The truth about supplements for building muscle.

Muscle growth may be the most important benefit of exercise.

We don’t talk about it enough at risk of being called a meathead or told that you lack “functional capacity” if you’re trying to “bulk up.”

The current longevity craze will have you believing that VO2 max and flexibility are the key pillars of living longer and feeling better but without muscle mass, who cares?

Whether you want to look good, perform well, or live longer, muscle growth is going to be an essential ingredient in your training.

And here’s the thing - If you want to build some muscle, no one will argue that exercise should be the primary focus. You’re not going to EAT your way to getting bigger without exercise. However, there’s been much controversy about what do in addition to the exercise.

What should the diet look like? What supplements should you be taking? Does the research support it or is just another Instagram trend that’s taking over your feed.

Well, a newly published review of the literature examined which nutritional supplements help to optimize muscle growth responses to resistance training.

What are the best supplements for muscle gain? 💪

Elite Tier Supplements

• Protein (whey, soy, pea)

No surprise here. Protein is crucial for muscle building. It provides the building blocks (amino acids) your muscles need to grow after exercise.

Athletes need more protein than most people. Aim for 1.6-2.4 grams of protein per kilogram of body weight daily. This might be even higher depending on your training program.

Spread your protein intake throughout the day. Aim for 30-40 grams of high-quality protein per meal, especially after workouts.

Focus on protein quality. Choose sources rich in essential amino acids, especially leucine. Animal products like meat, eggs, and dairy are generally high-quality protein sources.

Don't be afraid to eat more protein. Recent studies suggest there might not be a limit to the amount of protein your muscles can utilize for growth.

Top Tier Supplements

• Carbohydrate

The role of carbs in muscle building isn't fully clear yet. Most research focuses on endurance athletes, not weight lifters.

Recommendations suggest aiming for 3-12 grams of carbs per kilogram of body weight daily, depending on training intensity.

Carbs might not be essential for muscle growth. Some studies show lower carb intake doesn't hinder performance or muscle repair.

Carbs may help in two ways:

1. Increase insulin and IGF-1: These hormones promote muscle growth by activating a pathway for protein synthesis.

2. Replenish glycogen stores: Glycogen is your muscle's fuel source, and carbs are needed to keep it topped up for future workouts.

High-glycemic index (GI) carbs might be better for glycogen storage. They cause a faster rise in blood sugar and insulin, leading to quicker glycogen repletion.

• Omega-3

Omega-3s (EPA and DHA) from oily fish are known for heart health, but their role in muscle building is less clear.

Inflammation is a double-edged sword for muscle. Short-term inflammation helps muscle repair after exercise, but long-term inflammation can hurt muscle growth.

Omega-3s might help by:

1. Regulating inflammation: They can reduce chronic inflammation while allowing the short-term inflammation needed for muscle repair.

2. Improving muscle protein signaling: Omega-3s might increase the activity of pathways involved in muscle protein synthesis.

More research is needed to fully understand how omega-3s affect muscle growth.

• Creatine

Creatine (especially creatine monohydrate) is a popular supplement for athletes. It may improve performance in high-intensity exercise like weight training.

Creatine works by increasing your muscle's creatine stores. This provides a readily available energy source for short bursts of activity.

There are two main ways to take creatine:

1. Loading Phase: Take 5 grams four times a day for 5-7 days to quickly fill your creatine stores.

2. Maintenance Phase: Take 3-5 grams daily to maintain those stores.

Creatine is generally safe for healthy adults when used properly. No negative effects were observed in long-term studies (up to 4 years).

Creatine may also help with muscle recovery by promoting glycogen re-synthesis after exercise.

Creatine might benefit muscle growth through several mechanisms, including satellite cell activation and increased protein synthesis.

• Vitamin D

Vitamin D is known for bone health, but recent studies suggest it might also play a role in muscle growth.

Here's what we know so far:

• Vitamin D may help muscle cells differentiate, grow, and contract.

• Vitamin D deficiency might be linked to muscle loss.

But the jury's still out on supplementation for muscle growth.

• Some studies show no added benefit from vitamin D supplements when combined with exercise.

• Others suggest it might improve muscle strength in older adults, especially when deficient.

More research is needed to determine the best dosage and duration of vitamin D supplementation for muscle growth.

Potentially Useful Supplements

• Magnesium & Zinc

Minerals are essential for various bodily functions, including muscle health.

Magnesium may help with muscle contraction, relaxation, and protein synthesis. Studies suggest low magnesium levels might be linked to muscle weakness and loss (sarcopenia), especially in older adults.

Supplementing magnesium may benefit people with a deficiency, but more research is needed on its impact on muscle growth in healthy individuals.

Other minerals like zinc and chromium are also linked to muscle function, but research on their supplementation for muscle growth is limited.

More Research Required

• Chromium

Chromium is a mineral involved in insulin function and metabolism. Early research suggests it might play a role in muscle growth:

In animal studies: Chromium combined with protein or BCAAs seems to boost muscle protein synthesis after exercise. In some human studies: Chromium supplementation with protein or exercise showed increased muscle mass and reduced breakdown.

Overall, chromium as a muscle-building supplement shows promise, but more studies are needed to be conclusive.

• Polyphenols

Polyphenols are natural compounds found in plants like fruits, vegetables, and red wine. They might help with muscle growth through their antioxidant and anti-inflammatory effects.

Here's a breakdown of some polyphenols and their potential benefits:

• Resveratrol (red wine, grapes): May boost muscle protein synthesis and reduce muscle breakdown, especially when combined with exercise.

• Quercetin (apples, citrus fruits): Early studies suggest it might prevent muscle loss and improve exercise performance.

• Curcumin (turmeric): May reduce muscle damage and inflammation after exercise, aiding recovery.

Overall, polyphenols show promise for muscle health, but more research is needed on:

• The exact mechanisms by which they promote muscle growth.

• The best dosage and type of polyphenols for muscle building.

• Long-term effects of polyphenol supplementation.

While these supplements show promise, a balanced diet rich in fruits and vegetables is still the best way to get polyphenols.

Recap and key takeaways:

• Protein is king for building muscle mass through supplements. Aim for 1.6-2.4 grams of protein per kilogram of body weight daily. Spread your intake throughout the day, with 30-40 grams per meal, especially after workouts. Choose high-quality sources like meat, eggs, and dairy.

• Athletes aiming for muscle growth should focus on getting enough carbs, omega-3s, and other essential vitamins and minerals. Omega-3s in particular are good for overall health. They may help regulate inflammation and muscle protein signaling, but more research is needed on their impact on muscle growth specifically. Get them from oily fish like salmon and tuna.

• Creatine can boost performance: Consider creatine monohydrate for short bursts of high-intensity exercise. The loading phase is 5g four times a day for 5-7 days, followed by a maintenance phase of 3-5g daily.

• Antioxidant supplements might be beneficial in some cases to reduce muscle soreness and speed up recovery, without hindering muscle gains.

• Polyphenols show promise: These plant compounds have antioxidant and anti-inflammatory effects that might benefit muscle growth. Eat plenty of fruits, vegetables, and spices like turmeric.

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