Eating a healthy diet and adhering to a high intensity resistance training program is an effective strategy for putting on lean muscle mass. Lean muscle mass keeps your metabolism humming and also boosts overall health. Adding supplements to your current diet and training program can help enhance lean muscle gains. Consult with your health care provider before taking any supplements.
Bovine Colostrum
Bovine colostrum is the milk fluid produced in a cow's mammary glands during the initial days after giving birth. Although known for boosting the immune system, this milk protein might also have beneficial effects on human body composition. Researchers from the University of Delaware observed that participants performing aerobic and resistance training for eight weeks while supplementing with bovine colostrum experienced a significant increase in lean body mass, according to research reported in the March 2001 issue of the journal "Nutrition."
Creatine
Creatine is a compound made in the human body from the amino acids glycine, arginine and methionine. Researchers studied the impact of creatine supplementation combined with weight training on body composition in older men. At the end of the 12-week study, scientists discovered that creatine supplementation, when combined with resistance training, increases lean muscle gains in older men compared to a placebo, according to research published in the December 2001 issue of the journal "Medicine and Science in Sports and Exercise."
BCAAs
Branched chain amino acids consist of the amino acids leucine, isoleucine and valine. Dr. Jim Stoppani led a team of researchers who investigated the impact of BCAA supplementation on a resistance training program. Subjects engaged in an eight-week resistance training program while receiving BCAAs, whey protein or carbs during workouts. At the end of the study, the BCAA group experienced greater increases in lean body mass compared to the whey and carb groups.
References
- PubMed: The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women
- PubMed: Creatine supplementation combined with resistance training in older men
- Journal of the International Sports Society of Nutrition: Consuming a supplement containing branched-chain amino acids during a resistance training program increases lean mass, muscle strength and fat loss
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