Muscles are crucial for overall health because they help your body move smoothly, stay strong, and avoid injury. To maximize muscle growth, it’s important to maintain a healthy diet and follow a resistance training program. Additionally, certain supplements can help you achieve your muscle-building goals, whether you’re aiming for a bodybuilding competition or just want to get stronger and more active in daily life.
With so many supplements available, it can be hard to know which ones are worth trying for muscle growth. Here’s a guide to the top supplements for muscle growth, along with expert tips on how to effectively and quickly build and maintain muscle.
Why Nutrition Matters for Muscle Growth
A good diet is key for building and maintaining muscle mass. The right nutrients not only give you energy for workouts but also help your body build and repair muscle tissue.
“Your muscles can only grow if they have the right building blocks,” says Dr. Nicholas Anastasio, a board-certified physician at Mercy Orthopedics and Joint Replacement in Baltimore. “A balanced diet with enough calories and a variety of nutrients supports muscle growth. Supplementing with certain nutrients can also ensure your body gets the proper fuel it needs,” he adds.
5 Best Supplements for Muscle Growth, According to Experts
Everyone has different dietary needs, but research shows that some supplements can help with muscle growth and performance. If building muscle is a key part of your fitness goals, here are five expert-recommended supplements backed by research.
Whey Protein Powder
Whey protein is one of the most popular types of protein powder and is highly recommended by nutritionists for building muscle. Dr. Anastasio explains that it’s a complete protein, meaning it has all nine essential amino acids. Many people also find it easy to digest, making it an excellent fuel source for muscle growth.
Research suggests that consuming enough whey protein can boost muscle protein synthesis and reduce muscle breakdown, leading to increased muscle mass.
Dr. Anastasio recommends eating 0.36 grams of protein per pound of body weight daily. If you lift weights regularly, you should aim for up to 0.45 grams per pound daily. Adding a scoop of whey protein powder to your drinks or smoothies can help you meet your daily protein needs for muscle building.
Creatine Monohydrate
please rewrite this paragraph in more conversational tone and use simple English also fix the grammatical mistakes and make it more redable and enjoyable “Studies indicate that supplementing with creatine monohydrate can improve muscular strength and performance in those who engage in high-intensity, brief resistance training.
Dr. Anastasio notes that although the body produces tiny quantities of creatine naturally and it may be found in some meals, such red meat and fish, it’s usually only accessible in low amounts, which is why creatine supplementation is widespread. He continues, “Creatine is typically sold as a powder that mixes easily into water, juice, or coffee.”
When using creatine supplements, people usually start with a loading phase when they ingest more over a short period of time in order to saturate their muscles more quickly. The maintenance dose comes after the loading period. For the loading phase, which usually lasts five to seven days, experts advise supplementing with 0.3 grams of creatine per kilogram of body weight per day. For the maintenance phase, which can last four to ten weeks, experts advise supplementing with 0.03 grams of creatine per kilogram of body weight per day.”
Also Read: Meal Prepping for Muscle Gain: A Step-by-Step Guide
Beta-Hydroxy-Beta-Methylbutyrate (HMB)
The International Society of Sports Nutrition says that beta-hydroxy-beta-methylbutyrate (HMB) can boost muscle growth, strength, and power when combined with exercise. It’s particularly helpful for older adults and those new to working out.
“HMB is a metabolite of leucine, found in small amounts in foods high in leucine like eggs, legumes, oats, and seeds,” says Abbie E. Smith-Ryan, Ph.D., scientific advisor for Create Wellness and assistant professor at UNC Chapel Hill. “While typical diets include 0.5 to 1 gram of HMB, the ideal dose is 3 grams per day.”
Eating more animal products can help increase HMB levels, but the body converts these foods to HMB slowly. HMB supplements, available in powder and pill form, offer a more efficient delivery method.
Essential Amino Acids (EAAs)
Dr. Anastasio says, “Amino acids are the building blocks of protein.” When you eat protein, your body breaks it down into amino acids. These amino acids are then used to build and repair muscles.”
There are 22 amino acids in total, and nine of them are considered essential because the body cannot produce them on its own. Dr. Smith-Ryan explains that these essential amino acids (EAAs) must come from your diet, such as chicken, beef, dairy, and eggs, or from supplements.
The International Society of Sports Nutrition suggests that taking 6 to 12 grams of EAAs before and/or after resistance training can boost muscle protein synthesis, although doses of 10 to 12 grams may be more effective. EAA supplements are usually available as capsules or flavored powders that can be mixed with water.
Beta-Alanine
Beta-alanine is an amino acid that helps the body produce more carnosine, an antioxidant that improves muscle performance. Carnosine helps muscles contract better and delays muscle fatigue, enhancing workout capacity and performance.
Dr. Anastasio notes that studies suggest beta-alanine supplements can increase power output during one-rep max lifting. Another study shows a link between higher lean muscle mass and beta-alanine. While not a typical weight-gain supplement, beta-alanine can boost lean body mass by helping you train harder.
For those wanting to get more out of their workouts, research suggests taking 4 to 6 grams of beta-alanine daily. Although the body can produce beta-alanine naturally, supplements are available in tablets and powder form.
Top Tips for Successful Muscle Gain
Dr. Smith-Ryan says you’ll get the best results for muscle growth and strength by combining resistance exercise, a balanced diet, and the right supplements.
She also suggests a few extra tips to help you maximize your progress:
- Stick with it: Consistency is key. To build muscle, you need to stay active regularly.
- Space out your meals: Plan your meals and spread them throughout the day. Make sure you’re eating protein before, during, and after workouts.
- Be patient: Muscle growth takes time, so don’t expect to see results overnight. Stick with your plan and be patient. Listen to your body—pushing hard is important, but rest is just as crucial.
- Prioritize sleep: If you’re working hard and eating right but still not seeing muscle growth, check your sleep. It’s vital for both muscle recovery and growth. Aim for 8 to 10 hours of good sleep each night.
Dr. Smith-Ryan adds that with the right approach to nutrition, exercise, and recovery, plus careful consideration of which supplements might benefit you, you can make significant progress. Just make sure to consult your healthcare provider before starting any new supplement.