To gain muscle effectively, various supplements can be used in conjunction with a balanced diet and consistent resistance training. Here are some of the primary and secondary supplements commonly utilized for muscle growth:

Primary Supplements

1. Creatine:

   • Can help improve strength and power during high-intensity workouts¹.
   • Particularly beneficial for vegetarians who might not get enough from diet alone².

2. Protein:

   • Whey protein is a popular choice due to its fast absorption and rich amino acid profile³.
   • Casein protein can provide a slower release of amino acids, making it suitable for use before bed⁴.

3. Beta-Alanine:

   • Helps buffer acid in muscles, reducing fatigue and potentially increasing total workout volume⁵.

4. Branched-Chain Amino Acids (BCAAs):

   • Can support muscle protein synthesis and reduce muscle soreness⁶.

Secondary Supplements

1. Citrulline:

   • May enhance blood flow and improve exercise performance⁷.

2. Betaine:

   • Can potentially increase muscle mass and improve body composition⁸.

3. Sodium Bicarbonate:

   • Acts as a buffer to lactic acid buildup, potentially enhancing endurance and performance during high-volume exercises⁹.

4. Ashwagandha:

   • An adaptogen that can help reduce stress and improve muscle strength and size¹⁰.

Promising Supplements

1. Tart Cherry:

   • Contains antioxidants that may help reduce muscle soreness and inflammation post-exercise¹¹.

2. Taurine:

   • Can help improve muscle function and reduce muscle damage¹².

References

Would you like to search for specific product recommendations for any of these supplements?

Footnotes

1. Examine.com, "Creatine," Examine.com ↩

2. Pablo Jiménez-Martínez, "Dietary supplementation habits in international natural bodybuilders during pre-competition," PubMed Central ↩

3. Yeram Park, "Effects of whey protein supplementation prior to, and following, resistance exercise," PubMed Central ↩

4. "Creatine Supplementation for Muscle Growth," PubMed ↩

5. Examine.com, "Beta-alanine," Examine.com ↩

6. Examine.com, "Branched-Chain Amino Acids," Examine.com ↩

7. Examine.com, "Citrulline," Examine.com ↩

8. "The effects of protein supplements on muscle mass, strength," PubMed ↩

9. Examine.com, "Sodium Bicarbonate," Examine.com ↩

10. Examine.com, "Ashwagandha," Examine.com ↩

11. Examine.com, "Tart Cherry," Examine.com ↩

12. Examine.com, "Taurine," Examine.com ↩

Here are some creatine supplements available:

• PRE-KAGED, Pre-Workout, Berry Blast - $44.99
• Serious Mass, Chocolate - $49.03
• Serious Mass, Protein Powder Supplement, Banana - $49.03
• Serious Mass, Protein Powder Supplement, Chocolate Peanut Butter - $49.03
• Methyl Complete - $39.95
• Triple-Boost Caffeine-Free Energy - $19.99
• Wellness Code, Advanced Whey Protein Isolate, Vanilla - $28.5
• Con-Cret+ Test - $35.99
• Muscle Mass Gainer, Protein Powder Supplement - $41.99
• Fast Support+ - $13.49

Feel free to check them out based on your preferences.