Safe Supplements To Build Muscle

Building muscles requires certain contributing factors such as genetic predisposition, physical activity, rest, and the right diet. For some, regular food intake may not supply the right amount of calories for building muscle and taking certain supplements can provide additional nutrients needed to help you achieve your goal.

Branched Chain Amino Acids

Branched chain amino acids such as leucine, isoleucine and valine can help you build strong muscles. According to a study published in the July 2009 issue of the "Journal of the International Society of Sports Nutrition," taking branched chain amino acid supplements can help you develop increased muscle mass. Your muscles need protein and amino acids serve as the building blocks of protein. Unlike other amino acids which go through the liver, branched chain amino acids travel directly into the muscle tissues and provide a fast source of energy during training sessions.

Glutamine

Your body stores an abundant supply of glutamine, an amino acid, in your muscle tissues. During intense training sessions, your body uses up large amounts of glutamine, so taking supplemental glutamine helps prevent protein and muscle breakdown after weightlifting. Columbia University in New York recommends taking 10 to 15 grams per day of the powdered form, half in the morning and the other half in the evening.

Whey Protein

Adding whey protein to your diet can result in increased muscle size. Whey protein stimulates muscle repair after exercise and is digested quickly. In a study published in the April 2011 issue of "The Journal of Nutrition," taking whey protein provided the participants with increased muscle building, regardless of the type of exercise performed.

Creatine

Your muscles need creatine, a natural chemical that helps the muscles regulate energy production and utilization. This increases levels of energy known as ATP, allowing you to have more intensive training sessions. Medline Plus, a website supported by the National Institutes of Health, states that creatine supplements are safe and effective for building muscle in athletes and older adults. You can get creatine from foods such as fish and meat, but taking over-the-counter creatine supplements provides a quick method for increasing your body's creatine levels. You can take creatine supplements before and after a workout.