Muscle growth is a priority for athletes and anyone who wants to bulk up. It improves strength and stamina, improves bone density, aids with blood sugar management, and can help support joints.
Strength training builds muscles, but the right supplements can aid the process. This article will discuss the best supplements for muscle growth.
The Efficacy of Popular Muscle Growth Supplements
There are several types of muscle growth supplements on the market. But are all of them effective? Here’s what the experts are saying.
- Protein Powders: Protein increases muscle size and performance in resistance training. It is especially effective for younger adults. Older adults may see similar results with higher doses.
- Dehydroepiandrosterone (DHEA): DHEA is a steroid hormone in the human body that produces testosterone and estrogen. It can also be included in sports supplements to increase muscle mass and strength. However, few clinical studies back these results.
- Beta-Hydroxy-Beta-Methylbutyrate (HMB): HMB is made from leucine, an amino acid involved in muscle protein production. It may reduce muscle damage during athletic performance and increase muscle mass and strength. Some clinical studies show it has little to no impact on muscle growth, but many athletes back it.
- Creatine: Creatine is found in the kidneys, liver, and skeletal muscles. When included in supplements, it has been shown to build muscles in young people. It is unclear if it can produce the same results in older adults.
- Polyunsaturated Fatty Acids: Omega-3 essential fatty acids are thought to improve muscle mass and strength. Studies have shown it to be effective in building muscle in people with sarcopenia, cancer, and chronic obstructive pulmonary disease. There is little evidence that it can produce the same results in healthy individuals.
- Collagen: Collagen is the most abundant protein in the body, It is rich in creatine-producing amino acids and effective in joint function and recovery. It may also boost muscle growth in people with sarcopenia. However, it may not have the same effects for healthy adults.
- Vitamin D: A 2007 study revealed that Vitamin D may increase muscle size and strength in patients undergoing hemodialysis (HD) , a treatment for kidney failure.
What are the Best Supplements for Muscle Growth?
There are several supplements on the market advertised to boost muscle growth. Recommended products include:
- Pure Solutions Pre Factors Ultimate Pro IGFT 600: Pure Solutions is a leader in velvet antler extract supplements which are believed to aid the immune response. Their Pure Factors Ultimate aids with muscle tissue growth. It also supports fat loss, vitality, and stress reduction.
- Codeage Liposomal Multi Amino+: Codeage provides high-quality research-backed products. Its Liposomal Multi-Amino+ features all 9 essential acids in an extremely absorbable form. It is vegan, non-GMO, and allergy-friendly.
- MRM L-Glutamine 325 Recovery Powder: MRM is an innovative supplement provider invested in rigorous research and development. Their L-Glutamine Recovery Powder increases muscle growth and minimizes muscle breakdown. It also aids with immunity, intestinal health, and cognitive function.
Supplements can aid muscle growth, but choosing the right products is important. The best supplements for muscle growth will help you reach your fitness goals. Which will you add to your routine?
FAQs
How can you gain muscle faster?
There are many health benefits to improving your exercise performance. One of which, gaining muscle, requires a combination of high-intensity workouts, regular training, adequate sleep, and quality dietary supplements. For questions regarding your individual muscle growth plan, talk to a certified nutritionist or your healthcare provider.
What diet is best for muscle growth?
A clean bulk diet supports muscle growth. If you are bodybuilding or just trying to decrease your body fat content while bulking up your lean muscle and body weight, it is important to consume a diet rich in healthy fats, carbohydrates, and proteins to meet your fitness goals. If you are vegan or vegetarian, plant-based protein supplements could be a great option for muscle gain.
What is the hardest muscle to grow?
The calves are said to be the hardest muscles to grow. People already have a high degree of calf development making it difficult to develop them further. They also have a high proportion of slow twitch muscle fibers which have slow contraction speeds.
