What research and experts say According to the ODS , athletes need 0. That amount could increase during times of intense training. Marie Spano, RD, CSCS, the Atlanta-based coauthor of Nutrition for Sport, Exercise and Health , agrees. What it does When your body breaks down leucine, HMB is created.

Memorial Sloan Kettering Cancer Center says HMB prevents or slows damage to muscle cells that can occur as a result of exercise, so some exercisers take it as a supplement to aid muscle growth and improve strength and endurance. What research and experts say According to a study published in the Journal of Human Kinetics in , HMB can reduce post-exercise muscle damage and speed recovery while also improving strength.

Spano says it may be particularly helpful for those recovering from an injury. Memorial Sloan Kettering Cancer Center says more research is needed to back up the potential benefits to exercisers. What it does Yes, your daily cup of coffee can do more than jolt you awake in the morning — it may also boost your exercise performance.

There are a few ideas as to why caffeine aids performance; it may preserve muscle glycogen or interact with the nervous system in a beneficial way, according to the review.

What research and experts say Research suggests caffeine is effective as a workout supplement. The Journal of the International Society of Sports Nutrition evaluated research involving caffeine in January and concluded it mainly benefits aerobic endurance when taken in doses of 3 to 6 milligrams mg per kilogram kg of body weight.

Experts caution that there are risks to taking caffeine supplements in any form, however. Too much caffeine can also lead to less-severe — but still concerning — side effects, such as insomnia , headaches, dizziness, and increased heart rate, per MedlinePlus.

If you take 10, mg in a single dose — which is 1 tablespoon of pure caffeine powder — it can be fatal. Keep a wary eye out for caffeine products mixed with ephedra, especially if you have a heart condition, hypertension , diabetes, or thyroid disease, according to Kaiser Permanente.

The combination, which may be found in weight loss and energy supplements, can increase heart rate and blood pressure.

Supplementing with beta-alanine may enhance sports performance because it can prevent lactic-acid buildup generated by exercise, which contributes to soreness and fatigue.

For example, a small study published in April in the Journal of the International Society of Sports Nutrition found that beta-alanine supplements taken during a five-week strength-training program led to strength gains measured by the load the 30 study participants were able to lift, as well as the number of repetitions they were able to complete, compared with their initial baseline.

Spano is also a fan. You may not see the benefits of taking beta-alanine immediately, Spano cautions. The researchers behind the Journal of the International Society of Sports Nutrition study noted performance improvements after participants took a 4 g to 6 g supplement daily for at least two to four weeks.

Some gymgoers use the household staple in supplement form to improve performance. It can be found in powder or tablet form. According to ODS , sodium bicarbonate can reduce lactic-acid buildup from intense, explosive, or sustained exercise that can lead to exhaustion and reduced muscle force.

What research and experts say The ODS noted sodium bicarbonate could improve performance slightly during intense, short-term activities like sprinting and intermittently intense sports such as boxing. But in some people, sodium bicarbonate either provides no benefit or hinders performance.

Of course, experiencing those side effects during a race or game could impact your performance. Be sure you talk to your doctor before taking baking soda, especially if you take antacids , aspirin , benzodiazepines , flecainide , iron, ketoconazole , lithium , methenamine , methotrexate, quinidine , sulfa-containing antibiotics, tetracycline , or vitamins, says MedlinePlus.

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Health Tools. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours. However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss.

It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins.

One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein.

One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids.

However, it is not a complete protein, as it has relatively low levels of lysine and leucine. References Council for Responsible Nutrition.

Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M. Journal of the International Society of Sports Nutrition.

Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B. International society of sports nutrition position stand: Beta-Alanine. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis.

Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R. IOC consensus statement: dietary supplements and the high-performance athlete.

International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review.

Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism. Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes.

Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal. Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass.

European journal of applied physiology and occupational physiology. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review.

Frontiers in nutrition. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise.

Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM. Journal of the international society of sports nutrition.

Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association.

American college of sports medicine joint position statement. nutrition and athletic performance. Medicine and science in sports and exercise.

Burke LM, van Loon LJ, Hawley JA. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews. National Academies of Medicine.

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE. International society of sports nutrition position stand: protein and exercise.

Hoffman JR, Falvo MJ. Protein—which is best?. Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition—a review. Lipids in health and disease. Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes.

Dangin M, Boirie Y, Guillet C, Beaufrère B. Influence of the protein digestion rate on protein turnover in young and elderly subjects. The Journal of nutrition. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion.

Proceedings of the national academy of sciences. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of applied physiology.

Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.

Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Advances in nutrition. Bendtsen LQ, Lorenzen JK, Gomes S, Liaset B, Holst JJ, Ritz C, Reitelseder S, Sjödin A, Astrup A.

Effects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study. British journal of nutrition. Phillips SM, Tang JE, Moore DR. The role of milk-and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons.

Journal of the American College of Nutrition.

BUY NOW. The average American needs between and mg of magnesium every day. Unfortunately, however, most do not get near this amount.

Magnesium is essential because it helps the body absorb fats, amino acids, and carbohydrates, which are then turned into energy.

Sustaining enough energy to finish your workouts can help you reach your muscle growth goals faster as you increase weight or reps on a more consistent basis. Getting the magnesium you need every day can also ensure that you keep a regular heart rate during your workout, which will increase the effectiveness of your cardio exercises.

Adding chia seeds to a smoothie or snacking on almonds can increase your magnesium levels, or you can pick up a magnesium supplement from Compounding Pharmacy of America. Magnesium Glycinate. While taking supplements that increase your muscle mass can be key, it is important to have plenty of behind-the-scenes support so you do not get hurt.

Vitamin A helps keep you healthy by keeping your immune system strong and building bone strength. Grilling salmon for dinner with roasted carrots will give you plenty of vitamin A, or you can grab a 10, IU supplement.

Vitamin A. If you already take an iron supplement to boost your muscle growth, you may want to consider adding vitamin C because it helps your body absorb iron more effectively. When you have enough iron in your system, it increases your energy and strength, so you can do deadlifts all day.

Vitamin C is also a great supplement if you want to avoid injuries that keep you from the gym. Also called ascorbic acid, vitamin C makes your tendons, blood vessels, and ligaments stronger by making sure they have enough collagen.

It also serves as a booster for your immune system, which can be essential for your muscle growth goals because you are less likely to miss a workout because of a cold. A 1, mg vitamin C supplement from Compounding Pharmacy of America will give you the support you need, but you can also add in vitamin C from strawberries, bell peppers, and white potatoes.

Vitamin C. Also known as B7, biotin is an essential part of the vitamin B complex that helps your body produce energy from bread, popcorn, and other carbs. It can also metabolize fats and proteins in your body more quickly so you can get the energy you need.

You want biotin in your system while you are perfecting your squat form so you have the energy to do it right every time. A biotin supplement from Compounding Pharmacy of America can help fuel your cells so your muscles can rebuild stronger after a workout.

You can also get more biotin with your morning serving of avocado toast and sunny-side-up eggs. Biotin 8 mg. This is easily one of the best-known and most beloved supplements to increase muscle mass because it is so effective.

Your body naturally produces creatine as an energy source for your muscles, but not at levels that will skyrocket your muscle growth. Creatine increases the strength of your muscles, which will help you achieve muscle growth because your workouts will improve over time, increasing your muscle mass.

Taking a few grams of creatine before and after a workout can increase your strength and fight fatigue. Protein Protein is an essential part of muscle building because your body synthesizes proteins in order to build lean muscle mass when you exercise.

When your goal is to build muscle, you will have to consume more protein than your body burns because otherwise, you will stay stationary. A casein protein shake before bed, for example, can help your muscle build overnight because it absorbs into your body slowly.

Protein supplements come in many forms, like whey or casein powder and pre-made shakes, but they all work to add extra protein into your system while you are working out. Branched-chain amino acids, or BCAAs, are made up of the molecules your body combines to create protein.

If you are worried that you are not getting enough protein from your diet, it can be beneficial to take about 5 grams of BCAA before your workout. How to Take Vitamins and Supplements. Whether you are just starting out on your fitness journey or you have been a regular at your gym for years, adding new vitamins and supplements into your routine can be a challenge.

For example, you might not know to take iron when you need increased energy. Similarly, reaching for biotin when you want to increase your carb intake without hurting your progress is probably not second nature to you.

Understanding ways to incorporate these supplements into your existing routine can help make the process easier and help you get off to a solid start.

Include Them in Your Healthy Diet The easiest way to get the vitamins and minerals you need to be healthy and reach your muscle growth goals is to eat them. Seeds and nuts can boost your magnesium if you want to regulate your heartbeat during your workouts.

Eating an omelet with spinach and bell peppers for breakfast is a great way to make sure you get the vitamin A your body needs to keep your bones strong. Supplements like creatine and protein powders can also be added at meal times.

A whey protein shake for breakfast before your morning rowing session can make sure there is enough blood flow to your muscles so they get the necessary oxygen and hormones.

Incorporate Them into Your Fitness Routine You may spend time in the gym nearly every day, hitting cardio and perfecting your squats, but that is not always enough.

Adding supplements to your workout routine can accelerate your goals by providing targeted support. Taking 3 to 5 grams of creatine right before your workout can help you recover more effectively between sets, so you can do more reps while building your muscle mass.

Making supplements a part of your workout as part of a warm-up or cool-down can help you get the nutrition and support you need so you can reach your goals more quickly. Trust Compounding Pharmacy of America with Your Custom Mixes.

Every time you go for a bike ride or spend an hour on leg day, you put your body at risk for injuries because you are pushing yourself to the limit. It is understandable that you would get frustrated when you do not get the results that you want, even when you work so hard.

There are countless vitamins and supplements, from natural vitamins A and C to traditional products like creatine, that can help you reach your muscle-building goals. It is also a crucial part of successfully training physique and bodybuilding competitors. Sign up today if you're interested in learning more about supplementation as a professional.

Whey is the liquid remaining after milk has been curdled and strained. It is very fast absorbing and is generally the type of protein that is recommended after exercise. There are 2 primary types of protein: concentrate and isolate. Concentrate will generally contain less protein by weight and have more carbohydrates and fat.

An isolate indicates the protein powder went through further processing to increase protein content and eliminate any carbohydrate or fat sources. Ideally, an isolate will digest and absorb faster than a concentrate, but both are equal in terms of protein quality. Since whey is a by-product of milk, you can source it naturally from dairy products.

Consuming whey protein is extremely beneficial because whey is a complete protein — meaning it contains all the amino acids necessary for muscle growth. In fact, in terms of protein quality, milk proteins have the highest digestibility score.

However, whey protein contains a myriad of additional benefits aside from enhancing muscle growth. Studies have shown that consumption of whey can also improve sleep quality and enhance immune system responses. Whey is a great, complete source of protein that will offer the most benefit if consumed every hours if not consuming additional sources of protein via food , or within 2 hours after exercise in doses of g.

Creatine is a non-essential amino acid that is mainly stored in our muscles with a small amount stored in the brain as well. Creatine is one of the most widely studied supplements — namely for its ability to increase muscle mass!

Research has shown that increases in muscle mass can occur in as little as 4 weeks by supplementing with creatine in the diet. To see the fastest results, a loading protocol for creatine is often recommended.

For most individuals, supplementing 5 grams of creatine per day or about 0. After a loading protocol, stores can be maintained by ingesting about 5 grams per day for larger individuals, doses of 10g per day may be needed.

In regard to timing, creatine offers the most benefit when consumed after exercise since it can help facilitate water and carbohydrates back into the muscles more quickly aka faster recovery. Learn about what creatine does by following this link.

Essential amino is nine amino acids that must be consumed via diet because the body cannot produce them on its own. Therefore, you can obtain essential amino acids naturally from any animal-based product!

In fasted states or very-low-calorie diets, supplementing with essential amino acids can preserve lean tissue and stimulate muscle protein synthesis. There is no limit on the number of essential amino acids you can consume per day. However, all essential and non-essential amino acids are needed to stimulate muscle protein synthesis.

This would make high-quality protein sources superior in the ability to promote muscle growth over essential amino alone. Additionally, supplementing with essential amino in conjunction with a high protein diet will not offer additional benefits to increasing muscle mass.

See also: Branched-Chain Amino Acids. They are sourced from various plants such as potato, rice, corn, and barley. While dosing and frequency largely depend on individual needs, they are extremely beneficial when it comes to building muscle because when carbohydrates are combined with protein after exercise, it creates a much larger stimulus for muscle protein synthesis compared to carbohydrates or protein alone.

Beta-hydroxy beta-methyl-butyrate HMB is a metabolic byproduct of leucine degradation. Leucine is the main amino acid responsible for stimulating muscle protein synthesis. By increasing the availability of HMB, leucine degradation would be prevented which would minimize muscle protein degradation.

HMB is naturally produced in the body, but to obtain doses needed to incur performance benefits about g of high-quality protein would need to be consumed per day. Therefore, supplementation is more practical to increase stores.

Many studies have shown that supplementation with HMB in both trained and untrained individuals increased strength and muscle mass when compared to controls.

Currently, two forms of HMB exist: Calcium HMB and free form HMB. It is speculated that free form HMB may absorb more efficiently, however, research regarding the benefits of this supplement is still in its infancy.

However, it is currently recommended to take this supplement in doses of g, minutes before exercise. Supplementation of 1. Glutamine is one of the most abundant non-essential amino acids in the body and plays a significant role in various physiological functions such as immunity, gut health, and protein and glycogen synthesis.

However, no compelling evidence exists to show that glutamine supplementation leads to increases in muscle mass.

Notice the divided doses; one side effect of beta-alanine supplementation can be tingling in the extremities, but dividing doses and opting for a sustained-release formula like this one can minimize that side effect. This supplement from Klean Athlete offers a clinically studied dosage and NSF-certification, meaning it's a safe choice to try if you're new to the supplement.

Just be aware that it's not a supplement you should take daily in the long-term read more on that here. Read more: Best Multivitamins. If you're all about boosting muscle growth, you might want to check out HMB Beta-Hydroxy Beta-Methylbutyrate if you haven't already.

It's made from leucine, an amino acid that's involved in making protein and building skeletal muscle. Research supports that HMB as a supplement can dial down the muscle damage post-workout and speed up your recovery game,.

If you're a workout newbie or an older individual hoping to combat age-related muscle loss also known as sarcopenia , you might see results in just three weeks.

For the gym buffs and trained athletes, the effects take closer to 12 weeks. This supplement from NOW takes a modest approach to dosing to ensure safety, but research indicates that supplementing with up to 3 grams a day for a year is safe. Read more: Best Supplements for Men. Collagen, being the most abundant protein in the body and rich in amino acids like L-arginine and glycine, plays a crucial role in skin health and protection against sports injuries.

Research indicates that collagen supplements, when paired with exercise, may enhance aspects of strength, muscle recovery, and body composition. The most significant muscle gains in this study were observed in older males with sarcopenia, a condition characterized by a loss of muscle mass related to age.

Common doses used in clinical trials range from 5 to 15 grams per day, typically taken within an hour of exercise. This collagen supplement from Thorne contains 15 grams of bovine-derived collagen per serving, which doubles as a protein boost, delivering 14 grams.

While collagen may not be a muscle growth magic bullet for everyone, and certainly won't replace protein powder or creatine, the findings suggest potential benefits when coupled with strength training. Read more: Best Vitamin B12 Supplements.

The research regarding omega-3 fatty acid's affect on muscle growth is minimal, but interesting. One systematic review found it might amp up muscle mass and strength, especially in folks at risk for muscle loss sarcopenia due to things like chronic diseases or fatigue.

While omega-3s have potential strength perks, we're still waiting for the big studies to confirm the hype. E xperts recommend getting about 1. This supplement from Nordic Naturals deliver 1.

No artificial colors or flavors, as this supplement is naturally flavored with lemon to eliminate any fishy aftertaste. Read more: Best Ashwagandha Supplements. Shopping for supplements is tricky.

And with endless claims of performance-enhancing benefits and hulk-like gains, shopping for sport supplements is can be even harder. When it comes to finding the right muscle growth supplement, it's like navigating a jungle of flashy labels and exaggerated claims. But fear not, here's the lowdown on what you need to know before making a purchase:.

Ingredients : First things first, flip that bottle around and take a good look at the ingredients list. You want a supplement that contains high-quality, scientifically-backed ingredients. Look for key muscle-building compounds like whey or plant-based protein, creatine, branched-chain amino acids BCAAs , beta-alanine, or fish oil.

Less is more—avoid supplements loaded with fillers and questionable additives. Quality and Purity : You wouldn't settle for subpar gains, so don't settle for subpar quality either.

Opt for reputable brands that prioritize quality control and use third-party testing to ensure purity and potency. Look for certifications like NSF or Informed Choice for added peace of mind.

Dosage and Serving Size: Consider your lifestyle and convenience when deciding which one fits your routine. Dosage : Pay attention to the recommended dosage and serving size. Some supplements require multiple servings per day, while others only need to be taken once.

We asked St. Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say:. The majority of protein intake should come from whole food. For creatine, he recommended between grams per day. Most creatine supplements offer a common serving of 5 grams, but small individuals might be able to get the same benefits with just 3 grams, he says.

Research-backed : Don't fall for the hype without the science to back it up. Look for supplements that have solid research and studies supporting their claims. Check if the product has undergone clinical trials or if there are peer-reviewed studies demonstrating its effectiveness.

Price : The green stuff matters, but so does value. Compare the cost per serving among different brands and consider the overall value you're getting. Sometimes paying a little extra for a higher-quality product is worth it in the long run.

Customer reviews : Don't underestimate the power of the people. Check out customer reviews and ratings to get a sense of others' experiences with the supplement. Look for feedback on effectiveness, taste, mixability, and any potential side effects.

Straight from registered dietitian Brian St. Pierre, here's the scoop on the best muscle growth supplements that actually work. Brace yourselves because the list isn't as long as we'd hope, but these supplements are researched-backed, safe, and accessible.

Remember, these supplements aren't magic potions. They're enhancers design to work alongside your dedicated training and nutrition efforts.

So, prioritize nutrition from first first, then protein powder and creatine, then maybe sprinkle in some beta-alanine and fish oil, if you're feeling adventurous. With the right combination, you'll be on the fast track to packing on those lean lbs.

Other than protein powder, no supplements are necessary in the first year of serious training, explains St. During this time of new stimulus, most people get really good results 'newbie gains' , with or without supplements. Protein powder works by increasing the process that builds muscle protein synthesis and decreasing the process that breaks down muscle protein breakdown.

Creatine, on the other hand, enhances your ability to bang out a few more reps on an exercise, helping you to get stronger over time. We want to make sure you're putting your gains first without compromising your health.

In fact, all the supplements we mentioned earlier are safe when taken at the recommended dosages. But, hey, it never hurts to be extra cautious, right? To amp up your safety game, go for products that have been put through the wringer by independent third-party labs.

These seals of approval mean the supplements have passed rigorous testing and meet the highest quality standards. Now, let's talk specifically about creatine.

Stick to the tried-and-true monohydrate form because it's been extensively studied. Sure, it may cause some stomach upset or diarrhea, but that's usually only if you go crazy with a loading protocol of around 20 grams per day for days before dialing it back to a daily dose of 5 grams, explains St.

This loading method may give you faster results, but could also lead to more side effects. Moderation is key here. Taking any of these supplements in excessive amounts can lead to unwanted side effects. Stick to the recommended dosages, follow the instructions on the packaging, and listen to your body.

And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional.

At Men's Health , we take great pride in providing our readers with reliable and trustworthy product recommendations.

We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by.

Why it made the list: The other milk protein, casein, squeaks in just under whey. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily.

Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. How to maximize its effects: Choose a casein protein that contains micellar casein the slowest-digesting casein you can buy and take grams right before going to bed.

After workouts, add grams of casein to your whey protein. Also, use grams of casein in your protein shakes between meals. Why it made the list: Creatine is made from three amino acids: arginine, glycine and methionine.

Anecdotal reports and scientific studies alike find that guys who take creatine gain a good 10 pounds or more of bodyweight and increase strength dramatically. Creatine works in a number of ways. For one, it increases the amount of fast energy in your muscles needed to perform reps in the gym.

Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. Most recently, creatine has been found to increase levels of insulin like growth factor-1 IGF-1 in muscles, which is critical for stimulating growth.

How to maximize its effects: Take grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake immediately before workouts.

This will help keep your muscles saturated with creatine, producing the rapid energy they need to perform more reps. Then consume another grams with your postworkout shake in addition to grams of fast-digesting carbs , a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth.

Why they made the list: The term branched-chain amino acids refers to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own.

How to maximize their effects: Take grams of BCAAs with breakfast, as well as in your pre- and post-workout shakes. Look for BCAA products that provide leucine at a ratio of per dose of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, about 2.

Why they made the list: In the body, the amino acid beta-alanine is combined with another amino, histidine, to form carnosine. Research shows that when muscles have higher levels of carnosine, they have more strength and endurance.

Several studies reported increases in muscle strength and power in athletes who took beta-alanine. One recent study found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects who took only creatine. How to maximize their effects: Take grams of beta-alanine or carnosine immediately before and after every workout in addition to your shakes and creatine.

On non-workout days, take 2 grams with breakfast, along with creatine. The one that bodybuilders are most interested in is its ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones and water blood is mostly water.

This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. Research has found that subjects who were given arginine increased muscle strength and growth and lost bodyfat.

How to maximize their effects: Take an NO booster that provides grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or arginine malate.

Take one dose at each of the following times: in the morning before breakfast, minutes before training, immediately after training and minutes before bedtime. When possible, take each dose without food and consider combining it with , mg of vitamin C, which can help maintain levels of NO for longer.

Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts.

Since whey is a by-product of milk, you can source it naturally from dairy products. Consuming whey protein is extremely beneficial because whey is a complete protein — meaning it contains all the amino acids necessary for muscle growth. In fact, in terms of protein quality, milk proteins have the highest digestibility score.

However, whey protein contains a myriad of additional benefits aside from enhancing muscle growth. Studies have shown that consumption of whey can also improve sleep quality and enhance immune system responses. Whey is a great, complete source of protein that will offer the most benefit if consumed every hours if not consuming additional sources of protein via food , or within 2 hours after exercise in doses of g.

Creatine is a non-essential amino acid that is mainly stored in our muscles with a small amount stored in the brain as well. Creatine is one of the most widely studied supplements — namely for its ability to increase muscle mass! Research has shown that increases in muscle mass can occur in as little as 4 weeks by supplementing with creatine in the diet.

To see the fastest results, a loading protocol for creatine is often recommended. For most individuals, supplementing 5 grams of creatine per day or about 0. After a loading protocol, stores can be maintained by ingesting about 5 grams per day for larger individuals, doses of 10g per day may be needed.

In regard to timing, creatine offers the most benefit when consumed after exercise since it can help facilitate water and carbohydrates back into the muscles more quickly aka faster recovery.

Learn about what creatine does by following this link. Essential amino is nine amino acids that must be consumed via diet because the body cannot produce them on its own. Therefore, you can obtain essential amino acids naturally from any animal-based product!

In fasted states or very-low-calorie diets, supplementing with essential amino acids can preserve lean tissue and stimulate muscle protein synthesis. There is no limit on the number of essential amino acids you can consume per day. However, all essential and non-essential amino acids are needed to stimulate muscle protein synthesis.

This would make high-quality protein sources superior in the ability to promote muscle growth over essential amino alone. Additionally, supplementing with essential amino in conjunction with a high protein diet will not offer additional benefits to increasing muscle mass.

See also: Branched-Chain Amino Acids. They are sourced from various plants such as potato, rice, corn, and barley. While dosing and frequency largely depend on individual needs, they are extremely beneficial when it comes to building muscle because when carbohydrates are combined with protein after exercise, it creates a much larger stimulus for muscle protein synthesis compared to carbohydrates or protein alone.

Beta-hydroxy beta-methyl-butyrate HMB is a metabolic byproduct of leucine degradation. Leucine is the main amino acid responsible for stimulating muscle protein synthesis. By increasing the availability of HMB, leucine degradation would be prevented which would minimize muscle protein degradation.

HMB is naturally produced in the body, but to obtain doses needed to incur performance benefits about g of high-quality protein would need to be consumed per day.

Therefore, supplementation is more practical to increase stores.