Introduction
Good supplements for muscle growth can play a crucial role in supporting your fitness goals when combined with proper nutrition and resistance training. While a well-balanced diet should always be the foundation, certain supplements have been shown to enhance muscle growth, improve recovery, and optimize performance.
Resistance training stimulates muscle protein synthesis, the process by which your body builds new muscle tissue. However, to maximize this process and achieve optimal results, your muscles require the right nutrients in sufficient amounts. This is where supplements come in – they can provide a convenient and effective way to ensure your body has the building blocks it needs for muscle growth and repair.
In this comprehensive guide, we’ll explore the best supplements for muscle growth based on scientific evidence. From protein powders to creatine, beta-alanine, and more, we’ll dive into the benefits, recommended dosages, and potential mechanisms of action for each supplement. By the end of this article, you’ll have a clear understanding of how these supplements can support your muscle-building efforts and help you achieve the physique you’ve been working towards.
Protein Supplements
Whey Protein
Whey protein is a fast-digesting, high-quality protein source derived from milk. It is rich in essential amino acids, particularly leucine, which plays a key role in stimulating muscle protein synthesis (Anastasio, n.d.; St. Pierre, n.d.). Whey protein is an ideal post-workout supplement, as it can rapidly deliver amino acids to the muscles, supporting growth and recovery.
A meta-analysis by Cermak et al. (2012) found that protein supplementation during prolonged (>6 weeks) resistance training led to significantly greater increases in muscle mass and strength compared to resistance training alone. The study concluded that protein supplementation is an effective strategy to augment the adaptive response of skeletal muscle to resistance training.
Casein Protein
Casein is another milk-derived protein that digests more slowly than whey. This slower digestion rate provides a sustained release of amino acids over several hours, helping to prevent muscle breakdown (Anastasio, n.d.; St. Pierre, n.d.). Casein is often recommended as a pre-bedtime supplement to support muscle recovery and growth overnight.
Plant-Based Protein Supplements
For vegetarians and vegans, plant-based protein supplements can be an effective alternative to animal-derived options. Pea, rice, and hemp protein are popular choices that can support muscle growth (Anastasio, n.d.). While individual plant proteins may have limited amino acid profiles, combining different sources can help provide a more complete range of essential amino acids.
Protein Supplementation and Resistance Training
The combination of protein supplementation and resistance training has been shown to be particularly effective for muscle growth. Cermak et al. (2012) conducted a meta-analysis of 22 randomised controlled trials and found that protein supplementation during prolonged resistance training led to significantly greater increases in fat-free mass and one-repetition maximum strength compared to resistance training alone.
Creatine
Creatine Monohydrate
Creatine is one of the most extensively researched and effective supplements for increasing muscle mass, strength, and power (Antonio et al., 2021; Farshidfar et al., 2017; Wu et al., 2022). Creatine monohydrate, the most common form of creatine, works by increasing the availability of creatine and phosphocreatine within the muscle cells. This helps to maintain energy production during high-intensity exercise, such as weightlifting (Kendall, n.d.).
A scoping review by Wu et al. (2022) analysed randomised clinical trials from 2012 to 2021 and found that creatine supplementation consistently led to significant increases in muscle mass and strength when combined with resistance training. The review highlighted the safety and efficacy of creatine for muscle growth in various populations, including young adults, older individuals, and athletes.
Creatine Dosage and Loading Protocol
The recommended dosage for creatine supplementation typically involves a loading phase followed by a maintenance phase. During the loading phase, a dose of 20 grams per day (divided into four 5-gram servings) is consumed for 5-7 days (Kendall, n.d.; St. Pierre, n.d.). This helps to rapidly saturate the muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is sufficient to maintain elevated creatine stores.
Creatine and Muscle Growth
Creatine supplementation has been shown to enhance muscle growth through several potential mechanisms. Farshidfar et al. (2017) reviewed the literature on creatine supplementation and skeletal muscle metabolism, highlighting its effects on muscle protein synthesis, satellite cell activation, and the expression of growth factors such as IGF-1. The authors concluded that creatine supplementation, in combination with resistance training, is an effective strategy for building muscle mass.
Branched-Chain Amino Acids (BCAAs)
Leucine, Isoleucine, and Valine
BCAAs, particularly leucine, have been shown to stimulate muscle protein synthesis and reduce muscle protein breakdown (Anastasio, n.d.; Kendall, n.d.). Leucine acts as a signalling molecule that activates the mTOR pathway, which is involved in the regulation of muscle protein synthesis. Supplementing with BCAAs during or after workouts may help to optimise the muscle-building response and reduce muscle soreness and damage.
Shimomura et al. (2010) investigated the effects of BCAA supplementation on delayed-onset muscle soreness (DOMS) following squat exercises. The study found that BCAA supplementation before exercise reduced DOMS and muscle fatigue compared to a placebo, suggesting that BCAAs may help to improve recovery and support muscle growth.
BCAA Dosage and Timing
The recommended dosage for BCAA supplementation is typically 6-10 grams per day, with the most effective timing being before or during workouts (Kendall, n.d.). However, it’s important to note that BCAAs are also found in protein-rich foods and other protein supplements, so total intake from all sources should be considered.
Beta-Alanine
Beta-Alanine and Muscle Carnosine
Beta-alanine is a non-essential amino acid that serves as a precursor to carnosine, a molecule that helps to buffer acid in the muscles during high-intensity exercise. Supplementing with beta-alanine has been shown to increase muscle carnosine levels, potentially improving exercise performance and delaying muscle fatigue (Kendall, n.d.; Smith-Ryan, n.d.).
Some studies have also suggested that beta-alanine supplementation may enhance muscle growth, particularly when combined with creatine. Kendall (n.d.) notes that the combination of beta-alanine and creatine may lead to greater gains in lean body mass and reductions in body fat compared to either supplement alone.
Beta-Alanine Dosage
The recommended dosage for beta-alanine supplementation is 4-6 grams per day, typically divided into smaller doses of 2 grams or less to avoid the potential side effect of paraesthesia (a tingling sensation in the skin) (Kendall, n.d.; Smith-Ryan, n.d.). Consistent daily supplementation is necessary to maintain elevated muscle carnosine levels and experience the performance-enhancing benefits.
Other Supplements to Consider
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids, found in fish oil supplements, have been shown to have anti-inflammatory properties and may help to reduce muscle soreness and support recovery (Kendall, n.d.). While more research is needed to fully understand the effects of omega-3s on muscle growth, incorporating these healthy fats into your diet through food sources (such as fatty fish) or supplementation may provide additional health benefits.
Vitamin D
Vitamin D plays a role in muscle function and growth, and deficiency has been associated with impaired muscle strength and performance (Smith-Ryan, n.d.). Ensuring adequate vitamin D levels through sunlight exposure, diet, and potentially supplementation may help to optimise muscle health and support muscle growth.
HMB (Beta-Hydroxy-Beta-Methylbutyrate)
HMB is a metabolite of the amino acid leucine that has been shown to have anti-catabolic effects, helping to reduce muscle breakdown. A systematic review and meta-analysis by Courel-Ibáñez et al. (2019) found that HMB supplementation in combination with exercise led to greater gains in muscle mass and strength, particularly in untrained individuals and older adults.
Collagen Peptides
Collagen peptides have gained popularity as a supplement for supporting joint health and recovery. However, the evidence for their effects on muscle growth is limited. A systematic review by Khatri et al. (2021) found that while collagen peptide supplementation may improve body composition and support recovery from joint injury and exercise, more research is needed to determine its specific effects on muscle hypertrophy.
In conclusion, incorporating the right supplements into your muscle-building regimen can help to support your goals and optimise your results. However, it’s crucial to remember that supplements should be used in conjunction with a well-designed resistance training program and a balanced diet that provides sufficient protein and calories. Individual responses to supplements may vary, so it’s always best to consult with a healthcare professional before starting any new supplement regimen.
Conclusion
In summary, this comprehensive guide has explored the best supplements for muscle growth based on scientific evidence. Protein supplements, such as whey, casein, and plant-based options, can provide the essential amino acids needed to stimulate muscle protein synthesis and support muscle recovery. Creatine monohydrate has been consistently shown to increase muscle mass, strength, and power when combined with resistance training. Branched-chain amino acids (BCAAs), particularly leucine, can help optimise the muscle-building response and reduce muscle soreness. Beta-alanine supplementation may improve exercise performance and delay muscle fatigue by increasing muscle carnosine levels.
While these supplements have demonstrated efficacy in supporting muscle growth, it’s essential to remember that they should be used in conjunction with a well-designed resistance training program and a balanced diet. Adequate nutrition, including sufficient protein and calories, is crucial for maximising muscle growth and recovery. Individual responses to supplements may vary, and it’s always advisable to consult with a healthcare professional before starting any new supplement regimen. Ultimately, consistency in training, progressive overload, and proper nutrition remain the key factors in achieving muscle growth goals. Supplements can provide an additional boost, but they should not be relied upon as a sole solution.
Key Highlights and Actionable Tips
- Creatine monohydrate is a safe and effective supplement for increasing muscle strength and size. Take 5 grams per day for maintenance or follow a loading protocol of 20 grams per day for 5-7 days.
- Caffeine can decrease fatigue and lower perceived effort during high-intensity workouts. Take 150-300 milligrams 30-60 minutes before your workout.
- Branched-chain amino acids (BCAAs) can help speed up recovery and reduce muscle soreness after tough workouts. Take 6-10 grams before or during your workouts.
- [Citrulline](https://nutritionmarket.com.au/product-category/citrulline/) malate can improve exercise performance during upper and lower-body resistance training. Take 8 grams 60 minutes before exercise.
- Nitrate-rich foods like beets, radishes, and pomegranates can boost nitric oxide production, which may lead to improvements in strength and performance. Take 500 milligrams of beet root juice or pomegranate extract 30-60 minutes before your workout.
- Whey protein is optimal post-workout for stimulating muscle protein synthesis and recovery. Take 20-30 grams of whey or whey-casein blend protein with a high-glycemic carbohydrate post-workout.
- Glutamine can help with repair and recovery by removing excess ammonia that accumulates during intense exercise. Take 20-30 grams a day, consuming 10 grams post-workout.
- Fish oils provide anti-inflammatory and antioxidant benefits that can reduce post-exercise muscle soreness and speed up recovery. Take 2 grams daily, ideally with a meal.
What are the best supplements for increasing muscle size?
The best supplements for increasing muscle size are creatine monohydrate, whey protein, and a combination of whey and casein protein. Creatine helps maintain energy during high-intensity exercise like weightlifting, leading to greater gains in strength and performance over time. Whey protein is a fast-digesting protein that can stimulate muscle protein synthesis to a greater degree than other proteins. A blend of whey and casein can keep the body in an anabolic state for a prolonged period, promoting muscle growth.
How do BCAAs help with muscle recovery?
BCAAs, especially leucine, help regulate protein metabolism by promoting protein synthesis and suppressing protein degradation. This can improve the recovery of muscles damaged during resistance training. A study found that participants who ingested BCAAs at 100 milligrams per kilogram of body weight experienced significantly less muscle soreness and damage following a high-volume squat protocol.
Can nitrate-rich foods enhance strength and performance?
Yes, nitrate-rich foods like beets, radishes, and pomegranates can boost the production of nitric oxide (NO). Although research is limited, these ingredients have been shown to increase skeletal muscle blood flow and reduce soreness, which may ultimately lead to improvements in strength and performance. Several studies using beet root juice or pomegranate extract in multi-ingredient performance supplements have observed improvements in strength, hypertrophy, and performance in resistance-trained men.
What role does glutamine play in recovery for strength athletes and bodybuilders?
Glutamine is a non-essential amino acid that plays an important role in repair and recovery. It works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate the body’s acid-base balance. Individuals engaged in heavy resistance training, two-a-day training splits, or in a calorie deficit may benefit from the extra support of glutamine supplementation.
How can fish oils benefit strength athletes and bodybuilders?
Fish oils are an excellent source of omega-3 fatty acids, which provide anti-inflammatory and antioxidant benefits. Intense resistance training can cause microscopic tears in muscle fibers, leading to muscle damage and inflammation. Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness and speed up the recovery process. When combined with BCAAs and carbs, omega-3s can also increase protein synthesis rates, leading to greater gains in muscle mass.
References
Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
Cermak, N. M., Res, P. T., de Groot, L. C., Saris, W. H., & van Loon, L. J. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1454–1464. https://doi.org/10.3945/ajcn.112.037556
Courel-Ibáñez, J., Vetrovsky, T., Dadova, K., Pallarés, J. G., & Steffl, M. (2019). Health benefits of β-hydroxy-β-methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: A systematic review with meta-analysis. Nutrients, 11(9), 2082. https://doi.org/10.3390/nu11092082
Farshidfar, F., Pinder, M. A., & Myrie, S. B. (2017). Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action. Current Protein & Peptide Science, 18(12), 1273–1287. https://doi.org/10.2174/1389203718666170606105108
Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., Sato, J., Shimomura, N., Kobayashi, H., & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236–244. https://doi.org/10.1123/ijsnem.20.3.236
Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255
