Effective supplements for hypertrophy include:

1. Whey Protein Powder: Whey protein is popular due to its high levels of branched-chain amino acids (BCAAs), which are essential for muscle protein synthesis. It gets absorbed quickly, making it ideal for post-workout nutrition¹².

2. Creatine: Creatine is one of the most researched supplements for increasing muscle mass and strength. It works by increasing the availability of ATP, the energy currency of the cells, which enhances physical performance during high-intensity exercise³⁴.

3. BCAAs (Branched-Chain Amino Acids): These amino acids (leucine, isoleucine, and valine) are crucial for muscle growth. Leucine, in particular, stimulates muscle protein synthesis⁵.

4. Beta-Alanine: This supplement can increase muscle carnosine levels, enhancing endurance and reducing fatigue during high-intensity exercise, thus allowing for increased workout volume and intensity⁶.

5. HMB (Beta-Hydroxy Beta-Methylbutyrate): HMB helps to reduce muscle protein breakdown and has been shown to support muscle mass gains when combined with resistance training⁷.

References

Footnotes

1. Jacqueline Kaminski, "The 8 Best Supplements for Muscle Growth You Should Try Right Now," NASM Blog. ↩

2. Rose McNulty, "11 Best Supplements for Building Muscle Mass," Muscle & Fitness. ↩

3. Ryan Burke et al., "The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis," PMC. ↩

4. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021," PMC. ↩

5. Grant Tinsley, Ph.D., "The Best Supplements for Muscle Growth," Healthline. ↩

6. Paul Kita, "The Best Supplements for Muscle Growth, According to a Registered Dietitian," Men's Health. ↩

7. Megan Nunn, PharmD, "Supplements for Muscle Growth," Verywell Health. ↩