To support muscle growth, especially given your regular weightlifting and cardio routine, the following supplements are considered highly effective:

1. Whey Protein Powder: Protein is crucial for muscle repair and growth. Whey protein is a fast-digesting protein that helps repair muscle damage caused by weightlifting and promotes muscle growth¹.

2. Creatine: Creatine enhances muscle strength, power, and size by increasing the water content in muscle cells and boosting energy availability during high-intensity workouts².

3. Amino Acids (BCAAs): Branched-chain amino acids (leucine, isoleucine, and valine) are essential for muscle protein synthesis and can help reduce muscle soreness and fatigue³.

4. Beta-Alanine: This amino acid increases muscle carnosine levels, which can help buffer acid in muscles, improving exercise performance and delaying muscle fatigue⁴.

5. Fish Oil: Contains omega-3 fatty acids, which reduce inflammation and muscle soreness. This can help you recover faster and train more frequently⁴.

Using these supplements in conjunction with a well-balanced diet and consistent exercise can maximize muscle growth and strength. Always consider consulting with a healthcare professional or a nutritionist before starting any new supplement regimen.

Footnotes

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

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

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

4. Paul Kita, "The Best Supplements for Muscle Growth, According to a Registered Dietitian," Men's Health. ↩ ↩²

It's great that you are already incorporating whey protein and creatine into your regimen. Here are some insights regarding your questions:

Whey Protein on Non-Workout Days

Yes, it does make sense to take whey protein on non-workout days. Muscle recovery and growth happen not only during exercise but also during rest periods. Consuming protein on rest days helps maintain a positive nitrogen balance, which is crucial for muscle repair and growth¹. Therefore, continuing to consume whey protein on days you do not work out can help support muscle protein synthesis and overall muscle maintenance.

Best Way to Get Branched-Chain Amino Acids (BCAAs)

BCAAs (leucine, isoleucine, and valine) are essential amino acids that play a significant role in muscle protein synthesis and recovery. There are several effective ways to ensure adequate BCAA intake:

1. BCAA Supplements: These are available in powder, capsule, or tablet form. Taking BCAA supplements is a highly convenient way to ensure you get these essential amino acids, especially before or after workouts.

2. High-Quality Protein Sources: Natural food sources rich in BCAAs include meat, dairy products, eggs, and soy-based products. These foods can considerably contribute to your daily BCAA intake.

3. BCAA-Enriched Protein Powders: Some whey protein powders are specifically enriched with additional BCAAs. This can be a convenient two-in-one solution if you prefer not to take separate supplements.

If you're looking for specific BCAA supplements, I can help you find some highly-recommended products. Would you like me to search for BCAA supplements on Pillser?

Footnotes

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

Top Recommended BCAA Supplements

Here are some highly recommended BCAA supplements based on their ingredients and customer reviews:

• BCAA 1000 by Optimum Nutrition - Price: $42.34

  • 500 mg L-Leucine, 250 mg L-Isoleucine, 250 mg L-Valine per serving (2 capsules)
  • 400 capsules per container

• BCAA, AjiPure® Branched Chain Amino Acids by California Gold Nutrition - Price: $6.07

  • 250 mg L-Leucine, 125 mg L-Isoleucine, 125 mg L-Valine per serving (1 capsule)
  • 60 capsules per container
  • Gluten-free, soy-free, vegan, vegetarian

• The Original 7G BCAA, Smash Apple by Xtend - Price: $64.99

  • 3500 mg L-Leucine, 1750 mg L-Isoleucine, 1750 mg L-Valine per serving (1 scoop)
  • Includes electrolytes and citrulline malate

• BCAA Plus by Solgar - Price: $22.78

  • 540 mg L-Leucine, 360 mg L-Isoleucine, 300 mg L-Valine per serving (2 tablets)
  • 100 tablets per container
  • Dairy-free, gluten-free, kosher, vegan

• Performance BCAA, Pineapple by Nutricost - Price: $27.95

  • 3000 mg L-Leucine, 1500 mg L-Isoleucine, 1500 mg L-Valine per serving (1 scoop)
  • Gluten-free, vegetarian

Creatine Supplementation

Taking creatine daily, including on non-workout days, is recommended to maintain high levels of creatine in your muscles, ensuring you reap the full benefits¹. The maintenance phase typically involves taking 3-5 grams daily, which helps keep your muscle creatine stores saturated, aiding in muscle recovery, strength, and performance.

Creatine Monohydrate is the most researched and widely recommended form of creatine:

1. Effectiveness: Increases muscle strength, power, and lean body mass.
2. Consistency: Daily consumption ensures muscles remain saturated with creatine, offering continual benefits.
3. Recovery: Enhances muscle recovery and reduces muscle damage during periods of intense physical activity².

To summarize, you should continue taking whey protein on both workout and non-workout days and include a daily dose of creatine to maximize muscle growth and recovery.

Footnotes

1. Stephanie Watson, "An Overview of Creatine Supplements," WebMD ↩

2. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," Nutrients, 2021 ↩

Cost per Serving Comparison

Here are the BCAA supplements with their respective costs per serving:

1. BCAA 1000 by Optimum Nutrition - $42.34 for 400 capsules

   • Serving Size: 2 capsules
   • Servings per Container: 200
   • Cost per Serving: $0.21

2. BCAA, AjiPure® Branched Chain Amino Acids by California Gold Nutrition - $6.07 for 60 capsules

   • Serving Size: 1 capsule
   • Servings per Container: 60
   • Cost per Serving: $0.10

3. The Original 7G BCAA, Smash Apple by Xtend - $64.99 for 90 servings

   • Serving Size: 1 scoop
   • Servings per Container: 90
   • Cost per Serving: $0.72

4. BCAA Plus by Solgar - $22.78 for 100 tablets

   • Serving Size: 2 tablets
   • Servings per Container: 50
   • Cost per Serving: $0.46

5. Performance BCAA, Pineapple by Nutricost - $27.95 for 30 servings

   • Serving Size: 1 scoop
   • Servings per Container: 30
   • Cost per Serving: $0.93

Lowest Cost per Serving

The BCAA, AjiPure® Branched Chain Amino Acids by California Gold Nutrition has the lowest cost per serving at $0.10 per serving.

If you have any other preferences or need further assistance, feel free to let me know!