Some supplements, like collagen, may also help protect joints and promote their recovery.
Muscle growth supplements are popular among athletes, but they are not for everyone.
For the best results, it’s wise to consult a healthcare provider when choosing a muscle growth supplement.
Calories Help with Muscle Growth and Repair.leezsnow E+/Getty Images
That means some supplement products may not contain what the label says.
Protein Powders
Protein supplements can increase muscle size and improve resistance training.
Effects are most significant in people already trained in resistance exercises like weight lifting.
Older people will likely see fewer effects from protein supplements than younger people.
There are many popular protein supplements, includingwhey,casein, andsoy protein.
Athletes may need twice this amount, according to the International Society of Sports Nutrition (ISSN).
Older people typically need more protein than younger people to achieve similar effects.
DHEA Warning
Some sports supplements, such asDHEA, can affect hormone levels.
Supplementing with HMB is thought by some to reduce muscle damage after exercise and increase muscle strength and mass.
Some experts recommend daily doses of 1.5 to 3 grams along with adequate weight training.
The HMB doses are usually divided and taken before meals and exercise.
Creatine
Creatineis currently the most popular supplement for exercise performance.
Younger people who trained adequately gained an average of 2 to 4 pounds of muscle after 12 weeks.
It is unclear if the same results can be achieved in older adults.
Polyunsaturated Fatty Acids
Polyunsaturated fatty acids (PUFAs) areomega-3 fatty acidsthought to increase muscle mass and strength.
Between 1.1 and 1.6 grams of omega-3 fatty acids per day is considered adequate.
PUFAs can be obtained through diet alone (mainly in fish) but supplements can also be used.
Collagen
Collagenis the most abundant protein in the body.
It is vital for skin health and protecting joints.It’s also rich in amino acids likeL-arginineandglycinewhich make creatine.
A systematic review of 15 studies concluded that collagen supplements had no detectable effect on muscle protein synthesis.
Where the supplement did seem to help was in improving joint function and recovery from joint injuries.
CoQ10
Coenzyme Q10 (CoQ10)is an antioxidant involved in energy production.
CoQ10 has been studied in trials for sports performance at doses of 100 to 600 mg per day.
Possible side effects include fatigue, insomnia, nausea, and heartburn.
Leucine
Leucineis an amino acid that helps the muscles make protein.
Leucine supplements are considered safe but may cause stomach upset and “ammonia breath.”
Summary
Several dietary supplements may help increase muscle mass in conjunction with resistance training.
The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get.
Some, like protein, work best for young people.
Be aware that there’s very little long-term safety data for these products.
Effects can vary depending on age, gender, and athletic training.
Researchers don’t know definitively.
Only a few trials have studied this, and the results have varied.
Taking creatine around the same time as your workout during this phase seems best.
Protein-rich foods include meats, eggs, dairy products, beans, and nuts.
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