There are only two supplements proven to help you build muscle (2023)

FAQs

Do supplements actually help build muscle? ›

Supplements can't provide you with maximal muscle gains if your nutrition and exercise programs are lacking. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.

They're usually not necessary for most guys because a balanced diet with enough protein and calories usually fulfills all of our amino acid needs. The only people that really need to supplement amino acids (often called BCAAs) are professional athletes. So, unless you're a pro athlete, Don, save your money.

Exercising, getting enough rest, and eating a balanced diet will help to keep your muscles healthy for life.

Keep in mind: Most studies suggest that multivitamins won't make you live longer, slow cognitive decline or lower your chances of disease, such as heart disease, cancer or diabetes. “In fact, it's illegal for companies to make claims that supplements will treat, diagnose, prevent or cure diseases,” says Dr. Millstein.

“Protein is the most important and essential component of nutrition and the foundation of muscle gain,” he says. If you're wondering how much protein you need to build muscle, Dr. Graham recommends 1 gram of protein per pound of body weight.

Even experienced runners and lifters can feel as if they're doing something wrong by not supplementing. But here's the truth: most of it is totally unnecessary. You could save yourself time and money by just eating a healthy, balanced diet with enough protein to meet your needs.

After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build up muscle mass. But protein alone won't do. You need to pay attention to the rest of your diet and exercise routine as well.

Eating enough calories and protein helps with muscle recovery and growth after a workout. Muscle is made up of protein, and eating adequate protein after strength training is essential to limit muscle protein breakdown and assist with muscle synthesis (growth of new muscle).

What are the best supplements to build muscle and lose fat? ›

When it comes to muscle-strengthening exercise, focus on things like dumbbells, resistance bands, resistance machines, and bodyweight exercises such as push-ups, squats and lunges. Another thing to keep in mind: Your weekly workouts should engage all of the major muscles in your body.

According to the exercise physiologist Brad Schoenfeld, there are three primary mechanisms of muscle growth: Muscle tension, metabolic stress and muscle damage. Oftentimes all of these factors are correlated with the amount of weight you lift.

Most experts recommend that people get their nutrients from food rather than supplements. One reason is it's more pleasant to eat something than pop a pill -- the simple pleasure of eating food rather than taking a pill. Foods also contain a greater variety of nutrients in one package.

Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy. Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury.

True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen.

Overall, with good nutrition and consistent training, research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth ( 7 ). While this may seem like a small amount, over time, the results can be dramatic.

You're not eating enough – one of the main causes of not being able to build muscle is not eating enough and more importantly, not eating enough of the right food. Everyone bangs on about the importance of protein, but carbs and fats are just as important when it comes to growing muscle.

Can a 60 year old man still build muscle? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

Summary: While exercise buffs have long used protein supplements to gain muscle, new research suggests one protein source in particular, whey protein, is most effective for seniors struggling to rebuild muscle lost from inactivity associated with illness or long hospital stays.

“Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

No, you can still build muscle and get stronger without supplementing with creatine by relying on a progressive resistance training program and a diet rich in natural sources of creatine. We'll cover natural sources of creatine later in this article, but first, how much do you need to see a performance benefit?

Carbs are important for muscle building because they're protein sparing, which means the body looks to glycogen for energy instead of breaking down muscle tissue for energy. Consuming carbs post-workout can prevent muscle loss and help repair muscles.

Sleep Deprivation and Muscle Recovery

Not getting enough sleep will backfire on you since it will make your body more catabolic and will also delay muscle growth, especially if you're using a high-intensity training style such as lifting heavyweights. Your body will produce less protein than it otherwise would.

Calves. Calf muscles are also considered as one of the most difficult to grow in the gym, to the point where many people give up trying. It turns out that the lower leg muscles are not that significantly different from other skeletal muscles.

Examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.

Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.

How many times should you workout a day to build muscle? ›

Working out twice a day also improves your overall performance. Training twice a day triggers accelerated growth of muscle mass and strength. Training volume is a vital factor for all goals related to fitness. To put it differently, when you create a good two-a-day workout plan, you can reach your goals a lot faster.

These natural solutions include caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine. Among these, caffeine, green tea extract, and protein supplements are likely to be the most effective at helping you burn fat.

Losing fat and building muscle requires a two-part exercise plan that includes cardio and resistance training. Cardio will help you burn calories and fat, while strength training will help you build your booty. It will also increase your metabolism to help you burn even more fat.

Vitamin B6, folate and B12 are arguably the most important B vitamins when it comes to muscle growth and recovery! Both vitamins B6 and B12 have a direct role in protein metabolism.

Muscle atrophy can occur due to malnutrition, age, genetics, a lack of physical activity or certain medical conditions. Disuse (physiologic) atrophy occurs when you don't use your muscles enough. Neurogenic atrophy occurs due to nerve problems or diseases.

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle.

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

It's important to keep caloric needs in mind when eating for muscle growth and recovery. Potatoes are a perfect option for this. They're rich in carbohydrates, which provide a necessary energy source.

Do you really need bodybuilding supplements? ›

Short answer; yes. No matter what your goal is (muscle gain, fat loss, strength gain), you will make excellent progress if you stick to a well-balanced nutrition plan and a well-structured and thought-out exercise program. The role of supplements is exactly what the word suggests: to SUPPLEMENT your nutrition plan.

The bottom line

Pre-workout supplements are primarily used to enhance physical performance and energy levels, but research doesn't back many of their supposed benefits. Most pre-workouts are considered safe for healthy adults, but they aren't essential for health or performance ( 1 ).

But unlike medicines, supplements can't claim to cure, treat or prevent a disease. “There's little evidence that any supplement can reverse the course of any chronic disease,” says Hopp. “Don't take supplements with that expectation.” Evidence does suggest that some supplements can enhance health in different ways.

Carbs and Proteins During a Workout

During long workouts, your body's glycogen reserves deplete and you need to replenish them by drinking carbs that your body can quickly convert into glucose. That's where sports drinks can come in handy—but healthier options are diluted apple juice or coconut water.