To build muscle, several supplements are commonly recommended and have been supported by varying levels of evidence:

1. Protein Supplements: Protein powder, especially whey protein, is widely used to support muscle growth by providing essential amino acids for protein synthesis¹. It's effective when combined with resistance training.

2. Creatine: This supplement is one of the most researched and is known to effectively increase muscle mass and strength²³. It helps by increasing the availability of ATP, the energy currency of cells, during high-intensity workouts.

3. Beta-Alanine: This amino acid is shown to enhance exercise performance by delaying muscle fatigue, thereby supporting muscle hypertrophy over time⁴. It works by increasing the amount of carnosine in muscles, which helps buffer acid in muscles, increasing endurance.

4. Branched-Chain Amino Acids (BCAAs): Consisting of leucine, isoleucine, and valine, BCAAs are believed to promote muscle protein synthesis and reduce muscle breakdown⁵. However, their effectiveness is often debated, particularly if sufficient protein is consumed through diet.

5. Beta-Hydroxy Beta-Methylbutyrate (HMB): Derived from leucine, HMB is suggested to decrease muscle protein breakdown, which can help augment gains from resistance training, although individual results can vary⁶.

Incorporating these supplements into a balanced diet and a consistent exercise routine can support muscle growth and strength development. It's important to remember to consult with a healthcare provider before starting any new supplementation, especially if you have underlying health conditions or are on medication.

Footnotes

1. Stefan M Pasiakos, "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review," PubMed, 2024. ↩

2. Scotty Mills, "Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults," PubMed Central, 2024. ↩

3. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021," PubMed Central, 2022. ↩

4. "Workout Supplements," Harvard, 2024. ↩

5. Pedro L Valenzuela, "Supplements with purported effects on muscle mass and strength," PubMed, 2019. ↩

6. P M Clarkson, "Nutritional supplements to increase muscle mass," PubMed, 1999. ↩