Supplements For Lean Muscle Mass

Gaining weight isn't all that difficult--surely you've heard of America's growing obesity problem. But putting on quality, lean mass, is a different story altogether. Gaining muscle while keeping fat gain to a minimum is a challenge, but dedication to diet and exercise, as well as a supplement or two, can make the task much easier.

Conjugated Linoleic Acid

Conjugated linoleic acid, usually abbreviated CLA, is a special type of fatty acid. Don't worry--this fat won't make you fat. A scientific analysis of research from the journal Applied Physiology, Nutrition and Metabolism found that CLA slightly increased fat-free mass (muscle) and helped moderately reduce fat as well.

Creatine

Creatine is a popular, inexpensive supplement that offers numerous benefits--allowing you to lift more weights and enhance your appearance. A recent study from the Journal of Strength and Conditioning Research found that creatine supplementation increased lean mass, improved strength and positively affected body composition.

Leucine

Leucine is one of 22 known amino acids, which act as building blocks for your muscles. Research from the journal Sports Medicine found that leucine helped prevent protein breakdown, increased strength and reduced body fat in addition to helping build muscle.

Testosterone Boosters

There are many supplements that can safely boost your levels of testosterone and prompt your body to increase testosterone production. This is very helpful for gaining lean mass. According to research from the journal Clinical Endocrinology, testosterone is a hormone that can significantly improve body composition (muscle:fat) and enhance strength. Examples of testosterone-boosting supplements include AllMax TestoFX, Drive Sports Activate Xtreme and MHP T-Bomb II.

Protein Powder

Protein contains amino acids, which help build up your muscles. Protein is also important for building lean mass because, as noted by strength and nutrition expert Dr. John Berardi, protein increases levels of Insulin-like growth factor 1 (IGF-1), which is a hormone that enhances muscle growth. In addition, Dr. Berardi notes that increasing protein intake can help improve fat loss while sparing muscle mass. Some protein powders also include added CLA and leucine.