Training supplements, such as caffeine and creatine, can be used to improve exercise performance for strenuous, high-intensity physical activities, such as training. The study listed protein powders, sports bars and creatine, among others. What it does You may have heard of creatine, it's one of the three main training supplements recommended by sports scientists, says Micheil Spillane, PhD, CSCS, adjunct professor at H, C. McNeese State University Drew School of Health and Human Performance in Lake Charles, Louisiana.
According to the Mayo Clinic, creatine is found naturally in the muscles of the body and in the brain. It can help produce energy for high-intensity exercise, such as running, as well as for lifting heavy objects. Many athletes use creatine to improve strength and gain muscle. Creatine is well tolerated by the body of most athletes.
Says Spillane, emphasizing that it is one of the best-studied sports supplements.
While research on the effectiveness of creatine is lacking, according to Spillane's experience, around 70 percent of people respond to the supplement.. Talk to your doctor before taking creatine if you're also taking nonsteroidal anti-inflammatory drugs (NSAIDs), caffeine, diuretics, Tagamet, medications that affect the kidneys, or probenecid (which treats gout), according to Mount Sinai. It's generally safe to take, but it can cause side effects, such as weight gain, muscle strains and cramps, stomach upset, high blood pressure, liver dysfunction, and kidney damage.
What it does, the University of Rochester Medical Center states that leucine is one of three types of branched-chain amino acids (BCAAs) and is used to fuel skeletal muscles during exercise. The function of leucine is to repair and develop muscles, even in older adults who may need help maintaining muscles, and it is another of the main sports supplements recommended by experts, says Spillane. Bodybuilders and athletes who need to build strength often use this supplement. That said, it may not be necessary to take this supplement, as you can get leucine from your diet.
It is found in meat, fish, poultry, eggs, and milk. What research and experts say According to previous research, BCAA supplements, such as leucine, can help improve lean muscle mass and lower body fat percentage. A small study found that, among 36 men and women aged 65 to 75, participants who took a supplement containing leucine twice a day improved their lean muscle tissue and functional performance. However, approach high doses with caution, as that can lead to low blood sugar or a disease called pellagra, notes the University of Rochester Medical Center.
The maximum daily safe intake limit is approximately. Also, avoid taking it if you are pregnant or breastfeeding or if you have a urinary disease caused by maple syrup. What it does Protein offers many nutritional benefits and, from a fitness perspective, is appreciated for improving muscle growth and repair and controlling appetite, according to Harvard Health. Most Americans get a lot of protein from their diet, but athletes who exercise at higher volumes may want to increase their protein intake to maximize muscle repair benefits.
That's why some athletes supplement with plant-based proteins (such as pea or rice proteins) or animal-based proteins (such as whey), which often come in powder form. As powders, these supplements are easy to add to workout shakes. What research and experts say According to the ODS, athletes need 0.5 to 0.9 g of protein per pound of body weight per day. That amount could increase during times of intense training.
What it does When the body breaks down leucine, HMB is created. The Memorial Sloan Kettering Cancer Center states that HMB prevents or delays muscle cell damage that can occur as a result of exercise, so some athletes take it as a supplement to help muscle growth and improve strength and endurance. The ODS recommends reducing caffeine intake to 500 mg per day; adolescents should not consume more than 100 mg of caffeine per day. If you take 10,000 mg in a single dose, which is 1 tablespoon of pure caffeine powder, it can be deadly.
You may not see the benefits of taking beta-alanine right away, warns Spano. The researchers responsible for the Journal of the International Society of Sports Nutrition study observed improvements in performance after participants took a supplement of 4 to 6 g a day for at least two to four weeks. Various supplements can be used to support muscle growth when combined with resistance training and a complete diet. This includes creatine and protein supplements, among others.
The 6 supplements listed below can help you gain more muscle with your exercise program. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond normal levels (. This affects muscle cells and exercise performance, which promotes muscle gain. In fact, a large amount of research shows that creatine improves muscle strength (4,.
Creatine can also increase the water content in muscle cells. This can cause muscle cells to swell slightly and produce signals for muscle growth (. In addition, this supplement can increase the levels of hormones that are involved in muscle growth, such as IGF-1 (. In addition, some research shows that creatine may decrease protein breakdown in muscles (.
Creatine has also been studied extensively and has an outstanding safety profile (. If you're looking for a supplement that will help you gain muscle, consider creatine first. Creatine is probably the best supplement for gaining muscle. Many studies have confirmed that it can help increase muscle mass.
There are many different protein supplements available, but some of the most popular are whey, casein, and soy protein. Other supplements contain protein isolated from eggs, peas, rice, and hemp seeds. Research shows that adding more protein through supplements causes slightly greater muscle gain in people who exercise than if they eat enough carbohydrates (10, 1). Previous research in physically inactive adults has shown that dramatically increasing calories can increase lean mass, such as muscle, as long as you eat enough protein (1).
However, research in adults who trained with weight) indicates that taking a supplement to increase lean mass may not be effective in increasing lean mass (1). In general, gaining weight is only recommended if you have difficulty eating enough). Food and you find it easier to drink a shake to gain weight than to eat more real food. Weight-gain products are high-calorie products designed to help you consume more calories and protein.
However, they're only recommended if you're struggling to get enough calories from food. Beta-alanine is an amino acid that reduces fatigue and can improve exercise performance (18, 1) In addition, beta-alanine can help increase muscle mass if you follow an exercise program. Another previous study reported that adding a beta-alanine supplement to a 6-week high-intensity interval training program increased lean body mass by approximately 1 pound. Therefore, more research is needed to understand the potential benefits of beta-alanine supplementation.
Beta-alanine is an amino acid that can improve exercise performance. Some evidence shows that it may also help increase muscle mass in response to exercise, but more research is needed. They are found in most protein sources, especially those of animal origin, such as meat, poultry, eggs, dairy products and fish (2). BCAAs are vitally important for muscle growth and represent about 35% of the amino acids in muscles (2).
Some research shows that BCAAs can improve muscle gain or reduce muscle loss, compared to a placebo (25, 2). However, other research shows that BCAAs may not preserve lean body mass in people who follow a weight loss program (2). Branched chain amino acids are important for muscle growth). They're found in many foods, and it's not clear if taking them as a supplement is helpful when you're already consuming enough protein.
HMB is responsible for some of the beneficial effects of dietary protein and leucine (2). It may be especially important for reducing muscle protein breakdown (2). Although HMB is naturally produced by the body, taking it as a supplement allows for higher levels and may benefit muscles) (2). However, other research shows that similar doses of HMB are unlikely to be effective in increasing muscle mass in athletes or adults with experience in weight training (3).
Creatine and protein supplements are probably the most effective options for gaining muscle mass, but other supplements may be beneficial for certain people. Whey is a fast-digesting protein that should be consumed one hour after the last series to boost protein synthesis. Are you trying to achieve something massive? According to Lynn, the slower-digesting casein protein is a good choice before bed. When your goal is to lose weight, Lynn suggests canning casein.
Creatine, found naturally in red meat and fish, can provide energy to the body and result in muscle growth and better sports performance. News that discusses the potency of fish oil seems to appear regularly. One day is incredible for you, the next it's exaggerated and unnecessary. So what's the verdict? Branched chain amino acids (BCAAs) are three essential amino acids: leucine, isoleucine and valine, which are the building blocks of proteins.
As for the many popular nutrients you'll find in both pre-workout and recovery formulas (creatine, whey protein, beta-alanine, caffeine, and other ingredients), each one has different purposes for improving performance, endurance and muscle repair. Post-workout supplements, on the other hand, focus on muscle growth, comfort and recovery. Protein bars and powders fall into this category, as they help provide the nutrients needed to promote lean muscle mass. Some can also help alleviate the discomfort that sometimes follows an intense training session.
Protein powders are popular because our protein needs increase along with exercise intensity. After a workout, the body repairs and replaces muscle fibers, increasing muscle mass. However, this process depends on protein synthesis, so taking protein supplements after exercise is recommended (which is a good excuse to have a shake as a reward or a cookie). Research also shows that taking whey protein after intense strength training can facilitate healthy muscle recovery, so you'll be ready to do it again tomorrow.
CoQ10 also has other benefits. It has antioxidant properties, so it can help turn off oxidative compounds that cause stress and that come from exercise. CoQ10 also helps inhibit inflammatory factors to maintain a healthy heart, and has been linked to supporting nitric oxide, which is good for the entire vascular system. Branched chain amino acids, or BCAAs, such as valine, leucine and isoleucine, are popular muscle support supplements, especially among athletes.
BCAAs, a popular ingredient in pre- and post-workout supplements, play a valuable role in an exercise routine because they support energy and athletic performance, and can help alleviate stiffness and mild discomfort after that performance. Amino acids support muscle function and health not only through healthy muscle recovery, but also by inhibiting age-related muscle deterioration. This is great news for those who want to keep those lean muscles working as they age. Are you ready to give your sports training a boost? Creatine (or creatine monohydrate) is a derivative of an amino acid that can help with lean muscle mass, weight goals, and exercise performance.
People often use creatine supplements to take their workouts to the next level, because creatine helps to replenish energy in muscle cells and promotes muscle strength. Carnitine helps support the fat-burning process for energy, which means it helps keep muscles full of energy during training and can help with weight control. Research also shows that carnitine can help you increase your energy level and recover better after exercise. This is because L-carnitine combats the formation of free radicals, helping to inhibit occasional muscle discomfort.
You may have heard of taurine because it's an ingredient in many energy drinks and pre-workout drinks. It promotes cellular energy, which helps you overcome that extra series at the gym or even that afternoon fall. This sulfur-containing amino acid plays a major role in our hearts and brains and is particularly important in the mitochondria, where it plays a role in fat metabolism. As an antioxidant, taurine helps keep our mitochondria healthy and functioning optimally.
It also benefits heart and cognitive function, general vascular function, and eye health. A taurine supplement can also benefit vegans and vegetarians, as this nutrient is not found in plant foods. Instead, it comes from animal proteins. The heart and brain may be producing their own taurine, but this occurs in very limited quantities.
Therefore, taking a taurine supplement may be the best way to ensure that you're getting what you need. Glutamine is the most abundant amino acid in the body and plays a number of roles in health and fitness, combating everything from fatigue to oxidative stress. L-glutamine is a precursor to glutathione, which is one of the main antioxidants that work to protect cells and keep you healthy. L-glutamine benefits include supporting a healthy inflammatory response and encouraging healthy bowel function.
L-glutamine is also beneficial for heart health, liver metabolism, and immune system health. Studies show that supplementing with L-glutamine promotes healthy muscle recovery after intense exercise. Glutamine helps improve energy reserves in muscle tissue, helping to maintain healthy muscle mass and helps combat fatigue during prolonged exercise. Glutamine is present in any high-protein food, and is produced by the body.
However, anyone who wants to improve their gut health, heart function, or immune system, or people who simply need more energy, might find glutamine supplements useful. Jennifer Jhon graduated from Auburn University with a degree in journalism and communications. She established her career as an editor, designer and writer in several newspapers and magazines. He has been writing about wellness, health and nutrition for 10 years.
That said, while getting the right nutrients is incredibly important when exercising, it's vital that the supplement is clean. Nutrition and a good fitness plan go hand in hand, so the best training supplements are only as good as your training routine and daily regimen. Of course, pre-workout supplements should be taken before exercise, usually because they provide energy boosts that can help you complete your routine. L-tyrosine supplements can also help promote working memory and mood, and this compound is often used in thyroid support supplements.
In addition, since they are not as tightly controlled as pharmaceutical products, dietary supplements may contain ingredients that may interact with prescription medications. You may be able to optimize and support your physical performance with supplements, but not all of them are worth it and some (in large doses) can be dangerous. Rhodiola (Rhodiola rosea) is another pre-workout supplement that made a name for itself in another area of health, namely stress. They could also claim that their supplements can help prepare the body for exercise, reduce the chance of injury during training, or aid recovery after exercise.
It's also important to find out if the medications you're taking could interact with the performance supplements you're considering. Manufacturers are responsible for ensuring that their supplements are safe and that the claims on product labels are truthful and not misleading. Research shows that taking L-tyrosine supplements before training helps increase endurance capacity in hot and humid conditions. .