What are the best supplements to support muscle growth?

Best Supplements for Muscle Growth

Creatine monohydrate is the most effective supplement for increasing muscle mass and strength when combined with resistance training, followed by adequate protein intake of 1.4-2.0 g/kg/day for those engaged in intense training. 1

Evidence-Based Supplement Recommendations

Tier 1: Strongest Evidence

1. Creatine Monohydrate

   • Dosage protocol:
     • Loading phase: 20g/day divided into 4 equal doses for 5-7 days
     • Maintenance phase: 3-5g/day as a single dose 1
     • Alternative: 2-5g/day for 28 days (may avoid associated body mass increase) 1
   • Benefits: Consistently improves high-intensity performance, enhances training capacity, and promotes adaptations in muscle strength, power, and lean body mass 1, 2
   • Tip: Consume with protein/carbohydrate (~50g each) to enhance muscle creatine uptake via insulin stimulation 1
   • Side effects: May cause 1-2kg body mass increase after loading phase (water retention), but no negative health effects when following appropriate protocols 1

2. Protein Supplementation

   • Dosage: 1.4-2.0 g/kg/day for individuals engaged in intense training 1, 3
   • Timing: Consumption before, during, and/or after exercise may enhance recovery and growth of lean body mass 4
   • Benefits: Supports muscle repair, growth, and recovery, especially after resistance training 2, 5
   • Quality matters: Complete proteins containing all essential amino acids (typically animal sources) are more effective than incomplete proteins 4

Tier 2: Moderate Evidence

1. Beta-Alanine

   • Dosage: ~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
   • Benefits: May improve high-intensity exercise and repeated sprint performance 1, 2
   • Side effects: Possible skin rashes and/or transient paraesthesia (skin tingling) 1

2. Caffeine

   • Dosage: 3-6 mg/kg body weight, typically consumed one hour before exercise 2
   • Benefits: Reduces perceived pain while enhancing focus and alertness during workouts 2

3. Nitrates (Beetroot Juice)

   • Dosage: Approximately 500mg taken 2-3 hours before exercise 2
   • Benefits: May enhance aerobic performance by increasing oxygen delivery to muscles 2
   • Food sources: Leafy green and root vegetables (spinach, rocket salad, celery, beetroot) 1

Protein Intake Considerations

Optimal Protein Intake

• For muscle growth: 1.4-2.0 g/kg/day is recommended for those engaged in intense training 1, 3
• For older adults: At least 1.0 g/kg/day and potentially up to 1.5 g/kg/day is recommended to maintain muscle mass 6
• Distribution matters: Consuming protein across 3-4 meals per day (0.4-0.6 g/kg per meal) appears more effective than the same amount in fewer meals 6

Protein Quality and Timing

• Animal proteins contain all essential amino acids and are considered complete sources 4
• Plant proteins may lack some essential amino acids but can be combined to provide all essential amino acids 6
• Protein timing around workouts may enhance recovery and muscle protein synthesis 4
• Leucine appears particularly important for stimulating muscle protein synthesis 3

Common Pitfalls to Avoid

1. Overreliance on supplements: Supplements should complement, not replace, a balanced diet
2. Ignoring energy balance: Adequate total energy intake is crucial for muscle growth; protein alone is insufficient 6
3. Supplement quality concerns: Choose products tested by third-party organizations to reduce contamination risk 1
4. Ineffective supplements: Many popular supplements have weak or no evidence supporting their use for muscle growth, including:
   • Glutamine 7
   • Arginine 7
   • Tribulus terrestris 7
   • Conjugated linoleic acid 7
   • Ornithine 7

Special Considerations for Older Adults

• Protein requirements increase with age to counteract anabolic resistance 6
• Combining protein supplementation with resistance exercise is more effective than either alone for preserving muscle mass in older adults 6
• Higher protein intake (>1.0 g/kg/day) appears beneficial for maintaining muscle mass in older adults 6

By focusing on evidence-based supplements like creatine monohydrate and adequate protein intake, while incorporating resistance training, you can optimize your approach to supporting muscle growth. Remember that supplements are meant to complement a balanced diet and consistent training program, not replace them.