This is due to it taking less training to damage the muscle tissue in a way that will be noticeable with HMB supplementation. On the flip side, if MPB exceeds MPS, the overall result will be a loss of muscle.

You can easily increase your MPS rates if you have a high-protein diet, or perform resistance training, with a combination of both being the most effective. Whilst protein can assist muscle growth, there are other supplements and nutrients, which can also aid this process.

Macronutrients are especially important:. The evidence shows that, when combined with resistance training, a daily intake of 1. Recent studies have shown that you can still build muscle even in a negative energy balance, providing your protein intake is high enough.

In a recent study comparing 1. Protein supplements are ideal to help you achieve this target. Although it is possible to meet your protein goals through whole foods, using a supplement is an efficient way to target just your protein intake.

Evidence shows that combining protein with carbohydrates can accelerate muscle protein synthesis rates more than protein alone. Carbohydrate intake will also increase your glycogen storage.

Carbohydrates are stored in the body as glycogen to be used for energy. This is important as any workout requires glycogen as fuel. When it comes to fat intake and muscle gain, the data is inconclusive.

However, the evidence is a little contradictory. Fats also have a lot of other benefits to our health, learn more about fat here. The best way to achieve muscle growth is with a combination of resistance training, adequate protein intake, plenty of carbohydrates and healthy fats.

All of these will aid recovery and help you to keep training at the right intensity to help build that muscle. Supplements like protein shakes help to get you those nutrients quickly and conveniently to give you the best chance at making sure all your hard work in the gym pays off.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Atherton, P. and Smith, K. Muscle protein synthesis in response to nutrition and exercise. The Journal of Physiology , 5 , pp. Kerksick, C. and Kreider, R. Journal of the International Society of Sports Nutrition , 15 1. Longland, T. and Phillips, S.

Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial.

The American Journal of Clinical Nutrition , 3 , pp. Berardi JM, Price TB, Noreen EE, Lemon PW: Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. Robergs RA, Pearson DR, Costill DL, et al.

J App! Eccentric exer- cise-induced muscle damage impairs muscle glycogen reple- tion. J Appl Physiol ; 63 1 : Lambert, C.

and Evans, W. Macronutrient Considerations for the Sport of Bodybuilding. Sports Medicine , 34 5 , pp. Hamalainen EK, Adlercreutz H, Puska P, et al. Decrease of serum total and free testosterone during a low-fat high-fibre diet.

J Steroid Biochem ; 18 3 : Rossato, L. and de Oliveira, E. Is there sufficient evidence to supplement omega-3 fatty acids to increase muscle mass and strength in young and older adults?. Clinical Nutrition. In Press. Slow and fast dietary proteins differently modulate postprandial protein accretion.

Proc Natl Acad Sci —, Wilkinson DJ , Hossain T , Hill DS , Phillips BE , Crossland H , Williams J ,… Atherton PJ. Effects of leucine and its metabolite B -hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism.

J Physiol Cintineo, H. and Arent, S. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition , 5. 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.

J Appl Physiol Sep; 3 Trommelen, J. 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.

A biotin supplement from Compounding Pharmacy of America can help fuel your cells so your muscles can rebuild stronger after a workout. You can also get more biotin with your morning serving of avocado toast and sunny-side-up eggs.

Biotin 8 mg. This is easily one of the best-known and most beloved supplements to increase muscle mass because it is so effective. Your body naturally produces creatine as an energy source for your muscles, but not at levels that will skyrocket your muscle growth.

Creatine increases the strength of your muscles, which will help you achieve muscle growth because your workouts will improve over time, increasing your muscle mass.

Taking a few grams of creatine before and after a workout can increase your strength and fight fatigue.

Protein Protein is an essential part of muscle building because your body synthesizes proteins in order to build lean muscle mass when you exercise.

When your goal is to build muscle, you will have to consume more protein than your body burns because otherwise, you will stay stationary.

A casein protein shake before bed, for example, can help your muscle build overnight because it absorbs into your body slowly. Protein supplements come in many forms, like whey or casein powder and pre-made shakes, but they all work to add extra protein into your system while you are working out.

Branched-chain amino acids, or BCAAs, are made up of the molecules your body combines to create protein. If you are worried that you are not getting enough protein from your diet, it can be beneficial to take about 5 grams of BCAA before your workout.

How to Take Vitamins and Supplements. Whether you are just starting out on your fitness journey or you have been a regular at your gym for years, adding new vitamins and supplements into your routine can be a challenge. For example, you might not know to take iron when you need increased energy.

Similarly, reaching for biotin when you want to increase your carb intake without hurting your progress is probably not second nature to you. Understanding ways to incorporate these supplements into your existing routine can help make the process easier and help you get off to a solid start.

Include Them in Your Healthy Diet The easiest way to get the vitamins and minerals you need to be healthy and reach your muscle growth goals is to eat them. Seeds and nuts can boost your magnesium if you want to regulate your heartbeat during your workouts.

Eating an omelet with spinach and bell peppers for breakfast is a great way to make sure you get the vitamin A your body needs to keep your bones strong. Supplements like creatine and protein powders can also be added at meal times. A whey protein shake for breakfast before your morning rowing session can make sure there is enough blood flow to your muscles so they get the necessary oxygen and hormones.

Incorporate Them into Your Fitness Routine You may spend time in the gym nearly every day, hitting cardio and perfecting your squats, but that is not always enough.

Adding supplements to your workout routine can accelerate your goals by providing targeted support. Taking 3 to 5 grams of creatine right before your workout can help you recover more effectively between sets, so you can do more reps while building your muscle mass. Making supplements a part of your workout as part of a warm-up or cool-down can help you get the nutrition and support you need so you can reach your goals more quickly.

Trust Compounding Pharmacy of America with Your Custom Mixes. Every time you go for a bike ride or spend an hour on leg day, you put your body at risk for injuries because you are pushing yourself to the limit.

It is understandable that you would get frustrated when you do not get the results that you want, even when you work so hard. There are countless vitamins and supplements, from natural vitamins A and C to traditional products like creatine, that can help you reach your muscle-building goals.

Compounding Pharmacy of America is proud to stock quality muscle-building vitamins and nutrient supplements to kickstart any strength training regimen. Alternatively, if you prefer to boost your muscle growth without over-the-counter supplements, you can consider compounding medications for sports performance.

Contact us for a personalized set of recommendations and custom compounded medications. Matthew Poteet, Pharm. graduated with Honors from Lee University with a Bachelors of Science in Biological Science. After his undergraduate training, he completed the Doctor of Pharmacy program at Mercer University Southern School of Pharmacy, graduating in 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.

At these institutions he received extensive experience and training in sterile products compounding. He returned home to East Tennessee in , where he has held the position of Pharmacy Director at two sterile products pharmacies in Knoxville. Matthew lives in Knoxville with his wife, Chris.

Read More About Matthew Poteet, PharmD. Sign up for recipes, health tips and so much more, delivered right to your inbox.

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Magnesium The average American needs between and mg of magnesium every day. Vitamin C 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.

After a loading protocol, stores can be maintained by ingesting about 5 grams per day for larger individuals, doses of 10g per day may be needed. In regard to timing, creatine offers the most benefit when consumed after exercise since it can help facilitate water and carbohydrates back into the muscles more quickly aka faster recovery.

Learn about what creatine does by following this link. Essential amino is nine amino acids that must be consumed via diet because the body cannot produce them on its own.

Therefore, you can obtain essential amino acids naturally from any animal-based product! In fasted states or very-low-calorie diets, supplementing with essential amino acids can preserve lean tissue and stimulate muscle protein synthesis.

There is no limit on the number of essential amino acids you can consume per day. However, all essential and non-essential amino acids are needed to stimulate muscle protein synthesis.

This would make high-quality protein sources superior in the ability to promote muscle growth over essential amino alone. Additionally, supplementing with essential amino in conjunction with a high protein diet will not offer additional benefits to increasing muscle mass. See also: Branched-Chain Amino Acids.

They are sourced from various plants such as potato, rice, corn, and barley. While dosing and frequency largely depend on individual needs, they are extremely beneficial when it comes to building muscle because when carbohydrates are combined with protein after exercise, it creates a much larger stimulus for muscle protein synthesis compared to carbohydrates or protein alone.

Beta-hydroxy beta-methyl-butyrate HMB is a metabolic byproduct of leucine degradation. Leucine is the main amino acid responsible for stimulating muscle protein synthesis. By increasing the availability of HMB, leucine degradation would be prevented which would minimize muscle protein degradation.

HMB is naturally produced in the body, but to obtain doses needed to incur performance benefits about g of high-quality protein would need to be consumed per day. Therefore, supplementation is more practical to increase stores. Many studies have shown that supplementation with HMB in both trained and untrained individuals increased strength and muscle mass when compared to controls.

Currently, two forms of HMB exist: Calcium HMB and free form HMB. It is speculated that free form HMB may absorb more efficiently, however, research regarding the benefits of this supplement is still in its infancy.

However, it is currently recommended to take this supplement in doses of g, minutes before exercise. Supplementation of 1. Glutamine is one of the most abundant non-essential amino acids in the body and plays a significant role in various physiological functions such as immunity, gut health, and protein and glycogen synthesis.

However, no compelling evidence exists to show that glutamine supplementation leads to increases in muscle mass. Studies have shown that subjects who included 5g of glutamine along with 3g of BCAA and 40g of whey protein had no increases in strength or muscle mass after a week strength training program.

L-Carnitine is naturally produced by the liver and kidneys and plays a major role in lipid metabolism. Namely, it helps facilitates fatty acids into the mitochondria of the cell so they can be metabolized. However, it also plays minor roles in pathways that regulate muscle protein metabolism and can act as an antioxidant.

In some animal models, supplementation with L-carnitine increased insulin, a major hormone that stimulates muscle growth. 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. 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.

Bearden says the best strategy for gaining muscle is to engage in a training program that progressively overloads the muscles, combined with eating adequate calories and protein. This can be done with whole food sources of protein such as meat, poultry, fish, tofu, tempeh, and dairy.

Supplements should be considered after these steps are addressed. When we strength train, we create small tears in our muscle fibers. With adequate calories and protein, our muscles then rebuild and become larger. However, lifting weights is not the only form of strength training. You can also build muscle by incorporating body weight exercises.

So while you can build muscle without lifting weights, you need to do some sort of exercise that is challenging your muscles so they can be rebuilt stronger. Tamar Kane, MS, RD , is a Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies and supplement if needed!

to optimize performance and well-being. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

J Int Soc Sports Nutr. Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Med.

Breen L, Churchward-Venne TA. J Physiol. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. National Institutes of Health Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Consumers.

Keisler BD, Armsey TD. Caffeine as an ergogenic aid. Curr Sports Med Rep. doi: McGlory C, Calder PC, Nunes EA. The influence of omega-3 fatty acids on skeletal muscle protein turnover in health, disuse, and disease. Front Nutr. Sist M, Zou L, Galloway SDR, Rodriguez-Sanchez N.

Effects of vitamin D supplementation on maximal strength and power in athletes: a systematic review and meta-analysis of randomized controlled trials. Latham CM, Brightwell CR, Keeble AR, et al. Vitamin d promotes skeletal muscle regeneration and mitochondrial health. Front Physiol.

Medline Plus. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition. Nutrition and athletic performance. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults.

International Scholarly Research Notices. Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH. Caffeine and exercise performance: possible directions for definitive findings. Front Sports Act Living. Jäger R, Kerksick CM, Campbell BI, et al.

International society of sports nutrition position stand: protein and exercise. Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM.

No significant differences in muscle growth and strength development when consuming soy and whey protein supplements matched for leucine following a 12 week resistance training program in men and women: a randomized trial. Int J Environ Res Public Health.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD. and 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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Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Creatine:. Best Whey Protein:. Best Plant-Based Protein:. Best Post Workout:. Best Beta Alanine:. Best Pre-Workout:. Best Fish Oil:. In This Article Expand. Our Picks. Is It Beneficial. Who May Not Benefit.

How We Select. What to Look For. Why Trust Verywell Fit. Best Creatine. Thorne Creatine Powder. Pros NSF Certified for Sport Single ingredient Most studied form of creatine Mixes well in liquid. Cons Some may prefer flavored options.

Best Whey Protein. Klean Athlete Klean Isolate. Pros NSF Certified for Sport Whey isolate for easy digestion Minimal ingredients.

Cons Not suitable for those with dairy allergies. Best Plant-Based Protein. Garden of Life SPORT Organic Plant-Based Protein. Pros Informed Sport Certified and NSF Certified for Sport High protein and leucine content Certified Organic and non-GMO. Con Some may not like taste of stevia.

The 11 Best Tested, Dietitian-Approved, Plant-Based Protein Powders of Best Post Workout. Fairlife Core Power Protein Milk Shake. Pros Good source of both carbohydrates and protein Easy to take on the go Smooth texture Lactose free.

Cons Not suitable for those with milk allergies. The 9 Best Post-Workout Snacks to Buy Online of Best Beta Alanine. Thorne Beta Alanine. Pros NSF Certified for Sport Tablet form for ease of use Adjustable dosing.

Cons More expensive. The 6 Best Workout Supplements of Best Pre-Workout. Ladder Strawberry Lemonade Pre-Workout. sport View On Vitamin Shoppe. Pros NSF Certified for Sport No artificial sweeteners or flavors Suitable for vegans. Cons Low in carbohydrates. The 9 Best Pre-Workout Drinks of , Tested and Reviewed.

Best Fish Oil. Nordic Naturals Omega-3D. View On Amazon View On Walmart View On IHerb. Pros Third-party tested Also includes Vitamin D Sustainably sourced and Friend of the Sea Certified Non-GMO. Cons Not suitable for those who are vegan. Where We Stand 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.

Is a Supplement for Muscle Gain Beneficial? The following groups may benefit from supplements for muscle gain: Strength athletes: If you are aiming to get stronger, you may benefit from supplements such as creatine or beta-alanine that can help enhance muscle performance for short-intensity exercises like weight lifting.

These supplements can help you work out for longer without fatiguing. Active individuals short on time: If you are active and do not always have time to sit down for a complete meal after working out, supplements such as protein powders or shakes may help you reach your protein goals.

Consuming enough protein is critical for rebuilding and growing muscle. Vegans and vegetarians: If you are plant-based, you may find certain supplements beneficial for gaining muscle. This can include a vegan protein powder or creatine, as vegans tend to have lower stores of creatine.

Older adults: As we age, we can experience a loss of muscle mass, and often lowered appetite. Older adults may require higher amounts of protein to avoid muscle loss, so supplements may be a useful addition to their diet.

Who May Not 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. This includes: Those eating a balanced diet: If you are eating enough calories and protein overall, a supplement for muscle gain may not be necessary.

You can rely on whole food sources to get the energy and nutrients you need for muscle gain. Those with kidney disease: If you have kidney disease, we recommend speaking with a healthcare provider before using supplements for muscle gain, in particular creatine and whey protein.

Caslin says studies on older individuals with kidney dysfunction have shown potential worsening of kidney function, particularly when using creatine.

Those sensitive to caffeine: Many pre-workout supplements contain caffeine, so if you are sensitive to caffeine, be sure to check labels if you take a pre-workout supplement. Some people find that caffeine can lead to headaches, insomnia, anxiety, and jitteriness. The recommended limit is milligrams per day, so be sure to check labels to make sure you are staying under this amount.

How We Select Supplements 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.