Maintaining moderate muscle mass is important for reducing the risks of osteoporosis and obesity. Additionally, larger muscles are viewed as beneficial for athletic performance; given the economic rewards for professional athletes, there is temptation to take harmful steroidal drugs to increase muscle mass. There are healthy supplements, however, that can contribute to building muscle.
Protein
For muscles to grow bigger, they must be challenged to the point of micro-trauma, which involves slight ripping of small muscle fibers. The body responds to this trauma by repairing the muscle fibers and making them thicker, which allows them to resist more tension and become stronger. The basic building blocks for repairing muscle are amino acids.
Animal protein, such as meat, chicken and fish, are a source of amino acids, but an inefficient and expensive one, according to "Biochemical, Physiological and Molecular Aspects of Human Nutrition." Supplemental protein, in the form of powders and energy bars, is often more efficient and environmentally sustainable. Generally, a person working his muscles should consume 1 to 2 g of protein per pound of body weight throughout the day in order to build muscle.
Whey protein is plant-based and digested very quickly, so it is a good post-workout supplement because that's when the amino acids are needed the most for muscle repair. Casein-based protein supplements are digested very slowly, so they are best taken just prior to sleep so that the body has a steady source of amino acids throughout the night. Albumen protein is derived from eggs and is digested at a moderate pace, so it can be taken before or after workouts. Soy protein is one of the few complete protein sources derived from plants. However, soy is not absorbed as well as whey or albumen and may disrupt hormone levels within men.
Specific Amino Acids
Because amino acids are the building blocks of muscle tissue, taking them directly is often more efficient than consuming protein, although natural protein sources consist of amino acids in appropriate ratios. L-glutamine is the most abundant amino acid found in muscle tissue. L-glutamine prevents muscle wasting and improves recovery efficiency. L-glutamine is often taken as a supplement to reduce recovery time between workouts.
Other amino acids aid in repair, growth and development of muscle tissue. Among the most beneficial supplemental forms of amino acids are the branched chain types, such as leucine, isoleucine and valine, according to "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism."
Creatine Monohydrate
Creatine is a naturally occurring chemical produced by the body that allows the muscles to release energy and gain mass by increased performance and endurance. Specifically, creatine increases availability of energy storage molecules, called ATP, which allows the muscles to work harder in short bursts. According to MayoClinic.com, research indicates that creatine produces small gains in short-term bursts of power, which would be useful in sprinting and weightlifting, and it delays muscle fatigue. Creatine is best used in cycles, such as four weeks of daily usage followed by two weeks of rest. The liver produces about 2 g of creatine daily, and it is in meat products, so supplement servings should only exceed 2 g if on a vegetarian diet.
References
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
- "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism"; Carolyn D. Berdanier; 2009
- MayoClinic.com: Creatine
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