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You can just sit on a couch, take certain supplements and you will build huge amounts of muscle. Obviously I'm joking, but that's what most supplement manufacturers want you to believe. Unfortunately, even with all the modern advances in nutrition science, your progress remains primarily tied to your overall diet and workout regimen. However, supplements can give you a huge advantage, and that advantage can actually help you build muscle faster, increase your strength, and overcome stubborn stagnation and plateaus. So today I want to review 8 supplements that can help boost muscle growth even when you're feeling totally stuck.
I first want to start with carnosine which is actually a combination of beta-alanine and histidine. Both beta-alanine and histidine are abundantly found in many tissues of the body, including the brain, intestines, heart, and muscles.
One of carnosine's key roles in muscle physiology is its ability to combat muscle fatigue by reducing the buildup of acidic substances in your muscles. These acidic substances build up as you exercise, and much of that burn and fatigue that sets in when you lift weights for reps is caused by these acidic byproducts. By lowering this acidity, beta-alanine and histidine can improve endurance by helping you perform an extra rep or two before failure, which can make a huge difference in your muscle-building progress, since Muscle building is mainly linked to progressive overload or simply muscle overload. increase repetitions and weight load over time. Additionally, carnosine is actually an antioxidant, helping to protect muscle cells from stress and oxidative damage. It also plays a role in regulating calcium levels in muscle cells, which is very important for muscle contractions.
Carnosine is actually a common addition already found in many pre-workout supplements, and pre-workouts are actually the next supplement that can make a big difference when it comes to muscle building. One way pre-workouts provide this benefit is by increasing your energy and focus. Indeed, most of them contain stimulants such as caffeine for example. Having more focus and energy can help you perform more intense workouts, lift heavier weights, and ultimately gain strength and muscle. Another benefit of pre-workouts is that they usually contain nitric oxide boosters like Citrulline and L-Arginine.
These amino acids promote vasodilation, or in other words the expansion of your blood vessels, which helps increase blood flow to your muscles. This leads to what is commonly referred to as "the pump", which can improve nutrient delivery and waste elimination, potentially promoting muscle growth. (8) One thing to keep in mind is that the more pre-workouts you do, the more you will rely on them and you will likely feel less and less of an energy boost. Like any other stimulant, your body will build up a tolerance, so I recommend not using pre-workout every day, but only using it on days when you are lifting heavy and pushing yourself to grow.
Now let's move on to one of the most researched and proven supplements for building muscle…creatine. We know that creatine improves exercise performance by increasing your body's stores of phosphocreatine, which is a fast-acting energy source used during short bursts of high-intensity activity, such as weightlifting. (9) This allows you to lift heavier weights and perform more repetitions, which over time should lead to greater muscle stimulation and growth. Creatine also increases water retention in muscle cells, leading to increased cell volume and better hydration.
Not only does this make your muscles look full and larger, but this cellular swelling can trigger certain anabolic pathways that lead to muscle growth. (10) At the same time, creatine helps stimulate muscle protein synthesis while reducing levels of myostatin, a protein that interferes with muscle growth. (11) Your body is constantly destroying muscle tissue when you exercise and generally throughout the day when you move around. Since building muscle relies heavily on increasing protein synthesis, reducing muscle protein breakdown can be very helpful. As if that wasn't reason enough to try creatine, it's also associated with faster muscle recovery by reducing inflammation, allowing for more frequent intense workouts. To start you can simply take 5 grams of creatine per day after your workouts…
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