Increasing resistance exercise and following a healthy diet rich in protein, complex carbs and healthy fats is critical for gaining muscle mass. In addition, supplements can also help enhance the building of muscle tissue, since they provide compounds that stimulate the muscle growth process. Research suggests that certain supplements are effective for increasing muscle gains. Consult with your health care provider before taking any supplements.
Creatine
Creatine might boost insulin-like growth factor, a peptide hormone that increases muscle growth, according to a study conducted by researchers from St. Francis Xavier University in Canada. Young healthy adults performed resistance training for eight weeks while taking creatine or a placebo. Insulin-like growth factor was measured before and after the treatment. At the end of the study, which was published in the August 2008 issue of the "International Journal of Sports Nutrition and Exercise Metabolism," subjects taking creatine experienced increases in insulin-like growth factor, compared to those taking a placebo.
BCAAs
Branched chain amino acids, also known as BCAAs, consist of the amino acids leucine, isolecuine and valine. Scientists from College of Charleston in South Carolina studied the effects of BCAAs on muscle recovery in weight training participants. The report, which was published in the April 2010 issue of the "Journal of Strength and Conditioning Research," revealed that subjects taking BCAA supplementation for three weeks experienced higher testosterone levels and lower cortisol levels compared to the subjects receiving a placebo. Testosterone stimulates muscle protein synthesis, or the buildup of muscle proteins within muscle cells, which leads to muscle growth. In addition, decreasing the hormone cortisol helps prevent muscle breakdown.
Whey Protein
Protein is the most important macronutrient for building muscle. Lead investigator Kevin Tipton and colleagues from University of Birmingham in the United Kingdom discovered that subjects who took whey protein before and after resistance exercise experienced increases in muscle protein synthesis. The findings were reported in the July 2006 issue of the "American Journal of Physiology Endocrinology and Metabolism."
Leucine
The amino acid leucine, a protein component, might have positive effects on muscle growth, according to a review performed by Peter Garlick from the University of Illinois. The report, which is published in the June 2005 issue of the "Journal of Nutrition," concluded that leucine supplementation stimulates muscle protein synthesis and prevents muscle breakdown, both of which are essential for muscle growth.
References
- PubMed: Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults
- PubMed: Amino acid supplements and recovery from high-intensity resistance training
- American Journal of Physiology Endocrinology and Metabolism: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise
- Journal of Nutrition: The Role of Leucine in the Regulation of Protein Metabolism
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