In addition to eating muscle-building meals and performing weight training consistently, taking scientifically proven supplements can help enhance the muscle-growth process. Some of these supplements initiate the muscle growth in different ways, from increasing blood flow to boosting testosterone. Please consult your doctor before taking any supplements.
BCAAs
Boosting testosterone levels increases muscle mass, since testosterone plays a role in enhancing protein synthesis. In a 2010 study, College of Charleston researchers documented the effects of the branched chain amino acids--isoleucine, leucine and valine--on anabolism, or muscle building. Scientists found that BCAA supplementation combined with weight training considerably increased testosterone levels.
Arginine
The amino acid arginine aids muscle growth in two ways. First, it's a stimulator of nitric oxide, a gas that increases blood flow in the body by widening blood vessels, according to research conducted in 2002 by French researchers. More blood flow enhances the delivery of muscle-building hormones and nutrients to muscles. Secondly, the increased blood flow creates the muscle pump, which spurs muscle growth by stretching the muscle cell membrane.
D-Aspartic Acid
In research reported in the October 2009 issue of the "Reproductive Biology and Endocrinology," researchers documented the impact of D-aspartic acid on testosterone levels. They discovered that D-aspartic acid supplementation significantly increased testosterone levels. Scientists noted that D-aspartic acid increases the release of luteinizing hormone, which acts on the testes to boost production of testosterone.
A-GPC
Growth hormone is a protein hormone that increases muscle growth and reduces body fat. In a 2008 study, Ohio researchers found that combined with resistance exercise, alpha-glycerylphosphorylcholine supplementation significantly increased growth hormone release.
References
- Journal of Strength and Conditioning Research: Amino Acid Supplements and Recovery From High-Intensity Resistance Training
- Biomedicine and Pharmacotherapy: I. Arginine
- Reproductive Biology and Endocrinology: The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Humans and Rats
- Journal of the International Society of Sports Nutrition: Acute Supplementation With Alpha-Glycerylphosphorylcholine Augments Growth Hormone Response to, and Peak Force Production During, Resistance Exercise
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