Building lean muscle requires hitting the weights hard and supplying your body with the right raw materials, including lean protein, complex carbs and healthy fats. Supplements can also help to enhance lean muscle gain by increasing muscle protein synthesis, or the buildup of proteins inside muscle cells. Research indicates that certain supplements are effective for boosting lean muscle. Consult your health care provider before taking any supplements.
Whey Protein
Protein is the number one macronutrient necessary for building muscle. Researchers from the University of Birmingham in the United Kingdom and University of Texas Medical Branch examined the impact of whey protein on muscle protein synthesis. They reported in the July 2006 issue of the "American Journal of Physiology-Endocrinology and Metabolism," that subjects consuming whey protein before and after resistance exercise experienced increases in muscle protein synthesis.
ZMA
Testosterone is primarily a male hormone that plays a role in initiating muscle protein synthesis inside muscle cells. Scientists from Western Washington University investigated the effects of ZMA, which contains 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B-6, on testosterone levels in male college football players. They discovered that subjects taking ZMA for eight weeks experienced increases in testosterone levels compared to those receiving a placebo. Scientists reported their findings in the October 2000 issue of the "Journal of Exercise Physiology."
BCAAs
Branched chain amino acids, or BCAAs, include the amino acids leucine, valine and isoleucine. Researchers from the Weider Research Group and the College of Charleston explored the impact of BCAA supplementation on subjects performing a resistance training program. They reported in the June 2009 issue of the "Journal of the International Sports Society of Nutrition" that participants consuming BCAAs during a weight training program for eight weeks experienced greater gains in lean muscle mass and strength compared to those consuming whey protein and carbohydrates.
Creatine
Researchers from Charles Sturt University in Australia reviewed clinical studies on the effects of creatine supplementation on exercise. They reported in the December 2003 issue of the "Journal of Sports Science and Medicine," that creatine supplementation significantly increases lean muscle mass and improves exercise performance.
References
- American Journal of Physiology-Endocrionology and Metabolism: Stimulation of Net Muscle Protein Synthesis By Whey Protein Ingestion Before and After Exercise; K.D. Tipton et al.; January 2007
- Journal of Exercise Physiology: Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength; LR Brilla and Victor Conte; October 2000
- 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; J. Stoppani et al.; June 2009
- Journal of Sports Science and Medicine: Creatine Supplementation and Exercise Performance: A Brief Review; Stephen P. Bird; December 2003
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