The right diet and exercise plan is a must if you want to go from "scrawny" to "brawny." Certain supplements may aid your quest for a muscular physique. When combined with a protein-rich diet and a regular resistance training regimen, supplements for extreme muscle growth can accelerate your results. As with all dietary supplements, talk to your doctor to see if they're appropriate for you.
BCAAs
Branch chain amino acids (BCAAs) are a group of amino acids found in high concentrations within the muscles. Amino acid are the compounds that form proteins. Taking BCAA may increase strength and promote muscle growth, according to a study published in the December 1995 issue of "Candeloro Endocrinology." Researchers found that one month of BCAA supplementation combined with resistance training significantly increased muscle mass and overall strength. The average subject in the study gained nearly one pound of muscle over the 30-day research period.
Whey Protein
People who strength train regularly require extra protein, according to the American Dietetic Association. Strength training breaks down muscle fibers. Eating extra protein helps them recover and grow. A diet that contains generous amounts of protein-rich foods like meat, soy, beans, legumes and eggs will help you reach your protein goals. However, taking whey protein can help you get the extreme muscle growth you're looking for, reports Greenwich Hospital's Carlon Colker. Researchers in a study published in "Current Therapeutic Research" gave whey protein to a group of athletic men over a 10-week period. At the end of the 10 weeks, those who took whey protein packed on an extra three pounds of muscle mass. Whey protein is especially beneficial when you take it after your workout and combine it with a carbohydrate source.
Creatine
Creatine is a chemical that your body produces naturally. It replenishes lost energy within muscle cells during hard work, Vanderbilt University reports. When combined with strength training, supplements of creatine monohydrate can help you build strength and muscle mass more than strength training alone. However, the long-term safety of taking creatine has not been established.
References
- "Current Therapeutic Research": Effects of supplemental protein on body composition and muscular strength in healthy athletic male adults
- "Minerva Endocrinology": [Effects of prolonged administration of branched-chain amino acids on body composition and physical fitness].
- ADA: Eat Right For Resistance Training
- Vanderbilt: Creatine Monohydrate
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