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Do Muscle-Building Supplements Work?

Posted: October 6, 2022 at 3:25 pm   /   by   /   comments (0)

If protein boosters, creatine for muscle growth, and amino acids ring a bell, you’re among the circle of people interested in muscle building, and this article is for you.  You might have combed through many bodybuilding supplement ads online already. Yet, you still can’t find definitive answers to whether muscle-building supplements work.

This write-up will help you get back on track and offer you an overview of muscle-building supplements, whether they work, and if there are known examples where they’ve worked.

You can follow this page to learn more about these supplements and products linked to bodybuilding. And so, let’s start understanding muscle-building supplements and how they work to give bodybuilders the body mass they want.

Source: Pexels

How Effective Are Muscle-Building Supplements?

Most people today live in a society that focuses on getting maximum results with the least effort in as little time as possible. Advertisers focus on speed and instant satisfaction and discard the need for investing work and time to acquire favorable outcomes.

In bodybuilding, many people are turning to muscle-building supplements in hopes that they will help boost their body mass and get the most out of their training. Though there are some instances where supplements help boost muscle growth, people must not expect that supplements alone will boost their mass.

Can You Build Muscle on Supplements Alone?

Protein powders, creatine, and beta-alanine are the foremost contenders for bodybuilding supplements. Many have different claims about these supplements’ effectiveness, while some market these claims as proof. So, what does science say about this?

Studies have shown no concrete evidence supporting the effectiveness of supplements such as creatine, protein supplements, and amino acids in building muscle. But, these supplements may help develop muscle mass if used with workouts and exercise routines. Though creatine is known to increase muscle mass, it becomes ineffective when you don’t couple your supplementation with sufficient training.

Also, most of these supplements increase muscle growth by improving muscle protein synthesis. It is the process of the body where protein is processed to make muscle fiber.

Muscle protein breakdown happens during rigorous exercise, making you lose mass. But, through protein synthesis, protein in the body becomes new muscle fibers and thus add mass and increase in size. In the end, to have the best results from your supplementation, couple it with an exercise routine that fits your muscle-building goals.

Examples of Muscle-Building Supplements

Though there are many supplements advertised online, you need to be wary of using products without caution or not consulting your physician. Most of these supplements do not have FDA approvals, and most claims are not backed by concrete medical proof.

Here are some of the muscle-building supplements available today:

  • Creatine – It is one of the popular supplements in muscle-building circles. It’s known for its effectiveness in muscle growth through increasing muscle protein synthesis. Creatine retains water in the muscles, which adds stress to the muscle fiber, which in turn helps it grow faster, especially with exercise.
  • Protein Supplements – Athletes everywhere are familiar with protein powers or supplements, which is a fast way of getting the required protein intake. But, your body needs to be capable of processing increased protein levels to have a favorable effect. You can add muscle mass in time if you work out regularly and your protein synthesis process works properly.
  • Beta-alanine – Last in this list is an amino acid that helps you maximize your muscle-building potential. Beta-alanine converts into carnosine, which protects muscle cells from too much acidity during intensive exercise. Compared to the two above, beta-alanine provides a small performance boost but is still beneficial for athletes who like short rest periods and extended workout sets.

References

1. Nutritional supplements to increase muscle mass

https://pubmed.ncbi.nlm.nih.gov/10442270/

2. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/

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