Does Creatine Work? Your Guide to What Supplements Muscle Growth

Does creatine work? If you’ve ever wondered how effective creatine is or what supplements muscle growth, you’re in the right place. This guide explores creatine’s effectiveness, how it compares to other supplements, and answers the big question: Does creatine work better than other supplements for muscle growth?

Welcome to your comprehensive supplement guide.

Creatine is the Best Muscle-Building Supplement

When on a supplement hunt, you might find yourself asking, “Does creatine work?” Let’s not waste time: creatine is hands down the best muscle-building supplement. It leads the charge, and while other supplements might have their benefits, what supplements muscle growth as effectively as creatine? The answer is few to none.

We’ll take a detailed tour through supplements, look at which ones work, and provide an answer to the ever-important question: Does creatine work better than most?

Does Creatine Work?

If supplements were a sports team, creatine would be the star player. Does creatine work? Absolutely, yes! Creatine is one of the most researched and proven supplements available. It increases ATP (energy) in your muscles, helping you lift heavier and train longer. A 2021 study in the Journal of the International Society of Sports Nutrition shows that creatine can significantly boost muscle mass, strength, and exercise performance.

According to Dr. Mike Israetel, a sports physiology expert, “Creatine is one of the most well-researched supplements out there and has proven time and again to help athletes improve their strength and power output.“

All About Creatine

If supplements were a sports team, creatine would be the star player. It’s one of the most researched and proven supplements available, with studies spanning decades. Creatine increases the availability of ATP, the main energy source in your muscles. This allows you to lift heavier and train longer. According to a 2021 study published in the Journal of the International Society of Sports Nutrition, creatine supplementation can significantly boost muscle mass, strength, and exercise performance.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It’s critical for producing energy during high-intensity exercise and heavy lifting. Creatine works by replenishing adenosine triphosphate (ATP), the primary energy carrier in cells. It is synthesized from amino acids in the liver, kidneys, and pancreas. Creatine can also be found in dietary sources like red meat and fish.

How To Use Creatine

Take 3-5 grams of creatine monohydrate daily, ideally after your workout. Mix it with water or your post-workout shake. Skip the wallet-draining loading phase—eventually, your muscles will hit saturation. There’s no need to cycle creatine on and off. Creatine works best when combined with resistance training and consistency.

What To Expect With Creatine

Creatine delivers strength gains, enhanced performance, and some water retention, which makes muscles appear fuller. It’s the most effective answer to what supplements muscle growth, and it reigns supreme as a muscle-building staple.

Does it make the what supplements muscle growth list?

100% yes. Does Creatine work? it’s the most effective and back supplement on the planet.

What Supplements Muscle Growth Besides Creatine?

While creatine may top the list and we’ve established a firm answer to Does Creatine work, you’re probably wondering what supplements muscle growth beyond that. Creatine monohydrate might be the MVP, but protein powders, BCAAs, and even Omega-3 Fish Oil are worth considering to help fuel your muscles and support overall health. However, not every supplement delivers on its promise—so it’s crucial to know what works.

According to a report by Harvard Health Publishing, “Most supplements, including protein powders and amino acids, can only help when combined with a proper diet and consistent exercise. Creatine is an exception due to its scientifically proven impact on strength and muscle mass.”

Protein Powders Are Useful

Protein powder is an easy and effective way to meet your daily protein intake. While it’s not essential, it’s a convenient option to help repair and grow muscles, especially if you struggle to hit your protein goals with whole foods. Whey protein and casein are the most popular choices, but plant-based options like pea protein, hemp protein, and soy protein are great alternatives.

Why Protein Powder is Important for Muscle Growth

Protein is essential for muscle repair and muscle growth. After intense exercise, your muscles develop micro-tears, and amino acids from protein are needed to repair and strengthen them. Protein powders offer a concentrated source of high-quality protein that is easily digested and absorbed by the body. Studies show that consuming adequate protein after resistance training significantly boosts muscle protein synthesis, which is crucial for muscle growth.

Protein powders are also convenient for those who may not have time to prepare protein-rich meals. This is especially helpful for individuals following a high-protein diet, aiming for 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle growth.

Types of Protein Powders

There are different types of protein powders available, each offering unique benefits:

• Whey Protein: The most common type of protein powder, derived from milk. It’s a complete protein, meaning it contains all nine essential amino acids. It’s absorbed quickly, making it ideal for post-workout consumption. Whey protein comes in three forms:
• Whey Protein Concentrate: Contains some fat and carbohydrates, but also high levels of protein.
• Whey Protein Isolate: Processed to remove most fat and carbs, making it higher in protein per serving.
• Hydrolysed Whey Protein: Pre-digested for even faster absorption but typically more expensive.
• Casein Protein: Also derived from milk, but it’s digested more slowly than whey. This makes it ideal for consumption before bed, as it provides a steady release of amino acids during sleep, helping with overnight muscle repair.
• Plant-Based Protein: Options like pea protein, hemp protein, brown rice protein, and soy protein are excellent alternatives for vegans or those with lactose intolerance. While some plant proteins lack certain essential amino acids, mixing different plant proteins can provide a complete amino acid profile.
• Collagen Protein: Although not traditionally used for muscle building, collagen protein supports joint health and connective tissues, which is essential when lifting weights regularly.

How to Use Protein Powders

• Post-Workout: This is the most popular time to use protein powder, as the body is primed to absorb nutrients after exercise. Aim for 20-30 grams of protein within 30-60 minutes after your workout to maximise muscle protein synthesis.
• Meal Replacement: If you’re short on time, a protein shake can be used as a meal replacement. Simply mix 20-30 grams of protein powder with water or milk and add in healthy fats (like nut butter) and carbohydrates (like oats or fruit) for a balanced meal.
• Before Bed (Casein): If you’re using casein protein, it’s best consumed before bed to provide a steady supply of amino acids throughout the night. This can help with muscle recovery and growth during sleep.

What to Expect from Protein Powders

You’ll experience improved recovery, better muscle growth, and the convenience of hitting your protein needs without constantly eating solid food. When combined with resistance training, protein powders help maximise muscle protein synthesis, reduce muscle soreness, and improve overall muscle recovery.

A study published in the American Journal of Clinical Nutrition found that participants who consumed whey protein after workouts gained significantly more muscle mass compared to those who didn’t supplement with protein. This highlights the importance of ensuring your body has access to adequate protein after training to repair and build muscles efficiently.

Side Effects of Protein Powders

Typically none, but if you have lactose intolerance, choose a plant-based protein or whey isolate to avoid digestive discomfort.

Does it make the what supplements muscle growth list?

Yes, if you’re not hitting your protein goals through whole foods. It’s not as clear cut as answering Does creatine work. It’s optional but helpful for those aiming for muscle building or increased muscle recovery.

BCAAs Are Overhyped

BCAAs (Branched Chain Amino Acids) are often marketed as essential for muscle growth, but research indicates that their benefits may be over-exaggerated. They consist of three essential amino acids: leucine, isoleucine, and valine. These amino acids are important because they promote muscle protein synthesis and help with muscle repair. However, recent studies suggest that if you’re already consuming enough complete protein from whole foods or protein powders, supplementing with BCAAs may not provide additional benefits.

Why BCAAs Are Overhyped

While BCAAs help in muscle repair, they are abundant in complete proteins like whey, eggs, chicken, and fish. If you meet your daily protein intake, you likely get enough leucine, isoleucine, and valine from these sources. Research shows that people consuming enough dietary protein do not get extra muscle-building benefits from BCAA supplements.

A 2020 study in Frontiers in Physiology found no significant effect of BCAA supplementation on muscle growth or recovery in individuals already eating adequate protein. This leads to the question: is supplementing with BCAAs necessary?

What Are BCAAs?

BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. They are called “branched chain” due to their structure. Unlike other amino acids, BCAAs are metabolised directly in the muscles rather than in the liver. This makes them available for muscle repair during and after exercise.

• Leucine: Stimulates muscle protein synthesis, key for muscle growth.
• Isoleucine: Increases glucose uptake, aiding energy production during exercise.
• Valine: Supports muscle repair and reduces fatigue.

When Are BCAAs Useful?

There are times when BCAA supplements may be useful, such as for those:

• Training in a fasted state: BCAAs can fuel muscles to prevent breakdown when exercising on an empty stomach.
• Low in protein intake: If you struggle to meet daily protein needs, BCAAs can help muscle recovery.
• Endurance athletes: Long-distance runners or endurance athletes may benefit from BCAAs to delay fatigue and preserve muscle.

These benefits apply to specific cases. For most gym-goers consuming enough protein, BCAAs won’t provide noticeable gains in muscle mass or strength.

How to Use BCAAs

If you still want to use BCAAs, take 5-10 grams during or after your workout. They’re often found in pre-workout or intra-workout supplements. Some people also prefer to sip on BCAA supplements during their workout as a form of hydration and recovery.

• Timing: BCAAs can be taken during your workout (intra-workout) or immediately post-workout to help with muscle recovery.
• Dosage: A standard dose is 5-10 grams per day.

What to Expect from BCAAs

For those who are protein-deficient or fasted during exercise, BCAAs may help reduce muscle breakdown and speed up muscle recovery. However, for the majority of people who already consume adequate protein, the impact of BCAAs is minimal.

The key takeaway is that BCAAs will not enhance your muscle growth if you’re already meeting your protein requirements through your diet or protein supplements.

Scientific Research on BCAAs

A 2017 study in the Journal of the International Society of Sports Nutrition found that BCAAs alone did not stimulate muscle protein synthesis as effectively as a complete protein source. The study concluded that while leucine is important for muscle repair, consuming complete proteins with all nine essential amino acids results in better muscle-building than just BCAAs.

In short, if you’re getting enough complete protein from sources like whey protein or whole foods, adding extra BCAAs likely won’t provide additional muscle-building benefits.

Side Effects of BCAAs

Generally, BCAAs are safe for most people, and there are few side effects. However, some may experience nausea or fatigue if consumed in excess. Also, excessive consumption without a balanced diet can lead to an imbalance of amino acids in the body.

Does it make the what supplements muscle growth list?

For the average person, BCAAs are a no. If you’re eating a diet rich in protein, especially from complete protein sources like whey protein, eggs, and meat, you’re already getting more than enough BCAAs to support muscle growth and recovery. However, if you’re training fasted, have a low-protein diet, or are an endurance athlete, BCAAs may be beneficial. Generally, what supplements muscle growth? Not BCAA’s.

The Beta-Alanine Tingles

Beta-alanine is a non-essential amino acid that’s gained popularity in the fitness world due to its ability to enhance endurance and delay muscle fatigue. While its performance-enhancing benefits make it a staple in many pre-workout supplements, it’s also known for causing a tingling sensation known as paresthesia, which some users find uncomfortable.

What Is Beta-Alanine?

Beta-alanine is a naturally occurring non-essential amino acid that plays a crucial role in increasing the concentration of carnosine in muscles. Carnosine helps buffer acid in your muscles, delaying the onset of muscle fatigue and allowing you to push through more reps or sustain high-intensity efforts for longer periods.

Unlike most amino acids, beta-alanine is not used for protein synthesis but instead is involved in carnosine production. By boosting carnosine levels, beta-alanine helps to neutralize lactic acid build-up in muscles, which is often responsible for the “burning” sensation you feel during intense exercise.

How Beta-Alanine Works

During high-intensity workouts, your body produces hydrogen ions, which cause your muscles to become more acidic, leading to fatigue. Beta-alanine helps to delay this process by boosting carnosine levels in your muscles, which buffer these hydrogen ions and help maintain an optimal pH balance. The result? You can perform more reps or sustain longer bouts of high-intensity exercise without tiring as quickly.

This makes beta-alanine particularly effective for endurance activities like HIIT, cross-training, or workouts that involve high-rep sets. While it’s less useful for low-rep strength training, it shines in activities that involve prolonged or repeated bouts of effort.

Benefits of Beta-Alanine

There are several benefits associated with beta-alanine supplementation, primarily tied to its ability to boost endurance and reduce fatigue. Here’s a breakdown of its core benefits:

• Increased Muscular Endurance: By buffering lactic acid, beta-alanine allows athletes to sustain high-intensity efforts for longer periods. This is especially useful for activities like cycling, sprinting, or performing high-rep weightlifting sets.
• Improved High-Intensity Performance: Beta-alanine helps maintain muscle pH levels, allowing you to push through demanding workouts without experiencing premature fatigue. This is why it’s often found in pre-workout supplements.
• Delayed Muscle Fatigue: As mentioned, beta-alanine increases carnosine levels, which helps reduce the onset of muscle fatigue. This can translate into better performance during exercises that require sustained power output over longer periods.
• Better Anaerobic Capacity: Beta-alanine enhances your ability to perform in activities that demand quick, explosive movements like sprinting or heavy lifting by improving your anaerobic endurance.

How to Use Beta-Alanine

• Dosage: A standard effective dose is 2-5 grams per day. Most people prefer to split the dosage into 1-2 servings per day, as larger doses can intensify the tingling sensation. It’s often included in pre-workout supplements, but it can also be taken separately.
• Timing: Beta-alanine is most effective when taken 30-60 minutes before your workout. For athletes engaging in endurance events or longer workouts, this will allow for optimal carnosine production by the time you start exercising.
• Loading Phase: Unlike creatine, beta-alanine doesn’t require a strict loading phase, but consistent supplementation over time will lead to better results as carnosine levels build up in your muscles. It usually takes about 4 weeks of regular beta-alanine use to notice significant improvements in endurance.

What to Expect from Beta-Alanine

If you’re regularly taking beta-alanine, expect to experience:

• Better workout endurance: You’ll be able to sustain high levels of performance for longer periods, especially in high-rep sets or HIIT workouts.
• Delayed fatigue: With increased carnosine levels, your muscles will be better equipped to handle lactic acid, helping you maintain power and strength throughout your workout.
• Tingling sensation (Paresthesia): One of the most common effects of beta-alanine is the tingling sensation that occurs shortly after ingestion. This is harmless, but some find it uncomfortable. The tingling generally subsides within 60-90 minutes and diminishes with continued use of beta-alanine.

Scientific Research on Beta-Alanine

Research supports the use of beta-alanine as a performance enhancer, particularly for high-intensity exercises. A 2012 study published in Medicine & Science in Sports & Exercise found that beta-alanine supplementation improved performance in activities lasting 1 to 4 minutes by delaying fatigue. Athletes using beta-alanine were able to complete more reps in resistance training and improve performance in sprinting and cycling.

In another study published in Amino Acids, researchers found that beta-alanine increased carnosine concentrations in muscles by up to 80%, which helped delay muscle fatigue and allowed subjects to maintain high-intensity efforts for longer periods.

These findings highlight beta-alanine’s potential as an effective supplement for endurance athletes, HIIT practitioners, and those engaged in high-volume training.

Side Effects of Beta-Alanine

The most notable side effect of beta-alanine is the tingling sensation (paresthesia) that occurs shortly after consumption. This sensation is harmless but can be uncomfortable for some. It’s more pronounced at higher doses, so splitting the dose throughout the day or starting with a lower dose can help mitigate this side effect.

Other than paresthesia, beta-alanine has no major side effects and is considered safe for most individuals. Long-term use is well-tolerated, and regular supplementation will lead to higher carnosine levels and greater endurance over time.

Does it make the what supplements muscle growth list?

Much like answering does creatine work, Beta-alanine does work. Not in the same way if your goal is building muscle. If your workouts involve high-rep sets, endurance training, or high-intensity interval training (HIIT), beta-alanine is a solid yes. Its ability to delay fatigue and improve performance in these areas makes it a great addition to any endurance athlete’s or high-volume trainer’s supplement stack. However, if your focus is on low-rep, high-weight strength training, you may not notice much benefit from beta-alanine.

L-Glutamine: The Recovery Underdog

L-glutamine is often promoted as a key supplement for muscle recovery and immune support, but its benefits are often overstated, especially for those with a well-balanced diet. While L-glutamine can be useful in specific situations, like extreme physical stress or intense training, most people consuming enough protein will not see significant muscle-building benefits from this supplement.

What Is L-Glutamine?

L-glutamine is a conditionally essential amino acid, meaning that while your body usually produces enough, certain situations—such as extreme stress, illness, or intense exercise—can deplete glutamine levels, making supplementation useful. It plays a vital role in several key functions, including:

• Immune system support: Glutamine is a primary fuel source for immune cells, supporting overall immune function.
• Gut health: Glutamine helps maintain the intestinal lining’s integrity, essential for nutrient absorption and preventing toxins from leaking into the bloodstream.
• Muscle recovery: Glutamine is used to synthesize proteins, making it crucial for muscle repair during periods of intense physical activity or stress.

How Glutamine Works

During intense training or physical stress, the body’s demand for glutamine rises, and it may struggle to produce enough. Supplementing with L-glutamine can help restore glutamine levels, especially for those dealing with muscle soreness or weakened immune function from overtraining or stress.

However, for most people who consume a well-balanced diet rich in complete proteins, glutamine intake from dietary sources such as meat, fish, eggs, and dairy is typically sufficient.

Benefits of L-Glutamine

While L-glutamine isn’t essential for muscle building in most cases, there are still notable benefits, particularly in specific circumstances:

• Improved recovery: Some studies suggest that L-glutamine can reduce muscle soreness and speed up recovery after intense exercise, making it a popular supplement for athletes involved in high-volume or endurance training.
• Immune system support: Glutamine is essential for the proper function of immune cells. For athletes undergoing intense training, supplementing with L-glutamine may help prevent illness or infection.
• Gut health: L-glutamine supports the integrity of the gut lining, which can be particularly beneficial for individuals with gut issues or who are at risk of gastrointestinal problems from heavy physical exertion.

How to Use L-Glutamine

If you choose to supplement with L-glutamine, here’s how to use it:

• Dosage: The recommended dose is typically 5 grams taken once or twice daily. For those engaging in intense training or endurance sports, some prefer to take one dose before their workout and another post-workout to help with recovery and immune function.
• Timing: L-glutamine can be taken at any time of day. Some athletes prefer to take it post-workout to aid in muscle recovery, while others take it in the morning or before bed to support overall immune function and gut health.

What to Expect from L-Glutamine

For most individuals, L-glutamine supplementation may result in slight improvements in muscle recovery and immune health. However, the benefits are more pronounced in those who are either under significant physical stress (such as endurance athletes) or individuals with compromised immune systems.

• For recovery: Expect minor reductions in muscle soreness and quicker recovery times if your training involves high volumes of work, especially for endurance sports like running, cycling, or triathlons.
• For immune support: L-glutamine may help to bolster the immune system, particularly in those engaging in prolonged or intensive training, which can suppress immune function.

However, if you’re already consuming adequate protein from food, the muscle recovery benefits may be minimal.

Scientific Research on L-Glutamine

While L-glutamine is often marketed as a recovery supplement, the scientific evidence supporting its effectiveness for muscle growth and recovery in healthy individuals is limited. For example, a 2020 study published in the Journal of Nutrition concluded that L-glutamine supplementation did not significantly improve muscle protein synthesis or recovery in well-nourished athletes.

However, research does support its role in immune system health and gut function. A 2014 study in Frontiers in Immunology showed that L-glutamine plays a vital role in supporting immune function, especially during periods of intense physical stress. This makes it a useful supplement for endurance athletes, who are more susceptible to immune suppression due to prolonged exercise.

Side Effects of L-Glutamine

L-glutamine is generally well tolerated and safe for most people when taken in appropriate doses. However, in very high doses, some individuals may experience mild digestive discomfort or nausea. It’s also worth noting that L-glutamine is not recommended for individuals with certain medical conditions, such as kidney disease or liver disorders, without consulting a healthcare professional.

Does it make the what supplements muscle growth list?

For the average person with a balanced diet and moderate training routine, L-glutamine is likely unnecessary. However, if you’re an endurance athlete or find yourself under heavy physical stress from intensive training, L-glutamine can support muscle recovery, immune function, and gut health.

For those in need of recovery support, particularly in high-volume training or during periods of overtraining, L-glutamine is a yes. For most others, it’s not essential if you’re already meeting your protein requirements.

Do You Need Pre-Workout?

Pre-workout supplements have become a staple for many gym-goers, promising increased energy, focus, and performance during workouts. These supplements typically contain a blend of ingredients designed to boost athletic performance, but the question remains: do you really need pre-workout? For some, it can be beneficial, but for others, a well-balanced diet might suffice.

What Is Pre-Workout?

Pre-workout supplements are formulas designed to enhance your performance during exercise by improving energy levels, focus, and endurance. Most pre-workouts contain a combination of the following ingredients:

• Caffeine: A central nervous system stimulant that reduces perceived exertion and increases alertness and focus.
• Beta-Alanine: Helps buffer lactic acid in muscles, reducing fatigue and improving endurance during high-intensity activities.
• Creatine: Supports short bursts of high-intensity exercise by increasing ATP production, helping to lift heavier or train longer.
• Citrulline Malate: Increases nitric oxide production, which improves blood flow, leading to a better “muscle pump” during workouts and potentially enhancing endurance.
• BCAAs: Sometimes included to help with muscle recovery and prevent muscle breakdown during exercise.
• Taurine and Tyrosine: These amino acids help improve focus and reduce fatigue.

Each ingredient serves a specific function in the body and can be useful depending on the type of workout you’re doing.

How to Use Pre-Workout

• Timing: Pre-workout is usually taken 20-30 minutes before exercise to allow the ingredients to be absorbed and take effect.
• Dosage: Follow the recommended dose on the label, as some pre-workouts contain high levels of caffeine, which could lead to side effects like jitteriness or insomnia if taken in excess.

For first-time users, it’s recommended to start with half a scoop to assess tolerance, particularly if you’re sensitive to caffeine.

What to Expect from Pre-Workout

Taking a pre-workout can lead to several performance benefits, including:

• Increased energy and focus: Thanks to caffeine and amino acids like tyrosine, you’ll feel more alert and able to focus on your workout. This can help you push through tough sets.
• Improved endurance: Ingredients like beta-alanine help reduce lactic acid build-up, allowing you to perform more reps or maintain intensity during high-intensity exercises.
• Better muscle pumps: Citrulline malate increases nitric oxide production, which improves blood flow and leads to better “pumps” during strength training sessions.

However, some people might experience a post-workout crash due to the stimulants in pre-workouts, especially if they are sensitive to caffeine. Additionally, regular use of pre-workouts can lead to tolerance, meaning you may need to increase the dosage to feel the same effects over time.

Ingredients in Pre-Workouts and Their Benefits

• Caffeine: One of the most common ingredients, caffeine helps boost mental focus, improve alertness, and reduce fatigue during exercise. Studies show that it can enhance both endurance and strength, making it a versatile ingredient for both cardio and resistance training.
• Beta-Alanine: Known for the tingling sensation (paresthesia) it causes, beta-alanine helps delay muscle fatigue by buffering lactic acid. This is especially useful for high-rep training or endurance activities.
• Creatine Monohydrate: While often taken separately, creatine is sometimes included in pre-workouts. (Does creatine work? If you don’t know the answer by now…. ) to support high-intensity exercises like weightlifting or sprinting by increasing ATP production.
• Citrulline Malate: This amino acid increases nitric oxide levels, which improves blood flow, resulting in a better “pump” and enhanced endurance during intense workouts.
• BCAAs: Some pre-workouts contain BCAAs to prevent muscle breakdown during workouts, though these are more useful if you’re training fasted.

Scientific Research on Pre-Workouts

A 2019 study published in the Journal of the International Society of Sports Nutrition found that pre-workout supplementation containing caffeine, creatine, and beta-alanine significantly improved performance in both strength and endurance training. The study concluded that regular use of pre-workouts could increase power output, improve muscular endurance, and enhance aerobic capacity in athletes.

Potential Side Effects of Pre-Workouts

While pre-workouts can provide a noticeable boost in performance, they come with potential side effects:

• Jitters and Anxiety: High doses of caffeine can cause jitteriness, anxiety, and in some cases, increased heart rate.
• Insomnia: Taking a pre-workout late in the day can interfere with sleep due to the stimulating effects of caffeine.
• Digestive issues: Some people report mild digestive upset, particularly if consuming pre-workouts on an empty stomach.

Does it make the what supplements muscle growth list?

Whether or not you should use a pre-workout depends on your individual needs and goals. If you’re already feeling energetic and able to push through your workouts without extra help, you likely don’t need it. However, if you’re looking for an energy boost, increased endurance, and enhanced focus during particularly tough workouts, pre-workouts can be a useful tool.

For the average gym-goer, it’s a maybe. But for athletes looking for that extra edge, particularly for high-intensity or early morning workouts, it’s a yes.

HMB for Muscle Protection

Beta-Hydroxy Beta-Methylbutyrate (HMB) is a metabolite of the essential amino acid leucine, primarily known for reducing muscle protein breakdown. HMB has gained popularity as a supplement that helps preserve lean muscle mass, especially during periods of caloric restriction or cutting phases. It’s commonly used by bodybuilders, endurance athletes, and older adults to prevent muscle loss while maintaining strength.

What Is HMB?

HMB is a natural compound produced when your body metabolises the amino acid leucine, which is essential for muscle protein synthesis. While leucine promotes muscle growth, HMB works by reducing muscle protein breakdown, helping to preserve muscle mass. This is especially important in situations where muscle loss is likely, such as during a calorie deficit, prolonged inactivity, or intense training.

By slowing muscle breakdown, HMB helps maintain lean body mass and supports overall muscle health. It is particularly beneficial for those in a cutting phase, where maintaining muscle while losing fat is the primary goal.

How HMB Works

HMB works by inhibiting pathways involved in muscle catabolism (the breakdown of muscle tissue). It reduces the activity of enzymes that are responsible for breaking down muscle proteins. This makes HMB especially useful during periods of muscle wasting or intense training when muscle tissue is more vulnerable to breakdown.

Additionally, HMB increases the rate of muscle protein synthesis, helping with muscle repair and recovery. This dual action—both preserving muscle and promoting repair—makes it a popular choice for athletes and older adults seeking to maintain or rebuild lean muscle mass.

Benefits of HMB

HMB offers several potential benefits, particularly in maintaining and protecting muscle mass:

• Reduces muscle protein breakdown: The primary function of HMB is to reduce muscle protein breakdown, making it useful for preserving muscle mass during periods of calorie restriction, recovery from injury, or intense training.
• Supports lean body mass: For athletes, bodybuilders, or those undergoing weight loss, HMB can help retain lean muscle while promoting fat loss. This is particularly valuable during a cutting phase, where preserving muscle while losing fat is a top priority.
• Improves recovery: HMB has been shown to enhance muscle recovery after intense exercise by promoting muscle repair and reducing muscle damage.
• Prevents muscle loss in older adults: HMB is often used by older adults to help prevent sarcopenia, the age-related loss of muscle mass and strength. By reducing muscle breakdown, HMB helps preserve muscle tissue and support healthy aging.

How to Use HMB

If you’re looking to incorporate HMB into your routine, here’s how you should use it:

• Dosage: The standard dosage for HMB is 3 grams per day, usually split into 2-3 doses throughout the day. This ensures consistent levels of HMB in the bloodstream, maximizing its effects on muscle protection.
• Timing: HMB can be taken at any time, but most people prefer to take it before workouts to aid in muscle preservation during exercise and enhance muscle recovery afterward. On rest days, it’s recommended to spread out the dose evenly throughout the day.

What to Expect from HMB

If you’re consistently using HMB, expect to see improvements in the following areas:

• Muscle preservation: HMB helps maintain muscle mass, especially during caloric restriction or weight loss. It effectively prevents muscle catabolism, making it ideal for those in a cutting phase or under physical stress.
• Improved recovery: Expect reduced muscle soreness and faster recovery after intense workouts, as HMB repairs damaged muscle tissue.
• Fat loss with minimal muscle loss: HMB preserves lean muscle while promoting fat loss, making it popular among bodybuilders during cutting cycles.
• Better strength retention: Even during reduced calorie intake or inactivity, HMB helps maintain muscle strength and prevent muscle function loss.

Scientific Research on HMB

There is substantial research supporting the benefits of HMB, particularly for muscle preservation and recovery. A 2014 meta-analysis published in the European Journal of Applied Physiology reviewed 11 studies on HMB and found that it significantly reduced muscle protein breakdown and enhanced lean body mass retention, especially during periods of caloric restriction or physical stress.

Additionally, a study in the Journal of the International Society of Sports Nutrition found that HMB supplementation improved muscle recovery after high-intensity training and reduced muscle damage, helping athletes recover faster and return to training sooner.

Another study conducted on older adults showed that HMB could prevent muscle loss and help maintain muscle function, even in relatively inactive individuals. This makes HMB an effective supplement for preventing muscle atrophy in aging populations.

Side Effects of HMB

HMB is generally well tolerated and safe for most people when taken in recommended doses. There are very few reported side effects associated with HMB use, though some individuals may experience mild gastrointestinal discomfort.

Does it make the what supplements muscle growth list?

For those looking to preserve lean muscle mass during periods of calorie restriction or intense training, HMB is a solid yes. It’s particularly effective during cutting phases or for anyone looking to lose fat without sacrificing muscle. Additionally, it’s a useful supplement for older adults who want to prevent muscle loss as they age.

For most people aiming to maintain muscle while reducing fat or recovering from intense training, HMB can be a valuable addition to your supplement regimen.

ZMA: The Sleep Enhancer

ZMA, a supplement made of zinc, magnesium aspartate, and vitamin B6, is often marketed for better sleep, muscle recovery, and boosting testosterone. While claims of testosterone enhancement are overstated, ZMA offers real benefits, especially for athletes needing better recovery. It improves sleep and prevents deficiencies in these key nutrients.

What Is ZMA?

ZMA contains three key ingredients:

• Zinc: Essential for immune function, protein synthesis, and cell growth. Zinc helps maintain healthy testosterone levels, particularly in zinc-deficient individuals.
• Magnesium Aspartate: Magnesium is vital for over 300 enzymatic reactions. It promotes energy production, muscle relaxation, and restful sleep. It also helps reduce muscle cramps and supports recovery.
• Vitamin B6: Also called pyridoxine, Vitamin B6 aids protein metabolism and energy production. It enhances the absorption of magnesium and zinc, making ZMA more bioavailable.

How ZMA Works

The benefits of ZMA come from preventing deficiencies in zinc and magnesium—two minerals athletes often lose through sweat. Diets high in processed foods can worsen these deficiencies. Low zinc and magnesium levels affect muscle function, sleep, and immune performance.

Supplementing with ZMA ensures you get enough of these minerals. This leads to better muscle recovery, improved sleep quality, and stronger immune function.

Benefits of ZMA

While claims of testosterone boosting are exaggerated, ZMA offers valuable benefits for recovery and sleep:

• Improved sleep quality: Magnesium has calming effects that promote deeper, more restorative sleep. Athletes report better sleep, which is key for recovery and muscle growth.
• Muscle recovery: Adequate levels of zinc and magnesium support muscle function and reduce muscle cramps and soreness. Zinc also helps protein synthesis, aiding muscle repair.
• Immune support: Zinc is critical for immune health. Maintaining healthy levels can prevent immune suppression from intense exercise.
• Preventing deficiencies: ZMA is useful for athletes who lose these minerals through sweat or have poor diets. Deficiencies in zinc or magnesium can cause fatigue, poor recovery, and sleep issues.

How to Use ZMA

To get the most out of ZMA, follow these tips:

• Dosage: A typical ZMA dose includes 30 mg of zinc, 450 mg of magnesium, and 10-11 mg of Vitamin B6. Follow the manufacturer’s instructions for the right balance.
• Timing: Take ZMA at night, 30-60 minutes before bed, for better sleep and muscle recovery. For best absorption, take it on an empty stomach or hours after eating calcium-rich foods, as calcium can interfere with zinc absorption.

What to Expect from ZMA

If you’re supplementing with ZMA, you can expect:

• Better sleep quality: Many users experience deeper, more restorative sleep with regular ZMA use. This is crucial for athletes, as sleep is vital for muscle repair and overall performance.
• Improved muscle recovery: Adequate levels of zinc and magnesium help muscles recover and rebuild more effectively after intense training.
• Reduction in muscle cramps: Magnesium aids in muscle relaxation. Keeping levels balanced can reduce the frequency of cramps and spasms after tough workouts.
• Immune health: Maintaining proper zinc levels is essential for preventing illness and supporting your immune system, especially during periods of frequent training.

Scientific Research on ZMA

While ZMA is often marketed as a testosterone booster, the research does not strongly support this claim, particularly in individuals who already have healthy testosterone levels. However, studies do support ZMA’s role in improving sleep quality and aiding in muscle recovery.

A 2018 study published in the Journal of Exercise Physiology concluded that ZMA could significantly improve sleep quality, especially in athletes. Participants who took ZMA reported deeper, more restful sleep, leading to enhanced recovery and improved overall performance during training.

Another study in Biological Trace Element Research highlighted the positive effects of ZMA on muscle strength and recovery, particularly in zinc-deficient individuals. Athletes who supplemented with ZMA experienced less post-exercise soreness and better recovery times.

Side Effects of ZMA

ZMA is generally safe for most people when taken in recommended doses. However, taking too much zinc can lead to side effects such as nausea, stomach cramps, and headaches. Excessive intake of zinc over long periods can also interfere with the absorption of other minerals, such as copper, leading to imbalances.

Magnesium can cause digestive discomfort, including diarrhea, if taken in large doses, so it’s important to stick to the recommended dosage.

Does it make the what supplements muscle growth list?

If you’re looking for a supplement to improve sleep quality, aid in muscle recovery, or prevent deficiencies in zinc and magnesium, ZMA is a yes. While it may not live up to its claims of boosting testosterone, its benefits in promoting better sleep. ZMA is known for supporting immune health, and enhancing recovery makes it worthwhile for athletes or individuals looking to optimise their recovery and performance.

Unlike a clear cut answer to does creatine work, ZMA will only really make a difference if there’s a deficiency.

Omega-3 Fish Oil: The Essential Fatty Acid

Omega-3 Fish Oil is one of the most widely used supplements, praised for its numerous health benefits. Rich in the essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), Omega-3s are best known for supporting heart health, reducing inflammation, and aiding in joint health. While Omega-3s aren’t typically considered a muscle-building supplement, they can support overall recovery and reduce muscle soreness after intense training sessions.

What Is Omega-3 Fish Oil?

Omega-3s are essential fatty acids, meaning your body can’t produce them—you must get them through food or supplements. They are vital for maintaining cell membrane health, reducing inflammation, and supporting brain and heart health.

The two most important Omega-3 fatty acids in fish oil are:

• EPA (eicosapentaenoic acid): Known for its anti-inflammatory effects, EPA reduces inflammation in the body, especially after intense exercise.
• DHA (docosahexaenoic acid): DHA is a key part of the brain and retina, supporting cognitive function and neurological health.

Omega-3s are found in fatty fish like salmon, mackerel, and sardines, or in fish oil supplements. Vegetarians or vegans can get Omega-3s from plant-based sources like flaxseed, chia seeds, or algae oil, though these provide a different form (ALA) that is not as easily converted into EPA and DHA.

How Omega-3 Fish Oil Works

The main benefit of Omega-3 fish oil lies in its ability to reduce inflammation in the body. After intense workouts, your muscles experience microtrauma, leading to inflammation. This is part of the body’s natural repair process, but chronic inflammation or excessive soreness can impair recovery and limit performance. Omega-3s, particularly EPA, help to counteract inflammation, improving muscle recovery and reducing muscle soreness.

In addition to its anti-inflammatory properties, Omega-3s play a role in maintaining joint health by supporting cartilage and reducing the breakdown of joint tissues. This is especially useful for athletes involved in repetitive or high-impact activities that put stress on the joints.

Benefits of Omega-3 Fish Oil

Omega-3 Fish Oil offers a variety of benefits, particularly for general health, muscle recovery, and inflammation management:

• Reduces inflammation: Omega-3s reduce inflammation throughout the body, helping athletes experience less muscle soreness and quicker recovery after intense exercise.
• Improves joint health: Omega-3s reduce joint inflammation, preventing or alleviating joint pain from heavy lifting or high-impact activities. They are especially helpful for those with joint stiffness or arthritis.
• Supports heart health: Omega-3s offer cardiovascular benefits like lowering blood pressure, reducing triglycerides, and improving heart function, which is essential for athletes and those focused on fitness.
• Enhances brain function: DHA, a key part of Omega-3 fish oil, supports brain and nervous system health, improving cognitive function and mental clarity.
• Muscle recovery and reduced soreness: Although not a muscle-building supplement, Omega-3s aid muscle recovery by reducing post-exercise soreness (DOMS), allowing you to train harder and more frequently.

How to Use Omega-3 Fish Oil

• Dosage: The typical recommended dose for EPA and DHA combined is around 1-3 grams per day, though some athletes take higher doses under the guidance of a healthcare provider. When reading labels, make sure you’re getting an appropriate amount of EPA and DHA rather than just the total amount of fish oil.
• Timing: Omega-3 fish oil can be taken at any time of the day, but some athletes prefer to take it with meals to improve absorption and minimize any potential side effects, such as fishy burps.
• Form: Omega-3 supplements are available in liquid, capsule, or softgel forms. Capsules and softgels are more popular as they’re easier to take and avoid the fishy aftertaste.

What to Expect from Omega-3 Fish Oil

If you consistently take Omega-3 fish oil, you can expect the following benefits:

• Reduced muscle soreness: Omega-3s reduce post-exercise soreness (DOMS), helping you recover faster and train harder.
• Improved joint health: Omega-3 fish oil relieves joint pain and stiffness by reducing inflammation and supporting joint tissues.
• Better heart and brain health: Omega-3s improve cardiovascular health, lower triglycerides, and boost cognitive function, essential for overall health and athletic performance.
• Anti-inflammatory effects: Omega-3s reduce inflammation throughout the body, aiding recovery, joint health, and lowering the risk of chronic diseases like heart disease.

Scientific Research on Omega-3 Fish Oil

Numerous studies have explored the benefits of Omega-3 fish oil, particularly its role in reducing inflammation and supporting overall health:

A 2020 study published in the American Journal of Clinical Nutrition found that Omega-3 fish oil supplementation can significantly reduce muscle soreness and improve muscle function in athletes. The study highlighted the ability of Omega-3s to reduce markers of inflammation, such as C-reactive protein (CRP), and promote faster recovery after intense physical activity.

In another study published in The Journal of Sports Science and Medicine, researchers found that Omega-3 supplementation improved joint health and reduced joint stiffness in athletes who regularly engaged in high-impact sports. This made Omega-3 fish oil particularly useful for those prone to joint pain or overuse injuries.

A 2013 study in the Journal of the International Society of Sports Nutrition also showed that Omega-3 fatty acids could reduce muscle soreness after strength training, helping athletes recover faster and train more effectively.

Side Effects of Omega-3 Fish Oil

Omega-3 fish oil is generally safe for most people, but there are a few potential side effects to be aware of:

• Fishy burps: One of the most common complaints with fish oil supplements is the “fishy burp” side effect, though this can be minimized by freezing capsules or taking them with meals.
• Digestive issues: Some people may experience mild digestive discomfort, including nausea or diarrhea, especially when taking high doses of fish oil.
• Blood-thinning effects: Omega-3s have blood-thinning properties, so individuals on blood thinners or with bleeding disorders should consult a healthcare provider before using them.

Does it make the what supplements muscle growth list?

For overall health, muscle recovery, and joint support, Omega-3 fish oil is a solid yes. While it may not directly contribute to muscle growth in the same way as supplements like creatine, its anti-inflammatory properties can enhance recovery and support long-term joint health, making it a worthwhile addition to any supplement stack, particularly for those involved in intense training or endurance sports.

Does Tribulus Terrestris Work?

Tribulus Terrestris is a plant that has been used for centuries in traditional medicine, particularly in Ayurvedic and Traditional Chinese Medicine. It’s often marketed as a natural testosterone booster and performance enhancer, with claims that it can improve muscle strength, libido, and athletic performance. However, the scientific evidence supporting these claims is limited, and in many cases, Tribulus Terrestris may not live up to the hype.

What Is Tribulus Terrestris?

Tribulus Terrestris is a plant that grows in tropical and subtropical regions. The plant’s extracts are rich in saponins, which are believed to be the active compounds responsible for its purported effects on testosterone levels, libido, and athletic performance. The main saponin in Tribulus Terrestris is called protodioscin, which is thought to influence hormonal regulation.

Despite its long history of use in traditional medicine, modern science has yet to provide strong evidence that Tribulus Terrestris significantly affects testosterone or improves muscle growth in healthy individuals.

How Tribulus Terrestris Works (or Supposedly Works)

Proponents of Tribulus Terrestris claim that the plant boosts testosterone production by stimulating the luteinizing hormone (LH), which is involved in triggering testosterone production in the testes. Higher levels of testosterone are believed to support muscle growth, improve libido, and enhance athletic performance.

However, studies examining the impact of Tribulus Terrestris on testosterone levels and muscle growth have been inconsistent. While some animal studies suggest that Tribulus may increase testosterone levels, these results have not been reliably replicated in human studies, especially in healthy men with normal testosterone levels.

Benefits of Tribulus Terrestris

Although Tribulus Terrestris is often marketed as a supplement for boosting testosterone and muscle mass, the actual benefits are more limited. Here’s a breakdown of the potential benefits:

• May improve libido: There is some evidence suggesting that Tribulus Terrestris can improve sexual function and increase libido, particularly in men and women with low sex drive. A study published in the Journal of Ethnopharmacology found that participants who took Tribulus Terrestris experienced improved sexual desire, especially in individuals with lower libido.
• Possible benefits for fertility: In some cases, Tribulus Terrestris has been shown to improve sperm quality and motility, potentially enhancing male fertility. However, more research is needed to confirm these effects.
• Minimal to no effect on muscle mass or strength: Many take Tribulus Terrestris to boost testosterone and promote muscle growth, but the research does not support this claim. Several studies show that Tribulus has little to no effect on testosterone levels or athletic performance in healthy men. It’s unlikely to significantly change muscle mass or strength.

How to Use Tribulus Terrestris

If you decide to use Tribulus Terrestris, here’s how you should take it:

• Dosage: The standard dosage for Tribulus Terrestris ranges from 500 to 1500 mg per day, depending on the strength of the extract and the concentration of saponins. For best results, choose a supplement that contains at least 40-45% saponins (the active compound thought to provide the benefits).
• Timing: Tribulus can be taken at any time of the day. Some prefer to take it before a workout or in the morning to help maintain consistent testosterone levels. However, since its effects on testosterone are questionable, the timing may not have a significant impact.

What to Expect from Tribulus Terrestris

If you decide to try Tribulus Terrestris, here’s what you can realistically expect:

• Minor improvements in libido: If you have a low sex drive, you may notice a slight improvement in libido and sexual function. This effect is more pronounced in those with low testosterone or sexual dysfunction.
• No significant effect on muscle growth: If you’re hoping for increased muscle mass, strength, or performance, Tribulus Terrestris is unlikely to help. Studies show no significant impact on testosterone, muscle growth, or performance in healthy men.
• Limited impact on testosterone: Although Tribulus Terrestris is advertised as a natural testosterone booster, research shows it does not significantly raise testosterone in men with normal levels.

Scientific Research on Tribulus Terrestris

A 2005 study in the Journal of Strength and Conditioning Research examined the effects of Tribulus Terrestris on resistance-trained men. The study found no significant changes in testosterone levels, body composition, or strength between the group taking Tribulus and the placebo group. This suggests that Tribulus Terrestris may not effectively boost testosterone or promote muscle growth in healthy, trained men.

Another study in Phytomedicine explored the impact of Tribulus Terrestris on male testosterone levels. The results showed that Tribulus did not significantly increase testosterone in young men with normal testosterone levels. These findings further highlight the inconsistency of Tribulus as a testosterone booster.

On the other hand, a 2017 study in the *Journal of Ethnopharmacology* found that **Tribulus Terrestris** could enhance sexual desire in women with low libido. This suggests **Tribulus** may positively affect sexual health, but its impact on **testosterone** and **muscle growth** remains underwhelming.

Side Effects of Tribulus Terrestris

Tribulus Terrestris is generally considered safe for most people when taken in appropriate doses. However, some individuals may experience mild side effects, such as:

• Stomach discomfort: Some users report mild stomach upset, cramps, or diarrhea after taking Tribulus.
• Potential interactions: If you’re on medication, particularly for blood pressure or diabetes, consult your doctor before using Tribulus, as it may interact with certain medications.
• Hormonal imbalances: In rare cases, some individuals have reported increased aggression or irritability, though this is not common.

Does it make the what supplements muscle growth list?

For most people looking to increase testosterone or improve muscle growth, Tribulus Terrestris is a no. The evidence simply doesn’t support the claims that Tribulus can significantly boost testosterone or enhance muscle-building efforts in healthy individuals.

However, if you’re using Tribulus Terrestris for mild libido enhancement or fertility support, it may provide some benefit, particularly for individuals with existing hormonal imbalances or sexual dysfunction. For these purposes, Tribulus may be a yes. What supplements muscle growth? Not this I’m afraid.

What supplements do i use?

Short and sweet. A protein powder, creatine and Omega 3’s (I dislike fish). I try and get all my vitamins and minerals from good old fashioned food.

Key Takeaways

• Does creatine work? Yes, creatine is one of the most studied supplements for increasing muscle mass and strength. It remains the top choice for those seeking muscle growth and better performance.
• When it comes to what supplements muscle growth, protein powders can help if you struggle to hit daily protein intake, but they aren’t essential if you meet your needs through whole foods.
• BCAAs are unnecessary if you consume enough protein from your diet, as their muscle growth benefits are minimal for those with adequate protein intake.
• Beta-alanine helps delay muscle fatigue during high-rep and endurance training, but its tingling side effects can be uncomfortable for some.
• L-glutamine supports recovery and immune function, but its benefits are limited to those under intense physical stress or training.
• HMB helps prevent muscle breakdown during cutting phases or intense training, making it valuable for those trying to maintain lean muscle during caloric restriction.
• ZMA is a good choice for improving sleep and muscle recovery, especially for those with zinc or magnesium deficiencies.
• Omega-3 fish oil does not directly contribute to muscle growth, but its anti-inflammatory effects aid in recovery and joint health, making it useful for high-volume trainers and endurance athletes.
• Tribulus Terrestris is unlikely to boost testosterone or muscle growth in healthy men but may offer mild benefits for libido and fertility.

In summary, creatine remains the best supplement for building muscle, while others like HMB and omega-3 fish oil are helpful for recovery and muscle preservation. Many popular supplements, including Tribulus Terrestris and BCAAs, have little to no effect on muscle growth in those with proper nutrition.

Conclusion

So, does creatine work? Absolutely. It’s one of the most researched and effective supplements for improving muscle growth and strength. This makes it the top choice for anyone serious about boosting performance. When thinking about what supplements muscle growth, it’s important to focus on the basics. Creatine, protein powders (if you’re not meeting your protein needs), and possibly omega-3 fish oil for recovery and joint health are key.

Fancy reading the ultimate article on muscle building and avoiding my mistakes? Click here.

Many other supplements, like BCAAs and Tribulus Terrestris, are often overhyped. They offer little to no benefit for muscle growth, especially if you already have a balanced diet. The key takeaway is to stick with proven supplements like creatine. Prioritise your overall nutrition and stay consistent with your training for the best results. Remember, no supplement can replace the importance of a solid diet and a regular workout routine.

Does creatine work? You bet.

Matt