Supplements can be a great addition to a proper training and nutrition program. Unfortunately, there are thousands of supplements on the market claiming to be the best at building rock-hard muscle. Although most of these claims are false, a few supplements are available today that are backed by research to be safe and effective at building solid muscle. Please consult your doctor before taking any supplements.
Arginine
This amino acid is a precursor for the synthesis of nitric oxide, a molecule that boosts blood flow to muscles by dilating blood vessels, according to the November 2002 issue of “Biomedicine and Pharmacotherapy.” Increasing blood flow to muscles is beneficial for two reasons. First, it enhances the delivery of muscle-building nutrients like protein and hormones to muscles. Second, more blood flow to muscles increases the muscle pump, which not only provides a psychological benefit while working out, but also leads to muscle growth due to its ability to stretch the size of muscle cells. (Reference 1)
Carbohydrate Supplements
After training, the body needs quick-digesting carbs to replenish muscle glycogen, the body’s stored form of carbs that supply energy during exercise. Quickly restoring muscle glycogen is vital because it halts muscle breakdown and starts muscle growth. According to the March 2000 issue of the European Journal of Applied Physiology, high molecular carbs, such as the carbohydrate powder Vitargo, replenish muscle glycogen faster compared to those with lower molecular mass. One reason for the results might be that high molecular weight carbs are absorbed more quickly by the body than low molecular carbs. (Reference 2)
HMB
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite derived from the amino acid leucine. Researchers analyzed the effects of HMB supplementation on resistance training subjects. Subjects ingested either three grams of HMB or a placebo for nine weeks. According to the May 2009 issue of the Journal of Strength and Conditioning Research, the HMB group had greater increases in strength compared to those with a placebo. Boosting strength is crucial for muscle mass, since muscles adapt to heavier weights by increasing their size. (Reference 3)
Leucine and Whey Protein
In a study published in the 2006 issue of the Journal of Strength and Conditioning Research, researchers investigated the effects of leucine and whey protein supplementation on subjects undergoing resistance training. Subjects performing unilateral training—working one side of the body at one time—were placed into the following groups: leucine and whey protein, placebo, or control. Scientists found that the leucine and whey protein group had significantly greater increases in strength compared to the other groups. (Reference 4)
References
- Biomedicine and Pharmacotherapy: I. Arginine
- European Journal of Applied Physiology: Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses
- Journal of Strenth and Conditioning Research: Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men
- Journal of Strenth and Conditioning Research: Effects of Leucine and Whey Protein Supplementation During Eight Weeks of Unilateral Resistance Training
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