What supplements are proven to help increase muscle mass in men who exercise?

Supplements Proven to Increase Muscle Mass in Men Who Exercise

Creatine monohydrate is the most consistently effective supplement for increasing muscle mass and strength in men who exercise, with protein supplementation also showing strong evidence for supporting muscle growth when combined with resistance training. 1, 2

Evidence-Based Supplements for Muscle Mass

Creatine Monohydrate

• Strongest evidence for effectiveness - Consistently shown to improve high-intensity repeated sprint performance, enhance training capacity, and promote chronic adaptations in muscle strength, power, and lean body mass 1, 2
• Recommended protocol:
  • Loading phase: ~20 g/day (divided into four equal daily doses) for 5-7 days
  • Maintenance phase: 3-5 g/day (single dose) for the duration of supplementation 1
  • Lower dose approaches (2-5 g/day for 28 days) may avoid associated body mass increase
  • Concurrent consumption with protein/carbohydrate (~50g each) may enhance muscle creatine uptake via insulin stimulation 1
• Potential side effects: May cause 1-2 kg body mass increase after loading phase, but no negative health effects have been reported when following appropriate protocols 1

Protein Supplements

• Strong evidence for effectiveness - Enhances gains in muscle mass and strength when combined with adequate resistance training 2, 3
• Recommended intake:
  • 1.4-2 g/kg/day of protein for individuals engaged in intense training 4
  • Timing: Consumption before, during, and/or after exercise can enhance recovery and growth of lean body mass 4
• Types of protein:
  • Whey protein has shown particular efficacy due to its rich branched-chain amino acid content, especially leucine 5, 6
  • Even small doses (10g) of whey protein with carbohydrates post-exercise can stimulate muscle protein synthesis 6

Other Supplements with Limited Evidence

β-alanine

• Mixed evidence - May improve high-intensity exercise and repeated sprint performance 1
• Protocol: Daily consumption of ~65 mg/kg body mass via split-dose regimen (0.8-1.6g every 3-4 hours) up to 6.4g/day over 4-12 weeks 1
• Side effects: Possible skin rashes and/or transient paraesthesia (skin tingling) 1

Caffeine

• Performance benefits rather than direct muscle building - Reduces perception of fatigue and enhances endurance and repeated sprint performance 1
• Protocol: 3-6 mg/kg body mass consumed ~60 minutes prior to exercise 1
• Side effects: Highly individual response; anxiety, nausea, insomnia, tremors at high doses 1

Nitrate

• Limited evidence for muscle building - May improve exercise performance but evidence for muscle mass increase is limited 1, 2
• Sources: High nitrate-containing foods include leafy green and root vegetables (spinach, rocket salad, celery, beetroot) 1

Supplements with Insufficient Evidence

• Branched-chain amino acids, adenosine triphosphate, citrulline, β-Hydroxy-β-methylbutyrate, minerals, most vitamins, phosphatidic acid, arginine - Mixed or unclear evidence 2
• Conjugated linoleic acid, glutamine, resveratrol, tribulus terrestris, ursolic acid - Weak or scarce evidence 2
• Ornithine, α-ketoglutarate - No evidence supporting effectiveness 2
• Growth hormone and testosterone supplements - Not recommended for routine use due to potential side effects and insufficient evidence 1, 7

Important Considerations

• Safety concerns: While most supplements are safe at recommended doses, some may cause adverse effects at high intakes 2
• Supplement quality: Third-party testing programs can help ensure supplement purity and reduce contamination risk 1
• Training stimulus: Supplements are most effective when combined with appropriate resistance training frequency, volume, and duration 3
• Individual response: Effects may vary based on training status (untrained vs. trained individuals) 3

For optimal muscle mass gains, focus on creatine monohydrate and adequate protein intake as your primary supplement strategy, while maintaining a consistent resistance training program.