Building muscle mass requires intense exercise and proper nutrition, but there are also supplements you can use to maximize your muscle mass. You should note that using supplements is not a replacement for hard work and an intelligent nutrition plan, and that supplements do carry the risk of potential side effects. Consult a doctor before using any nutritional supplements and always exercise with proper supervision.
Whey Protein
Whey protein is a natural supplement derived from the cheese-making process. Whey protein is considered a superior source of protein because it is a complete protein, meaning it contains all of the essential amino acids. Whey protein may improve gains in muscle mass more than other type of protein, according to research from the June 2010 issue of "Nutrition & Metabolism."
Vitamin D
Vitamin D is an essential vitamin for overall health, but supplementation of this vitamin may help you build muscle. Research from the August 2010 issue of the journal "Clinical Endocrinology" indicates that increased levels of vitamin D are related to increased testosterone levels. Testosterone is a primary muscle-building hormone, so using vitamin D supplements or consuming foods rich in Vitamin D, such as milk, may help you gain muscle mass.
D-Aspartic Acid
D-aspartic acid is a form of the amino acid aspartic acid, and it occurs naturally within your body. As with many other substances, though, supplementing with D-aspartic acid may promote fitness benefits. A study from the October 2009 issue of "Reproductive Biology and Endocrinology" found that 12 days of D-aspartic acid supplementation increased testosterone levels by one-third.
Weight Gainers
Weight gainers are powdered supplements designed to aid in building muscle mass as quickly as possible. In addition to being high in protein, weight gainers are rich in calories and carbohydrates, which helps you reach the caloric surplus required for muscle growth. While you can gain weight using carbohydrates alone, research from the July 2008 issue of the "American Journal of Physiology, Endocrinology and Metabolism" indicates that consumption of protein and carbohydrates can improve muscle protein synthesis, a key factor in muscle growth, more than supplements without the combination of nutrients.
References
- "Nutrition & Metabolism"; Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy: A Case for Whey Protein; J.J. Hulmi, C.M. Lockwood, J.R. Stout; June 2010
- "Clinical Endocrinology"; Association of Vitamin D Status with Serum Androgen Levels in Men; E. Wehr, et al.; August 2010
- "Reproductive Biology and Endocrinology"; The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Human and Rats; E. Topo, et al.; October 2009
- "American Journal of Physiology, Endocrinology and Metabolism"; Protein Coingestion Stimulates Muscle Protein Synthesis During Resistance-Type Exercise; M. Beelen, et al.; July 2008
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