If you’re trying to build muscle, supplements—such as creatine and protein—can help. But it’s vital that you use them in moderation and at the right level of training.
When to add muscle-building supplements
If you’re a beginner to weightlifting, don’t worry about adding supplements. You’re likely to automatically build muscle quickly after you start resistance training.
But for people who have plateaued at their intermediate or advanced level, adding muscle-building supplements can help enhance your muscle growth and improve your performance.
So, which muscle-building supplements should you choose?
Protein supplements
When you do resistance exercise, your muscles get damaged. But protein can help because the amino acids repair the damage.
Still, there are conflicting studies on who can benefit from protein supplements. One 2018 study published in the British Journal of Sports Medicine found that protein supplementation can lead to increased muscle size and strength for anyone. But a 2015 study published in the journal Sports Medicine found that it only helped older adults who did resistance training increase fat-free mass.
When in doubt, try to increase your protein intake from the foods you eat, such as meats, beans and dairy. You’ll need to eat more than the recommended daily allowance of protein for muscle growth.
Creatine supplements
Stored in muscles throughout the body, creatine is made in the liver, pancreas and kidneys. It’s available as an oral supplement or in powder (shake) form, but also present in foods, like fish and meat.
According to the International Society of Sports Nutrition, creatine monohydrate is the most effective supplement for people looking to increase muscle mass and exercise performance. In 22 studies using creatine vs. a placebo, creatine supplements proved their effectiveness. Those who took them increased the maximum amount of weight they could life by 8% and how many times they could lift that weight by 14%.
It’s important to talk to a dietician to ensure you’re taking the right amount of any supplement.
