Adding supplements to a proper diet and training program can enhance muscle-building by increasing protein synthesis, represented by the buildup of muscle proteins within muscle cells. Although there are thousands of products on the market claiming to help build muscle, only a few are backed by science as effective muscle builders. Consult with your health care provider before taking any supplements.
Arginine
The amino acid arginine might help increase muscle mass. Dr. Guoyao Wu led a team of researchers from Texas A&M University to examine the impact of arginine on obesity. They fed rats low and high fat diets with arginine supplementation. During the 12-week study, scientists observed that arginine shifts nutrient partitioning toward muscle building rather than fat gain. Furthermore, arginine might increase lean muscle tissue by boosting muscle protein synthesis, according to findings reported in the February 2009 issue of the "Journal of Nutrition."
CLA, Creatine & Whey Protein
Researchers from the University of Saskatchewan in Canada investigated the combined effects of conjugated linoleic acid, also known as CLA, creatine and whey protein during strength training. Participants were randomly assigned to one of the following groups: CLA, creatine and whey protein; creatine plus a placebo; or placebo. Subjects underwent strength training six days a week for five weeks. At the end of the study, scientists found that the CLA, creatine and whey protein group experienced increases in strength and lean muscle tissue compared to the other groups, according to research reported in the February 2009 issue of the "International Journal of Sports Nutrition and Exercise Metabolism."
Beta Alanine
Beta alanine is an amino acid that might have beneficial effects on muscle building. Researchers from Oklahoma studied the impact of beta alanine supplementation on high intensity interval training, aerobic exercise that rotates between low and high intensity. They discovered that subjects consuming beta alanine while performing high intensity interval training for 21 days experienced increases in lean muscle mass compared to those taking placebos, according to the February 2009 issue of the "Journal of the International Society of Sports Nutrition."
References
- Science Daily: Arginine Discovery Could Help Fight Human Obesity
- PubMed: Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training
- PubMed: Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
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