When it comes to finding the best muscle building supplements, there is a big difference between effective supplements that can move the needle and those that simply deliver marketing hype.

Experts claim that, on average, you can gain muscle mass depending on a variety of factors, including age, genetics, and training status. legally Packing your body (read: no steroids) is 1 to 2 pounds per month. Can you make more than that? maybe. But this requires consistent exercise and the right combination. proper dietAnd it's a targeted supplement to get you above average.

What are the best muscle building supplements? The list of ingredients that actually work is shorter than you might think. But if your goal is high performance, this is where supplements can make a real difference.

What are the best supplements for muscle building?

protein powder It is the foundation of any muscle building supplementation plan.

What role do proteins play?

Vigorous exercise of muscles cause damageAnd protein is needed to help the body recover and repair That damage is a process known as muscle protein synthesis. When repairing broken down muscle fibers strength trainingThat's when they grow.

That's why high quality protein powder It's really beneficial. Consuming sufficient amounts can provide your body with the nutrients it needs to support muscle growth.*

All proteins are composed of: amino acidAnd some of them are — leucine (one of three BCAA) — more important for supporting muscle growth. International Sports Nutrition Society recommend protein source It is high in leucine and contains a balanced array. essential amino acidsIt is so-called because it is not produced naturally in the body and must be consumed through food.

How much protein should you eat?

Foods you typically want to eat include: 1.4 to 2.2g Protein intake per kilogram of your current body weight per day. So, if you weigh 180 pounds, you should consume about 115 to 180 grams of protein each day.

This is why protein powder is the cornerstone of any muscle building plan. This provides a concentrated amount of protein that is convenient to consume.

What is the best form of protein?

Depending on your dietary preferences, the best options are: whey protein and pea protein.

Whey is derived from milk and is the most quickly digested form of protein. It mainly comes in two formulas: Concentration and separation. Whey protein isolate is the purer of the two and is available in the following forms: Beachbody Performance Recovery.

Pea protein (similar to the type used in plant-based formulations) if you follow a vegan or vegetarian diet or are sensitive to dairy Beachbody Performance Recovery) is best because it is high in leucine. Most other plants, such as rice or hemp, provide less. complete protein profile.

The best way to consume protein

aim for medicine 20 to 40 grams of protein per meal From any source. Protein powder is most convenient about 2 hours before or after exercise.

You can also eat slow-digesting proteins. casein or milk protein isolate — before bed to help promote muscle growth while you sleep.

Do Other Muscle Building Supplements Really Work?

Different supplements take different approaches to the end goal of muscle growth. Here are some of the best ingredients and their different mechanisms of action.

1. Creatine

Compounds commonly found in meat, Creatine Enhances strength, endurance, power and supports muscle growth. Perhaps most importantly, it is the most clinically tested performance supplement you can buy.

Creatine is found in many foods, including beef, chicken, milk, and cheese, but in amounts so small that you have to eat it to get it. 2 to 3 pounds of meat per day You get the same benefits as about 1 teaspoon in powdered form.

How does creatine work?

Creatine provides extra energy during short, intense bursts of energy. anaerobic Activity lends additional phosphate to the cycle of producing ATP, the body's primary fuel source. And that extra energy can make a meaningful difference to your strength. 22 studies reviewedParticipants who used creatine showed an 8% increase in muscle strength compared to those who did not.

And the boost you enjoy during strength training also comes in short-term activities, such as: sprintspeed improves and recovery between efforts. might help Speeds up the process of recovering lost muscles..*

Best Way to Take Creatine

your Your best choice is creatine monohydrate; In terms of clinical research, no other form comes close. Typically, the goal is 5g per day. Up to 10g If you have more muscle mass. It doesn't matter either When to Take Supplements If you take it consistently every day.

some are “Loading” period During this period, you will initially consume higher amounts of creatine daily for a short period of time and then transition to a regular intake schedule.*

You can mix creatine in hot or cold liquids, but the higher the temperature, the faster the creatine will break down before consumption. Creatine remains stable in liquid for only one hour. streakThe powder form is the most stable.

2. Beta-alanine

If you want to build more muscle, there are three main ways to do it. muscle tension, metabolic stressmuscle damage. All three are triggered by exercising harder and longer. That's right there beta-alanine It's your friend.

How does beta-alanine work?

Beta-alanine helps produce carnosine, which reduces muscle fatigue and improves endurance during intense, strenuous exercise such as weight training.*

How to Best Take Beta-Alanine

To benefit from beta-alanine, you should consume: At least 1.6 grams per dayThe upper limits are: 6g daily. This will take time to build into your system, so it is important to: Take beta-alanine regularly. You may need to take it regularly for 4 to 8 weeks to see any noticeable benefits.

In some people, beta-alanine may cause mild symptoms. “Tingling” effect Some people find it strange. The more beta-alanine you consume, the more likely you are to experience this tingling sensation.

To help overcome these effects, you can take time-release beta-alanine formula, split the dose, or take it with food and additional water. When taking e.g. Beachbody Performance EnergizeIf you don't like the tingling sensation, mix with more water and take with food.

3. H.M.B.

Hydroxymethylbutyrate (HMB) is a compound produced during the following metabolic processes: leucine On the body. HMB supplements are often taken during exercise to help curb muscle loss due to aging. was also found It has a positive effect on muscle mass, performance and recovery.

How does HMB work?

that Effects of HMB There are two things: On the one hand, it helps promote muscle protein synthesis, the process by which protein becomes muscle after exercise, and on the other hand, it helps reduce muscle protein breakdown.

that result Muscle growth, strength, and power are increased along with enhanced recovery. However, HMB requires a level of activity (high intensity and/or high volume) sufficient to cause muscle damage. most effectively.*

How to Best Take HMB

International Sports Nutrition Society says HMB can be taken for chronic (ongoing) and acute (instantaneous) benefits. Either way, you would need to consume more than 600 g of protein per day to synthesize the amount of dietary leucine (60 g) needed to produce the recommended daily allowance of HMB used in human studies, so HMB is typically increased through supplements.

For chronic benefits, ISSN recommends taking 3 grams of HMB in three divided doses daily for two weeks prior to training intense enough to cause muscle damage. For acute benefits, the organization suggests taking 3 grams of HMB at least 60 minutes before beginning intense exercise, or longer if glucose is involved.

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.