Building muscle is a goal for many fitness enthusiasts across the US and supplements are often part of the process to help them get stronger faster. Kirstyn Hill, an expert with years of experience in women’s health, knows that the right nutritional support can bridge the gap between training and results.
Proper supplement use isn’t just a trend, it’s a smart way to support your body at a cellular level. While there are plenty of choices on the market, one supplement stands out as the top pick for muscle growth. Let’s explore this leading supplement along with some other options you might take into account.
The best route to hypertrophy
Overall, experts agree that at the top of the list is creatine. This is a natural compound your body makes, and it plays a key role in supplying energy to your muscles during exercise. By boosting the energy available for your muscles, creatine helps you push through tougher workouts and lift heavier weights.
Creatine can increase strength and power, help reduce protein breakdown, and even boost levels of hormones linked to muscle building. Studies back up its benefits for both men and women, making it the most researched and widely recommended supplement for muscle gain.
While some may experience side effects like water retention, nausea, or muscle cramps, staying well-hydrated often helps keep these in check. With its solid track record, creatine remains a top choice for anyone looking to boost their performance and muscle mass.
Other supplements to consider
If you’re curious about additional ways to support hypertrophy, here are a few more supplements worth a look. While none have the depth of research that creatine does, many users find them helpful as part of a balanced training routine:
- Carnitine: Helps boost energy metabolism and supports recovery after workouts.
- Whey protein: A fast-digesting protein source that delivers essential amino acids to repair and build muscle.
- Branched-chain amino acids (BCAAs): Fuel your muscles during exercise and help reduce soreness post-workout.
- Glutamine: Aids in muscle repair and recovery, keeping you ready for your next session.
- Beta-alanine: Reduces muscle fatigue by helping your muscles buffer acid, letting you train harder for longer.
These come in various forms such as capsules, powders, and shakes. Keep in mind that the US Food and Drug Administration doesn’t pre-approve these products. Look for supplements tested by trusted organizations like the United States Pharmacopeia (USP) or NSF International to ensure quality and safety.
When it comes to building muscle, the right supplements can give you a serious edge. Creatine stands out as the best supplement for muscle growth, backed by plenty of research and expert support. But if you’re interested in other options, supplements like carnitine, whey protein, BCAAs, glutamine, and beta-alanine might also help boost your results.
Before adding any supplement to your routine, it’s a good idea to chat with your doctor or a trusted fitness professional. They can help you decide what works best based on your health history and training goals.