Sussex Performance Centre

The 4 Best Supplements For Muscle Growth

Straight from hot press, 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.

Protein Powder: This bad boy takes the top spot, no questions asked. Getting enough protein is crucial for maximum muscle growth, and protein powder makes hitting those targets a breeze. Shoot for about 0.8-1.1 grams per pound of body weight. Sure, you can get protein from whole foods, but protein powder just makes life easier.

Creatine: Coming in hot at number two, creatine can be a game-changer. It’s been extensively studied and proven to be one of the most effective performance-enhancing supplements out there. It amps up your strength, power, and size, so you can go beast mode in the gym. Don’t be afraid of a little pre-workout caffeine fix too, because, contrary to popular belief, they actually work together.

Utilizing creatine supplements is an effective method to enhance power and build strength, particularly during explosive exercises. Aside from protein powder, creatine is the sole supplement proven to significantly contribute to fitness improvement. In short, creatine consumption accelerates energy production in muscles, enabling the performance of more vigorous exercises, ultimately fostering muscle growth and increased strength.

Beta-Alanine: This one may not be as well-known, but it deserves a spot on the list. Beta-alanine can give you that extra edge during intense workouts by delaying fatigue. It’s no replacement for protein or creatine for serious gains, but it can be a valuable addition to your arsenal to push through those grueling sets.

While not usually thought of for its contributions to muscle, some data certainly supports Beta Alanine as a suitable supplement for those working to build strength. Rather than contribute to actual muscle growth (like creatine and protein), beta-alanine can help decrease and delay the onset of muscular fatigue. 

One 2018 study published in the Journal of International Society of Sports Nutrition provided subjects with 6.4 grams/day of beta-alanine (divided as 8 X 800 mg doses, 1.5 hours apart). After a specific exercise protocol, the researchers found that supplementation was effective at increase power output. More power output can ultimately lead to more gains. 

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.

Fish Oil: Now, here’s a supplement that’s not only good for your gains but also your overall health. Fish oil brings some small yet noteworthy benefits to the table. It’s like a smart, multitasking supplement. Keep your heart happy, joints lubricated, and inflammation in check. Plus, it adds a nice touch to your supplement lineup. 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.

Experts recommend getting about 1.1 to 1.6 grams daily, which you can snag from your meals or supplements.

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.

If you found this blog post interesting, check out our other posts on supplements 

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