine tolerance varies, some people find they are sensitive to caffeine, especially with larger amounts.

If so, you may want to look for a pre-workout supplement without caffeine. Form: Liquid Type: Omega-3 and Vitamin D3 Dose: 2 soft gels Third-Party Certified: Yes Servings Per Container: Best for those who don't consume fish or foods fortified with Vitamin D, as well as those looking to prevent muscle tissue breakdown.

When you think of a fish oil supplement , you might not always associate it with muscle gain. However, studies show that there is a link between increased omega-3s and muscle synthesis. This is thanks to EPA and DHA, the two main types of omega-3s found in fish oil.

These two work together to increase muscle while also decreasing the breakdown of muscle tissue and helping with recovery. We particularly like Nordic Naturals Omega-3D because it's third-party tested , ensuring it is free of any harmful contaminants and heavy metals.

It is also certified sustainable by Friend of the Sea , an organization that ensures sustainable fishing. Plus, this product contains vitamin D3 , which is an essential nutrient for skeletal muscle and bone health. Some research shows a link between vitamin D3 and muscle synthesis, but most strongly, research shows evidence for vitamin D deficiency being associated with fatigue and muscle loss.

Omega-3s are typically sourced from fish, so this product is not suitable for those following a vegan diet. However, Nordic Naturals also has an omega-3 product sourced from algae , which is plant-based.

While there are many factors that play into choosing the right supplement for muscle gain, we love Thorne Creatine because this third-party tested supplement contains only creatine monohydrate, which is one of the most studied sports nutrition supplements for muscle growth.

If you're looking for a supplement that contains a blend of ingredients for convenience, we recommend trying Ladder Strawberry Lemonade Pre-workout.

Supplements for muscle gain are not necessary for everyone. It is important to first focus on consuming a balance of carbohydrates, protein, and fat from whole food sources. Whole foods will also provide vitamins, minerals, fiber, and water needed for overall health and to support muscle growth.

The following groups may benefit from supplements for muscle gain:. If you regularly strength train and eat adequate calories and protein, you may not need a supplement for muscle gain.

There are also certain groups of people who may wish to avoid using supplements for muscle gain. This includes:. Our dietitians put together this list of best supplements for muscle gain by considering a variety of products with different ingredients that would fit various preferences and needs.

In refining the list, we considered these qualities. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Anabolic steroids. Supplements for muscle gain may contain other ingredients that you should be aware of.

You should avoid supplements that contain anabolic steroids, as they can have potentially life threatening side effects such as liver dysfunction, high cholesterol, and increased risk of heart disease.

Prohormones are also banned by most athletic organizations. Many sports nutrition supplements contain caffeine. While caffeine has been studied for its ability to enhance exercise performance, some people are sensitive to it.

Supplements may also have levels that are excessively high, so you should always check labels and consider other sources of caffeine you consume.

Plus, Caslin says that taking caffeine with creatine can reduce the efficacy of creatine. This may be worth considering if you take multiple supplements. Whey protein can also lower the impact of certain antibiotics and bisphosphonates.

We recommend discussing supplementation with a healthcare provider if you are taking any medications. It is always important to check labels to be aware of proper dosing. Recommendations for ingredients often found in supplements for muscle gain include:. Creatine: Recommendations are to take 5 grams for 5 to 7 days, split into 4 doses.

After this time, stores can be maintained by taking 3 to 5 grams per day. It is important to drink water and consume carbohydrates or carbohydrates plus protein to encourage absorption. Studies consistently show that long- term creatine use among adults is safe. In the early phases of supplementation, creatine can cause some weight gain from water retention.

Other less common reactions include cramps and muscle stiffness. Protein: Adults should get at least 0. Requirements for active adults are higher at 1.

Protein intake should be spread throughout the day. While there is no upper limit for protein, consuming more than your needs will not lead to enhanced muscle mass. Consuming too much protein can put stress on your kidneys and liver. Beta alanine: Supplementing with 4 to 6 grams of beta alanine can improve exercise performance by reducing fatigue.

This is especially the case for short duration exercise like weight lifting. A side effect that may occur is a tingling sensation, which you can reduce by splitting the dose or using a sustained release formula.

Caffeine: Consuming up to 3 to 6 milligrams of caffeine per kilogram of body weight an hour before exercise may enhance performance. While tolerance differs from person to person, consuming greater than recommended amounts can lead to headaches, anxiety, dehydration, and restlessness.

Plus, if caffeine is consumed too late in the day, it can interfere with sleep. We also spoke with sports nutrition experts to determine what to look for in supplements for muscle gain. These experts include:. In order to support muscle gain, protein should contain high levels of the essential amino acids, particularly leucine.

Whey protein , derived from milk, is often viewed as the highest quality protein because it contains all of the essential amino acids, is rich in the branched chain amino acids necessary for muscle growth, and is easily digested.

Casein , also derived from milk, is digested more slowly, and may help with muscle growth when taken before bed. Plant based protein sources can also absolutely support muscle gain, but should contain adequate levels of leucine.

The amount of protein needed for muscle gain will differ depending on your age and resistance exercise levels. General recommendations are 1. Protein intake should be distributed throughout the day rather than consumed in one sitting. It is certainly possible to gain muscle without supplements.

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!

Are you trying to build muscle, eupplements not seeing results? Read on Sports nutrition myths debunked the top muscle-building supplements for faster gains! There supplrments no Supplemenfs of supplements Sporrs claim to boost muscle gains, but truly elite Fro are built by hard Spots and serious nutrition first and foremost. Supplements are just the icing on the cake. But when your training and nutrition are locked in, these four science-backed supplements can definitely help you get your new physique a little faster, boost the quality of your workouts, and help you recover. Those three things can definitely help you gain weight—the good kind! Creatine is a naturally occurring substance within our muscle cells, and it is one of the primary sources of cellular energy. Enhancing creative thinking product picks are editor-tested, expert-approved. Skpplements Sports supplements for muscle mass Muscle recovery for rock climbers a commission through links Slorts our site. Why Trust Us? BUILDING MUSCLE is tough because there are Optimal nutrition many factors at work beyond just strength training. This is where muscle-building supplements come in. Yes, the best supplements for muscle growth are a viable and safe way to help you put on muscle—as long as you choose your supplements wisely. Read more: How Men's Health Thoroughly Tests and Reviews Nutrition Products.

Updated February 6, Supplemejts is an essential macronutrient that plays a vital muscpe in building and muuscle muscles. While it's possible to get muscls protein from whole foods, many people suppkements to protein supplements to mss they're meeting their daily needs.

When it supplemfnts to muscle gain, protein supplements can suppements particularly helpful. But with so many options on the market, gor can be challenging to determine which one is the best fit for fod needs.

In Enhancing creative thinking Recovery and sports massage, we spent countless hours researching and testing Sporrs protein supplements to fod the best one for muscle gain.

Specifically, we focused on protein powders, which kass a supppements choice among athletes and fr enthusiasts. Protein powders come in several forms, including supplejents, casein, soy, and plant-based. Each type of protein powder has its unique fir and msas, so it's essential to choose the Belly fat reduction at the gym one for ,uscle goals.

When selecting a protein powder supplenents muscle gain, there Sports supplements for muscle mass several critical factors to consider. First and foremost, the protein content per serving is crucial.

The higher the protein content, the more effective the supplement will be at foor muscle growth. Additionally, msas essential to consider the quality of the protein source.

Whey protein, for example, is a complete protein that contains all nine essential amino acids, suppoements it an ideal muscoe Enhancing creative thinking muscle gain. Finally, the taste and mixability Sport the protein powder are also important fod to consider, as they can impact gor easy gor is to consume regularly.

With 24 grams of protein per serving and fkr high-quality whey protein source, this supplement is an muslce choice for anyone looking to build muscle. Additionally, it Sporys in a variety Pickled onion recipes delicious Sportw and mixes well, making it easy to incorporate into your Enhancing creative thinking fod.

Our clinically-backed AI will maas you Sports supplements for muscle mass and provide an answer specific to your unique health situation. Supplemengs know that building muscle requires Soprts combination of exercise and proper nutrition.

While protein supplements aren't necessary for supp,ements, they can be a Omega- fatty acid supplements and effective way to ensure umscle getting Sporfs protein to support muscle growth.

With so Post-workout meal ideas options on musle market, it can be overwhelming to choose supplementd right one. That's why we've put together a supplememts of the best protein supplements for muscle gain. These maas have been carefully selected based on Calcium and sleep quality protein content, Supplements for supporting a healthy immune system during intense training, taste, and overall effectiveness.

Whether you're a Sprts or a seasoned athlete, we're confident that you'll find muscld protein supplementts on pSorts list miscle meets your needs.

Though it's not the best in terms of solubility, Sprts it creatively enhances the Sorts. Perfect for those struggling to bulk up. Just Sporgs the sup;lements. The high-quality protein and easily msss carbs make it muxcle nutrient-dense muscle Sportz that can help you reach muscle-building milestones more muscl.

One of the Sorts features of this product is the masss of creatine monohydrate, which mass been shown msucle replenish ATP stores musdle the body for enhanced performance, more muscle, and strength.

We've masx noticed a boost in our workouts and overall performance since incorporating this product into our routine. While the taste is decent, Enhancing creative thinking, sulplements did find that ssupplements doesn't dissolve well in mase or liquid when shaken.

We recommend mase it suppldments like a shake and putting peanut butter or other ingredients supplemenhs enhance the flavor. Sypplements be sure to keep it out of direct sunlight or heat to avoid melting supplmeents damage.

If musle looking for a pre-workout pill that will help you boost strength and Sportts, MuscleTech Pro Enhancing creative thinking Muscle Builder is a great Sporrs. We've been using MuscleTech Muscle Builder for a while now, and we've Magnesium for weight loss a significant improvement in our strength and muscle performance.

Sprots formula contains mg of Peak ATP, suplements has been shown in studies to increase strength and muscle recovery. We've also experienced incredible pumps during our workouts, which is a great added benefit.

One downside to this product is that it may cause irritability and aggression in some individuals, so be aware of this potential side effect. Additionally, the capsules are quite large and may be difficult to swallow for some people.

Overall, we highly recommend MuscleTech Muscle Builder for anyone looking to boost their strength and muscle performance. Just make sure to store the product properly and be aware of any potential side effects. If you're looking for a natural way to gain weight and build muscle mass, Gluteboost ThickFix XXL might be the supplement for you.

We've tried Gluteboost ThickFix XXL and found that it provides a convenient and easy way to get all the essential nutrients needed to build muscle mass. Just take one capsule, up to two to three times daily, before meals. The proprietary blend of all-natural botanical ingredients and protein with amino acids helps to support muscle mass and accentuate feminine curves.

Plus, the vegan protein is specifically formulated to enhance muscle curves and support bodybuilding goals. One of the biggest benefits of Gluteboost ThickFix XXL is the energy and stamina boost it provides.

Designed for women, this supplement naturally boosts energy levels so you can workout longer and harder. While Gluteboost ThickFix XXL may not work for everyone, we've found it to be a helpful supplement for those looking to gain weight and build muscle mass in a curve-friendly way.

Just be aware that it may cause increased appetite and weight gain in areas other than desired. Overall, if you're looking for a natural way to support healthy weight gain and muscle building, Gluteboost ThickFix XXL is worth considering.

We highly recommend Muscle Milk Pro Advanced Nutrition for those looking to build muscle and recover post-workout. Muscle Milk Pro Advanced Nutrition is a great option for anyone looking for a high-quality protein supplement. The blend of slow and fast releasing proteins helps increase amino acid levels, which is essential for muscle growth and maintenance of muscle mass.

Additionally, the product is versatile and easy-to-mix, making it a convenient option for on-the-go nutrition. We found the product to be effective in promoting muscle growth and recovery post-workout. However, the intense vanilla flavor may not appeal to everyone. Additionally, the product contains 3g of sugar per serving, which may be a concern for those watching their sugar intake.

Finally, the product is not intended for weight reduction, so it may not be suitable for those looking to lose weight. Overall, we highly recommend Muscle Milk Pro Advanced Nutrition for anyone looking to build muscle and recover post-workout. If you're looking for a protein supplement that will help you build lean muscle mass and bulk up, Steel Supplements Whey-Pro is a great choice.

It's an anytime-of-day protein powder that can be used as a meal replacement, snack, or post-workout supplement. With its delicious strawberry cheesecake flavor and easy mixability, it's a protein powder that you'll actually enjoy drinking.

We've been using Steel Supplements Whey-Pro for a few weeks now and have noticed a significant improvement in our muscle growth and recovery time. The blend of whey isolate, whey concentrate, and peptides provides a solid 20g of protein per serving, which is perfect for building lean muscle mass.

We also appreciate that it's gluten-free and doesn't contain any fillers or impurities. One of the things we love about this protein powder is how versatile it is.

It's easy to mix with water, milk, or almond milk, and it tastes great whether you're drinking it on its own or blending it into a smoothie.

It also contains core vitamins and minerals that act as purifying antioxidants, which is a nice bonus. However, Steel Supplements Whey-Pro is definitely on the pricier side compared to other protein powders on the market. It may not be the best choice for those on a tight budget.

Additionally, some users may experience digestive issues such as bloating or gas after consuming this protein powder. Finally, it's worth noting that it contains artificial flavors and sweeteners, which may be a dealbreaker for some users.

Overall, we highly recommend Steel Supplements Whey-Pro for anyone looking to build lean muscle mass and improve their recovery time. While it may be a bit pricey and contain artificial ingredients, the benefits of this protein powder are well worth it.

If you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is perfect for you.

We have tried this product ourselves and we can say that it is a great-tasting chocolate powder that is easy to mix into any shake or smoothie. The 50 grams of protein per serving is perfect for muscle gain goals, and the 1, calories per serving provide essential nutrients for general health and muscle gain.

One thing to note is that this supplement may contain allergens, so it's important to check the label before purchasing. Additionally, some users may experience bloating after consuming this product.

Lastly, the high calorie content may not be suitable for everyone, especially those with a low-calorie diet. Overall, if you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is definitely worth considering.

If you're looking for a protein supplement that can help you build muscle effectively, Healthy 'N Fit Muscular Weight Gain v3. We've been using Healthy 'N Fit Muscular Weight Gain v3.

The quick and extended release protein and amino acids also make it easier to reach muscle target tissue for up to 8 hours. One of the biggest advantages of this protein supplement is that it contains triple the protein of other leading brands.

This means that you're getting more protein and amino acids, which are essential for building muscle. Plus, it doesn't contain any artificial ingredients, which is a big plus for those who prefer natural supplements.

Another great thing about Healthy 'N Fit Muscular Weight Gain v3. These ingredients are essential for muscle protein synthesis, anti-cortisol support, recovery, and GH.

However, some may find the taste too sweet, and the powder may not mix well with some liquids. Additionally, the price may be higher than other protein supplements. But overall, we highly recommend Healthy 'N Fit Muscular Weight Gain v3.

If you're looking for the ultimate weight gainer for fast results and amazing taste, MHP's UP YOUR MASS XXXL is it! We have been using MHP's UP YOUR MASS XXXL for a while now, and it has been a game-changer for our muscle gain journey.

With 50 grams of fast-acting and sustained-release protein, this weight gainer has helped us build muscle mass, increase strength, and boost recovery. The protein matrix of whey protein concentrate, whey protein isolate, hydrolyzed whey protein, micellar casein, and milk protein provides both fast and long-term nitrogen retention benefits.

The mass load complex carbs deliver grams of complex carbs and functional fats such as MCTs, EFAs, and CLA, creating the perfect metabolic and hormonal environment for maximum results. One of the things we love about this product is that it is Informed-Choice Certified for no banned substances on the WADA list, and produced in a GMP compliant facility, so we can be confident we are getting the highest quality weight gainer product available.

: Sports supplements for muscle mass

The 8 Best Supplements for Muscle Growth	Read more: Best Ashwagandha Supplements. It's made from a blend of pea, pumpkin seed, sunflower seed, and alfalfa, offering a whopping 30 grams of protein in each calorie scoop that's more protein than many whey protein powders. However, lifting weights is not the only form of strength training. Our top picks. Whey is more quickly absorbed, while casein is more slowly absorbed. In particular, getting enough carbohydrates before a strength workout can help ensure you have enough energy for your muscles.
Best Supplements for Muscle Gain	And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process. Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article "The Case for Pre-Workout Protein," it can be equally effective when taken before training. Recommended Dose: grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food. Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids BCAAs , or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism. Recommended Dose: grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Krissy Kendall, PhD, explains in "The Top 7 Supplements to Boost Endurance Performance," BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders. Pre-workout formulas usually include caffeine to help you perform at full throttle. In addition to getting you stoked to work out, caffeine can lower feelings of exertion, fatigue, and even post-workout soreness. Pre-workout supplements help you train harder, keeping both your mind and body in the game for just a little longer. The caffeine jolt can make the difference between a workout that maintains muscle and one that builds muscle. Recommended Dose: In Shannon Clark's article, " 6 Ways To Get More Energized For Your Workouts ", Dr. Chris Lockwood recommends between 1. That would be milligrams for a pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you. Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential. View all articles by this author. The Best Supplements To Build Muscle Fast. About the Author. Ben Creicos Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential. 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. Sometimes paying a little extra for a higher-quality product is worth it in the long run. Customer reviews : Don't underestimate the power of the people. Check out customer reviews and ratings to get a sense of others' experiences with the supplement. Look for feedback on effectiveness, taste, mixability, and any potential side effects. Straight from registered dietitian Brian St. Pierre, here's the scoop on the best muscle growth supplements that actually work. Brace yourselves because the list isn't as long as we'd hope, but these supplements are researched-backed, safe, and accessible. Remember, these supplements aren't magic potions. They're enhancers design to work alongside your dedicated training and nutrition efforts. So, prioritize nutrition from first first, then protein powder and creatine, then maybe sprinkle in some beta-alanine and fish oil, if you're feeling adventurous. With the right combination, you'll be on the fast track to packing on those lean lbs. Other than protein powder, no supplements are necessary in the first year of serious training, explains St. During this time of new stimulus, most people get really good results 'newbie gains' , with or without supplements. Protein powder works by increasing the process that builds muscle protein synthesis and decreasing the process that breaks down muscle protein breakdown. Creatine, on the other hand, enhances your ability to bang out a few more reps on an exercise, helping you to get stronger over time. We want to make sure you're putting your gains first without compromising your health. In fact, all the supplements we mentioned earlier are safe when taken at the recommended dosages. But, hey, it never hurts to be extra cautious, right? To amp up your safety game, go for products that have been put through the wringer by independent third-party labs. These seals of approval mean the supplements have passed rigorous testing and meet the highest quality standards. Now, let's talk specifically about creatine. Stick to the tried-and-true monohydrate form because it's been extensively studied. Sure, it may cause some stomach upset or diarrhea, but that's usually only if you go crazy with a loading protocol of around 20 grams per day for days before dialing it back to a daily dose of 5 grams, explains St. This loading method may give you faster results, but could also lead to more side effects. Moderation is key here. Taking any of these supplements in excessive amounts can lead to unwanted side effects. Stick to the recommended dosages, follow the instructions on the packaging, and listen to your body. And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional. At Men's Health , we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations. For this story, we thoroughly researched and tested dozens of the best muscle growth supplements on the market. We carefully evaluated every major feature, including ingredients, third-party testing and certification, effectiveness, and price. We also called on registered dietitian Brian St. The list above represents our honest picks for the best muscle growth supplements worthy of our recommendation in Best Tasting Protein Powders Best Whey Protein Powders Best Vegan Protein Powders Best Pea Protein Powders Best Creatine Supplements Best Multivitamins Best Supplements for Men. Talene Appleton is a fitness and food writer and editor, certified personal trainer NASM-CPT , and former professional dancer based in New York City. Passionate about both exercise and cuisine, she merges her fitness, nutrition and culinary expertise with the goal of motivating others to embrace balanced healthy living. Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, is the Director of Performance Nutrition at Precision Nutrition. He leads of team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he works with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and more. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Chef David Shim Feeds His Fitness With Galbi. Should You Take Zinc and Magnesium Together? Here's Exactly How Much Protein You Need. The Best Ways to Cut Sneaky, Empty Calories. What a Dietitian Thinks of the Viral VShred Diet. Editor-Approved Creatine Supplements for Gains. What Is Dr. Should You Be Taking Ashwagandha? Skip to Content Fitness Health Gear Style Grooming. sign in. TOP VALENTINE'S DAY GIFTS HOW TO BUILD MUSCLE HIGH-PROTEIN MEAL RECIPES MOST POPULAR WORKOUTS BEST MEN'S RUNNING SHOES. Best Grass-Fed Whey Protein Supplement for Muscle Growth LADDER Grass-Fed Whey Protein Powder Shop at Amazon. Shop at Amazon. Best Casein Protein Supplement for Muscle Growth Now Sports Micellar Casein, Unflavored Shop at nowfoods. Shop at nowfoods. Best Protein Supplements for Muscle Growth. Best Overall Whey Protein Supplement for Muscle Growth. Pros Well-balanced nutritional profile Contains BCAAs to support muscle recovery Mixes in water or smoothies seamlessly Informed Choice certified. Cons Contains soy, which may not be suitable for those with food sensitivities. Best Grass-Fed Whey Protein Supplement for Muscle Growth. Pros Formulated with tart cherry powder to support recovery Provides essential vitamins and minerals High protein, low fat Grass-fed Great taste. Cons Pricey. Advertisement - Continue Reading Below. Best Plant-Based Protein Supplement for Muscle Growth. Pros NSF Certified for Sport Tasty flavors No artificial flavors or added sugars Contains 5g BCAAs per serving. Cons Contains stevia; aftertaste may bother some. A This powder also includes a full range of essential amino acids, including a whopping 2. Best Casein Protein Supplement for Muscle Growth. Pros A slow-release form of protein ACTUALLY flavorless Informed Sport certified. Cons Offers a little less protein per serving than some whey powders.
9 Best Supplements for Muscle Growth of Winter (Tested)	Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. 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, it is on the more expensive side. Best Casein:. It is important to drink water and consume carbohydrates or carbohydrates plus protein to encourage absorption. Creatine, for example, is a widely researched and well-regarded supplement that is proven to help promote muscle gains.
Top 6 Best Supplements for Muscle Gain	We also appreciate that it's gluten-free and doesn't contain any fillers or impurities. One of the things we love about this protein powder is how versatile it is. It's easy to mix with water, milk, or almond milk, and it tastes great whether you're drinking it on its own or blending it into a smoothie. It also contains core vitamins and minerals that act as purifying antioxidants, which is a nice bonus. However, Steel Supplements Whey-Pro is definitely on the pricier side compared to other protein powders on the market. It may not be the best choice for those on a tight budget. Additionally, some users may experience digestive issues such as bloating or gas after consuming this protein powder. Finally, it's worth noting that it contains artificial flavors and sweeteners, which may be a dealbreaker for some users. Overall, we highly recommend Steel Supplements Whey-Pro for anyone looking to build lean muscle mass and improve their recovery time. While it may be a bit pricey and contain artificial ingredients, the benefits of this protein powder are well worth it. If you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is perfect for you. We have tried this product ourselves and we can say that it is a great-tasting chocolate powder that is easy to mix into any shake or smoothie. The 50 grams of protein per serving is perfect for muscle gain goals, and the 1, calories per serving provide essential nutrients for general health and muscle gain. One thing to note is that this supplement may contain allergens, so it's important to check the label before purchasing. Additionally, some users may experience bloating after consuming this product. Lastly, the high calorie content may not be suitable for everyone, especially those with a low-calorie diet. Overall, if you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is definitely worth considering. If you're looking for a protein supplement that can help you build muscle effectively, Healthy 'N Fit Muscular Weight Gain v3. We've been using Healthy 'N Fit Muscular Weight Gain v3. The quick and extended release protein and amino acids also make it easier to reach muscle target tissue for up to 8 hours. One of the biggest advantages of this protein supplement is that it contains triple the protein of other leading brands. This means that you're getting more protein and amino acids, which are essential for building muscle. Plus, it doesn't contain any artificial ingredients, which is a big plus for those who prefer natural supplements. Another great thing about Healthy 'N Fit Muscular Weight Gain v3. These ingredients are essential for muscle protein synthesis, anti-cortisol support, recovery, and GH. However, some may find the taste too sweet, and the powder may not mix well with some liquids. Additionally, the price may be higher than other protein supplements. But overall, we highly recommend Healthy 'N Fit Muscular Weight Gain v3. If you're looking for the ultimate weight gainer for fast results and amazing taste, MHP's UP YOUR MASS XXXL is it! We have been using MHP's UP YOUR MASS XXXL for a while now, and it has been a game-changer for our muscle gain journey. With 50 grams of fast-acting and sustained-release protein, this weight gainer has helped us build muscle mass, increase strength, and boost recovery. The protein matrix of whey protein concentrate, whey protein isolate, hydrolyzed whey protein, micellar casein, and milk protein provides both fast and long-term nitrogen retention benefits. The mass load complex carbs deliver grams of complex carbs and functional fats such as MCTs, EFAs, and CLA, creating the perfect metabolic and hormonal environment for maximum results. One of the things we love about this product is that it is Informed-Choice Certified for no banned substances on the WADA list, and produced in a GMP compliant facility, so we can be confident we are getting the highest quality weight gainer product available. However, some customers have found that the six scoops per serving requirement is a bit much, and the product is barely drinkable. Additionally, some customers have found that it's not worth the money. Overall, if you're looking for a weight gainer that provides powerful gains in hard, dense muscle mass, optimizes insulin response for maximum muscle growth, and tastes like a milkshake, MHP's UP YOUR MASS XXXL is the perfect product for you. When it comes to buying a protein supplement for muscle gain, there are a few key factors to consider. Here are some things to keep in mind to help you choose the best product for your needs:. Different types of protein have different absorption rates and amino acid profiles, which can affect their effectiveness for muscle gain. Some common types of protein found in supplements include whey, casein, soy, and pea protein. Whey protein is often considered the best choice for muscle gain due to its high bioavailability and fast absorption rate. The amount of protein per serving can vary widely between products, so it's important to check the label to ensure you're getting enough protein to support muscle growth. Aim for at least 20 grams of protein per serving, and be wary of products that contain a lot of fillers or additives that can dilute the protein content. The quality of the ingredients used in a protein supplement can also impact its effectiveness. Look for products that use high-quality, minimally processed ingredients, and avoid those that contain artificial sweeteners, flavors, or colors. Protein supplements can range from very affordable to quite expensive, so it's important to consider your budget when choosing a product. Keep in mind that higher-priced products aren't necessarily better, and that there are often good options available at lower price points. Finally, it's a good idea to research the brand of any protein supplement you're considering to ensure they have a good reputation for quality and transparency. Look for brands that have been around for a while, have a strong online presence, and are known for producing high-quality products. When it comes to building muscle, the best type of protein supplement is one that contains all nine essential amino acids. These are amino acids that your body cannot produce on its own and must be obtained through your diet. Whey protein, casein protein, and soy protein are all good options for muscle building. In addition to essential amino acids, a good muscle-building protein powder should also contain branched-chain amino acids BCAAs and glutamine. BCAAs are important for muscle growth and repair, while glutamine helps to reduce muscle breakdown and improve recovery. Yes, women can benefit from using protein supplements for muscle gain. While women may not build muscle as quickly as men due to differences in hormone levels, protein supplements can still help to improve muscle recovery and growth. While protein supplements are generally safe, some people may experience side effects such as digestive issues, bloating, and gas. It is important to follow the recommended dosage and consult with a healthcare professional if you have any concerns. Proper nutrition and exercise are essential for muscle gain, and protein supplements should be used in conjunction with a healthy diet and regular exercise routine. Without proper nutrition and exercise, protein supplements alone will not be effective for building muscle. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon. Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 8 Best Protein Supplements for Muscle Gain. Top 8 Best Protein Supplements for Muscle Gain Updated February 6, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? Gluteboost ThickFix XXL. Pros Provides all-natural weight gain support Enhances muscle curves and supports bodybuilding goals Boosts energy levels and stamina for longer workouts Cons May not work for everyone Some customers have reported differences in ingredients compared to what is advertised May cause increased appetite and weight gain in areas other than desired We've tried Gluteboost ThickFix XXL and found that it provides a convenient and easy way to get all the essential nutrients needed to build muscle mass. Muscle Milk Pro Advanced Nutrition. Pros With 50g of high-quality protein per serving, Muscle Milk Pro Advanced Nutrition is an excellent source of protein to support muscle growth and maintenance. Muscle Milk Pro Advanced Nutrition is versatile and easy-to-mix, dissolving easily in water, making it a convenient option for on-the-go nutrition. Cons The intense vanilla flavor may not appeal to everyone. The product contains 3g of sugar per serving, which may be a concern for those watching their sugar intake. The product is not intended for weight reduction, so it may not be suitable for those looking to lose weight. Pros Helps promote muscle growth Nutritious meal replacement Tastes great and mixes easily Cons Pricey compared to other protein powders May cause digestive issues for some users Contains artificial flavors and sweeteners We've been using Steel Supplements Whey-Pro for a few weeks now and have noticed a significant improvement in our muscle growth and recovery time. Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement. More data is necessary before creatine can be recommended for these populations. Clinical trials have typically administered a high-loading dose of 20 grams daily for five days, followed by a maintenance dose of 2—5 grams daily. At regular doses, creatine seems safe for most people. This is in doses of up to 30 grams daily for five years. But side effects to watch for include the following:. An extensive review of 66 studies in people with risk factors for sarcopenia concluded that omega-3 fatty acids like eicosapentaenoic acid EPA and docosahexaenoic acid DHA increased muscle mass and strength. These fatty acids could help prevent sarcopenia in people with risk factors like chronic disease or fatigue—but more research is necessary. Most clinical trials were small, so more extensive trials are necessary to verify these effects. Another analysis of clinical trials investigated the effects of these polyunsaturated fatty acids PUFAs in healthy adults. It concluded that PUFAs can improve grip strength but don't significantly affect muscle mass. Similarly, another systematic review of PUFAs showed that they did not improve strength or muscle growth. Adequate intake of omega-3 fatty acids is between 1. This can be obtained through diet alone, mainly in fish or supplements. Doses used in clinical trials ranged from —4, milligrams per day of EPA plus DHA. Taking up to 5 grams a day of EPA plus DHA is likely safe. Mild side effects may include the following:. High doses have been associated with increased bleeding risk and atrial fibrillation. Collagen is the most abundant protein in the body. It is vital for skin health and protecting against sports injuries. It's also rich in amino acids like L-arginine and glycine , which make creatine. A systematic review of 15 clinical trials showed that collagen supplements plus exercise can improve some aspects of strength, muscle recovery, and body composition. The most impressive muscle gains were in older males with sarcopenia. Effects on premenopausal females and healthy young people were not as pronounced. Collagen is available as capsules or powder. Common doses used in clinical trials are between 5 and 15 grams per day, taken within an hour of exercise. Some research suggests that taking it with vitamin C can enhance its effect. Coenzyme Q10 CoQ10 is an antioxidant that is involved in energy production. It can reduce inflammation and may prevent damage to the body. CoQ10 has been studied in trials for sports performance at doses of — milligrams daily. Low levels of CoQ10 are associated with the frailty and muscle wasting of the aging process. Some research shows that along with exercise, CoQ10 can combat sarcopenia. In theory, CoQ10 could help with muscle recovery after exercise—but so far, results have been all over the map. For now, there's not enough evidence to recommend it for this. Side effects of this supplement may include the following:. Leucine is a branched-chain amino acid that helps the muscles make protein. Daily doses of leucine between 1. A small clinical trial in 25 healthy young males concluded that high-dose leucine 10 grams daily for 12 weeks did not increase muscle mass or strength. On the other hand, another small trial of 21 people with cerebral palsy showed that taking leucine for 10 weeks increased strength and muscle mass. A systematic review of nine trials of leucine supplementation in older people had conflicting results. Those who took leucine had a higher rate of protein synthesis in the muscles but did not show improvements in body composition e. Possible side effects of leucine include gastrointestinal distress and high ammonia levels. Leucine hasn't been subject to long-term study, so more research is necessary to determine its safety profile. Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration FDA does not approve them for safety and effectiveness before they reach the market. Whenever possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia USP , ConsumerLab, or NSF. However, even if supplements are third-party tested, that doesn't mean they are necessarily safe or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications are important. Several dietary supplements may help increase muscle mass in conjunction with resistance training. The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get. Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more. Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it's a good choice. Be aware that there's very little long-term safety data for these products. If side effects occur, contact your healthcare provider or call in case of an emergency. Some supplements see creatine and protein may enhance the effects of weight training, especially when taken for several weeks or more. Effects can vary depending on age, gender, and athletic training. Researchers don't know definitively. Only a few trials have studied this, and the results have varied. That said, the timing of creatine supplementation seems most important during the first five days, during the "loading phase. Protein-rich foods include meats, eggs, dairy products, beans, and nuts. Food and Drug Administration. CFSAN Adverse event reporting system CAERS. Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults. J Adolesc Health. doi: Wu SH, Chen KL, Hsu C, et al. Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from to Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise and sports nutrition review update: research and recommendations. J Int Soc Sports Nutr. Published Aug 1. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults [published correction appears in Br J Sports Med. Br J Sports Med. Kårlund A, Gómez-Gallego C, Turpeinen AM, et al. Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople? Published Apr Sato K, Iemitsu M. The role of dehydroepiandrosterone DHEA in skeletal muscle. Vitam Horm. Brown GA, Vukovich MD, Sharp RL, et al. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men. J Appl Physiol Villareal DT, Holloszy JO. DHEA enhances effects of weight training on muscle mass and strength in elderly women and men. Am J Physiol Endocrinol Metab. Dayal M, Sammel MD, Zhao J, et al. Supplementation with DHEA: effect on muscle size, strength, quality of life, and lipids. J Womens Health Larchmt. National Institutes of Health. Dietary supplements for exercise and athletic performance. Farshidfar F, Pinder MA, Myrie SB. Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action. Curr Protein Pept Sci. Graham AS, Hatton RC. Creatine: a review of efficacy and safety. J Am Pharm Assoc Wash. Bird JK, Troesch B, Warnke I, Calder PC. The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis. Clin Nutr ESPEN. Ma WJ, Li H, Zhang W, et al. Prostaglandins Leukot Essent Fatty Acids. López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al. N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review. Crit Rev Food Sci Nutr. Omega-3 fatty acids. Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. Zdzieblik D, Oesser S, Baumstark MW, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. Fischer A, Onur S, Niklowitz P, et al. Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts. PLoS One. Drobnic F, Lizarraga MA, Caballero-García A, et al.
11 Best Supplements for Building Muscle Mass	besA supplement with a stacked ingredient list will likely show up at a higher price point, while simpler supplements that have fewer ingredients usually sport a lower price tag. Jump to a Section. And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional. 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. Poteet has spent much of his pharmacy career on staff at two of the most prestigious academic teaching hospitals in the Southeast; Emory University in Atlanta and Vanderbilt University Medical Center in Nashville. J Steroid Biochem ; 18 3 : 9. Best Overall.

Video

The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad Schoenfeld