Building muscle is no easy feat, and it requires a combination of diet, exercise, and rest. While diet and exercise are the most important elements for muscle gain, supplements can also help by providing calories and protein or by allowing you to exercise more. Creatine, protein, niacin, and branched-chain amino acids (BCAAs) are some of the most popular supplements for muscle growth. Creatine is a compound found in foods that can also be produced in the liver, pancreas, and kidneys.
Our bodies store most of the creatine in our muscles, where it is used to produce energy for short, high-intensity exercises such as sprints or weightlifting. Creatine supplementation can increase stored levels in the muscle and provide more strength and power during training or competition. While creatine can promote muscle growth, some users complain of weight gain in water, up to four pounds. Protein supplements are very popular for muscle development. Protein is essential for muscle growth.
Niacin, or vitamin B3, is another B vitamin with powers to stimulate muscles. This vitamin is popular among bodybuilders for increasing muscle vascularity and testosterone production. Vitamin B3 not only helps muscle growth but also helps repair, recover and improve metabolism. Take a B3 supplement or a B-complex vitamin to get all the essential B vitamins in one go. If you're looking for a protein powder with healthy carbohydrates and fats, use an all-in-one protein product like Synergy.
This multi-purpose shake combines protein, carbohydrates, creatine, leucine and zinc. It's the perfect supplement for muscle building and it's all you need to improve your recovery after training. The three branched-chain amino acids (BCAAs) are crucial for building muscle. We recommend that you drink a BCAA drink (such as Intra BCAA+) or BCAA capsules before, during or after training. In terms of health risks, there is generally very little to worry about when it comes to BCAA supplementation. Caffeine is a stimulant that is often included in pre-workout supplements as it has been shown to benefit sports performance for short-term high-intensity exercise and resistance-based activities.
Currently, supplementation appears to be safe in healthy populations with recommended doses of 4 to 6 grams per day. Plant-based diets require more planning to get all the essential amino acids, and a supplement can ensure that you're getting enough of them. Taking leucine supplements during an 8-week resistance training program did not result in an increase in muscle mass or strength among participants. Creatine monohydrate supplements pose a double threat: they improve sports performance and also improve strength and conditioning training, leading to better adaptation to training, and have been shown to be effective in all populations regardless of age or gender. Supplements are generally not very important for building muscle as long as you eat a protein-rich diet with excess calories and consistently follow an effective weight-training regimen. However, they can help ensure that you get the fuel your body needs to get stronger. It should be noted that many studies on chocolate milk as a post-workout supplement are sponsored by the dairy industry which may introduce biases.