What supplements increase muscle size and strength?

Effective Supplements for Increasing Muscle Size and Strength

Creatine, protein supplements, and adequate protein intake (1.2-1.5 g/kg body weight/day) are the most effective evidence-based supplements for increasing muscle size and strength. 1, 2

Evidence-Based Supplements

Protein and Protein Supplements

• Recommended intake: 1.2-1.5 g/kg body weight/day 3
• Benefits:
  • Enhances muscle growth in response to resistance training 2
  • May improve recovery from heavy exercise 2
  • Potentially decreases muscle damage and soreness 2
• Types:
  • Whey protein isolate has shown effectiveness for increasing muscle thickness when combined with resistance training 4
  • High-quality protein sources are particularly important for maintaining muscle mass and function 3

Creatine

• Benefits:
  • Increases intracellular phosphocreatine in skeletal muscle 2
  • Provides energy reserve to rapidly regenerate ATP during muscle contraction 2
  • Consistently shows increases in muscle strength, power, and size 2, 1
• Dosing:
  • Loading phase: 20g/day divided into four equal doses for 5-7 days 5
  • Maintenance: 3-5g/day 5
• Evidence level: A (consistent evidence supporting effectiveness) 1

Polyunsaturated Fatty Acids

• Benefits: Consistently shown to increase or preserve muscle mass and strength 1
• Evidence level: A (consistent evidence supporting effectiveness) 1

Other Supplements with Some Evidence

Acute Performance Enhancers

• Caffeine and Nitrate:
  • Sufficient evidence supporting acute beneficial effects on muscle strength 1
  • Primarily affect performance rather than long-term muscle growth

Supplements with Mixed or Unclear Evidence (Level B)

• Branched-chain amino acids (BCAAs)
• Adenosine triphosphate
• Citrulline
• β-Hydroxy-β-methylbutyrate (HMB)
• Most vitamins and minerals
• Phosphatidic acid
• Arginine 1

Ineffective or Poorly Supported Supplements

Weak Evidence (Level C)

• Conjugated linoleic acid
• Glutamine
• Resveratrol
• Tribulus terrestris
• Ursolic acid 1

No Evidence (Level D)

• Ornithine
• α-ketoglutarate 1

Important Considerations

Timing and Training

• Protein supplementation is most effective when:
  • Combined with adequate resistance training 6
  • Training stimulus is sufficient (appropriate frequency, volume, duration) 6
  • Dietary intake meets recommendations for physically active individuals 6

Safety Concerns

• Most supplements are safe at typical doses, but adverse events have been reported with:
  • Caffeine
  • Some vitamins
  • α-ketoglutarate
  • Tribulus terrestris
  • Arginine (especially at high doses) 1

Hormonal Supplements

• Human Growth Hormone (HGH):
  • May increase muscle mass but seldom improves muscle strength 5
  • Associated with significant side effects including increased risk of diabetes and insulin resistance 5
  • Not recommended for routine use due to insufficient evidence and potential risks 5

Practical Approach to Supplementation

1. Start with dietary optimization:

   • Ensure adequate protein intake (1.2-1.5 g/kg/day) 3
   • Focus on high-quality protein sources 3

2. Add evidence-based supplements:

   • Creatine monohydrate (follow loading and maintenance protocols)
   • Whey protein (if dietary protein targets cannot be met through food)

3. Combine with appropriate resistance training:

   • Regular strength training is essential for muscle growth
   • Supplements alone will not produce significant results without proper training

4. Monitor for results and side effects:

   • Assess changes in strength and muscle mass
   • Discontinue supplements if adverse effects occur

Remember that supplements should complement, not replace, a well-designed resistance training program and balanced diet. The strongest evidence supports creatine and protein supplementation when combined with appropriate training.