There are several science-backed supplements that can support weight training and muscle growth. Here are some of the most effective ones:
- Creatine: Creatine is one of the most well-researched and effective supplements for increasing strength and muscle mass. It helps regenerate ATP (the energy source for muscle contractions) and promotes cellular hydration, leading to improved performance and muscle growth. There are numerous types of creatine on the market now, with different solubilities and absorption. However, creatine monohydrate is the form most documented in research. Loading may be accomplished but for most consumers, 3-5 grams daily will achieve optimal results when the muscle is at saturation, usually 2 to 3 weeks. Consider a separate monohydrate supplement from your pre-workout.
- Protein powder: Protein is crucial for muscle repair and growth. Supplementing with protein powder, such as whey or casein protein, can help meet your daily protein requirements conveniently. The Recommended Daily Allowance (RDA) is .36 grams per pound of bodyweight. Aim for upwords of 1 gram of protein per pound of body weight if accomplishing high levels of resistance training.
- Beta-Alanine: Beta-alanine is an amino acid that helps increase levels of carnosine in muscles. Carnosine buffers lactic acid buildup during intense workouts, reducing muscle fatigue and enhancing performance. It should be taken daily, dosing a minimum 3.2 grams to a maximum of 6.4 grams for optimal muscle performance. The timing is irrelevant since this it is based on muscle saturation. Many pre-workouts have a high dose but consider a separate Beta-Alanine supplement for non-workout days. Levels of tingling sensation varies from person to person, but is normal.
- Branched-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a vital role in muscle protein synthesis. Supplementing with BCAAs before and during workouts can help reduce muscle damage and enhance muscle recovery. Dosing should be between 3 grams and 5 grams before and during workouts.
- Fish Oil: Omega-3 fatty acids found in fish oil have anti-inflammatory properties and can help reduce exercise-induced muscle soreness. They also support joint health and overall recovery. Aim for 3,000 mg daily and up to 6,000 mg during intense activity. Choose a GMP fish oil with a 3:2 dose of EPA/DHA and balanced Omega-3/Omega-6 content. Fatty fish such as Salmon may be used to meet this requirement. However, be informed of where they are sourced as heavy metals could be a concern.
It is important to note that while supplements can be beneficial, they should not replace a well-rounded diet and proper training program. Consult with a healthcare professional or registered dietitian before adding any new supplements to your routine.
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