The supplementation of specific nutrients can indeed have an impact on muscle mass gain, particularly when combined with resistance training. Here is a summary of what research indicates about different supplements:

1. Protein Supplements: Protein, especially whey protein, has been shown to enhance muscle hypertrophy (growth) when combined with resistance training¹. The intake of protein supplements can lead to greater increases in muscle mass and strength. For example, post-exercise consumption of whey protein resulted in significant increments in muscle thickness and lean body mass²³.

2. Creatine: Creatine supplementation is well-supported by evidence for increasing muscle mass and strength⁴. It aids in the production of energy during high-intensity activities, which enhances performance and promotes greater muscle hypertrophy over time⁵.

3. Branched-Chain Amino Acids (BCAAs): Mixed results have been found regarding BCAAs. While they are crucial for muscle protein synthesis, supplementation alone shows less consistent results compared to whole protein supplements⁶.

4. β-Hydroxy β-Methylbutyrate (HMB): HMB supplementation may help in reducing muscle protein breakdown, which can enhance muscle mass gains when used in conjunction with resistance training⁷.

5. Omega-3 Fatty Acids: Some evidence suggests that omega-3 fatty acids can support muscle protein synthesis and possibly improve outcomes of resistance training⁸.

In summary, the positive impact of supplements on muscle mass gain is mostly evident when there is adequate resistance training involved. Supplements like whey protein and creatine have the strongest evidence supporting their benefits for muscle hypertrophy.

Footnotes

1. Nuno M Duarte, "Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study)," PubMed, 2023. ↩

2. 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. ↩

3. Chae-Been Kim, "Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control," PubMed Central, 2023. ↩

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

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

6. R B Kreider, "Dietary supplements and the promotion of muscle growth with resistance exercise," PubMed, 2019. ↩

7. Evelien Gielen, "Nutritional interventions to improve muscle mass, muscle strength, and physical performance in older people: an umbrella review of systematic reviews and meta-analyses," PubMed, 2021. ↩

8. Antonio Paoli, "Not Only Protein: Dietary Supplements to Optimize the Skeletal Muscle Growth Response to Resistance Training: The Current State of Knowledge," PubMed Central, 2024. ↩