The most effective supplements for promoting muscle growth include the following:

1. Creatine: This is among the most researched supplements for muscle growth, and many studies have reported increases in body mass and lean body mass following creatine ingestion. While some of this mass gain may be due to water retention in muscles, it could also induce an increase in muscle protein¹²³.

2. Protein Supplements: These are essential for muscle repair and growth. Athletes often have greater protein requirements than sedentary individuals, but these can generally be met through diet alone, making additional protein supplements unnecessary for many¹⁴.

3. Beta-Hydroxy Beta-Methylbutyrate (HMB): Preliminary research supports HMB's anticatabolic effects, suggesting it may help reduce protein breakdown in muscles¹⁵.

4. Branched-Chain Amino Acids (BCAAs): Although popular, studies show mixed or unclear evidence on the effectiveness of BCAAs in muscle growth⁶.

5. Caffeine: This supplement may enhance muscle strength acutely, aiding in more effective workouts⁷.

These supplements, particularly creatine and protein, have been shown to support muscle growth effectively when combined with resistance training. It's important to utilize these supplements responsibly, as their efficacy and safety can vary among individuals. Always consider consulting with a healthcare provider or nutritionist before beginning any new supplement regimen because of varying individual health needs and potential side effects related to excessive intake⁶⁷.

Footnotes

1. P M Clarkson, "Nutritional supplements to increase muscle mass" PubMed. ↩ ↩² ↩³

2. Stefan M Pasiakos, "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults" PubMed. ↩

3. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review" PMC. ↩

4. R B Kreider, "Dietary supplements and the promotion of muscle growth with resistance exercise" PubMed. ↩

5. James McKendry, "Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging" PMC. ↩

6. Pedro L Valenzuela, "Supplements with purported effects on muscle mass and strength" PubMed. ↩ ↩²

7. Pedro L Valenzuela, "Supplements with purported effects on muscle mass and strength" PubMed. ↩ ↩²