Supplements Aren't Required for Muscle Growth... But Some May Help!
We will discuss three popular and efficacious supplements that help support muscle growth and recovery: protein, creatine monohydrate, and beta-alanine.
When it comes to building muscle, proper nutrition and adequate resistance training are key pillars for success. However, once you have nailed down these two elements, it may then be useful to add certain supplements to help you achieve your goals. Below we will discuss three popular and efficacious supplements that help support muscle growth and recovery: protein, creatine monohydrate, and beta-alanine.
Protein
Protein is an essential nutrient for building and repairing muscle tissue. When you engage in strength training or other types of exercise that cause muscle damage, your body needs extra protein to repair the damage and build new muscle tissue. While you can get protein from food sources like chicken, fish, and eggs, you may find it challenging to consume enough through diet alone, especially if you’re often on-the-go or don’t enjoy cooking. That's where protein supplements come in. Whey protein is one of the most popular types of protein supplements, and for a good reason. It's a source of complete protein, meaning it contains all the essential amino acids your body needs to build muscle. Whey protein is also quickly absorbed by the body, making it an ideal post-workout supplement. Plant-protein powders can also be appropriate if you don’t tolerate whey well or are vegan. In these instances, it is best to look for one that is a blend of a variety of plant proteins, providing a more complete amino acid profile. Overall, when choosing a protein powder, you should always look for a brand that is third-party tested by organizations, such as NSF certified for sport.
Creatine Monohydrate
Creatine is a molecule that is naturally produced in the body and is also found naturally in certain foods, such as meat and fish. It's an essential component of the energy system that powers high-intensity exercise, like weightlifting and sprinting. Using creatine monohydrate supplements can help increase muscle creatine levels, leading to improved energy production and enhanced muscle growth. Research has shown that creatine monohydrate supplementation can lead to increased muscle size, strength, and power. Like protein supplements, these supplements should be third-party tested, and it’s best to take the supplement about 30-45 minutes prior to resistance training.
Beta-Alanine
Beta-alanine is an amino acid that's used by the body to produce carnosine, a compound that helps to buffer the acid produced during exercise. This buffering action can help to delay muscle fatigue and improve workout performance. Beta-alanine is particularly effective for high-intensity, short-duration exercise, like sprinting and weightlifting. Research has shown that beta-alanine supplementation can lead to increased muscle endurance, power output, and muscle mass. This supplement must be dosed properly, so consulting a dietitian is best to ensure efficacy.
In conclusion, supplements can sometimes be a useful addition to a healthy diet and exercise routine. Protein supplements can help to ensure you're getting enough protein to support muscle growth and repair, while creatine and beta-alanine can help to improve energy production and workout performance. However, it's essential to remember that supplements are not a replacement for a healthy diet and consistent exercise routine. Before starting any new supplement, it's a good idea to consult with a registered dietitian to determine if it's right for you.