Supplements marketed to improve muscle size and strength are purported to do so through by enhancing resistance exercise performance (i.e., by enhancing force production or muscular endurance), by stimulating muscle protein synthesis, by increasing the availability of fuel sources (e.g., carbohydrate), and/or by supporting recovery.[1]
Some of the most effective options are creatine,[2] caffeine,[3] and protein.[4] Other popular options include citrulline, nitrate, beta-alanine, ashwagandha, betaine, alpha-GPC, and taurine.
References
- ^Gonzalez et alEmerging Nutritional Supplements for Strength and Hypertrophy: An Update of the Current LiteratureStrength and Conditioning Journal.(2020=10)
- ^Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RBCreatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.Nutrients.(2021-Jun-02)
- ^Nanci S Guest, Trisha A VanDusseldorp, Michael T Nelson, Jozo Grgic, Brad J Schoenfeld, Nathaniel D M Jenkins, Shawn M Arent, Jose Antonio, Jeffrey R Stout, Eric T Trexler, Abbie E Smith-Ryan, Erica R Goldstein, Douglas S Kalman, Bill I CampbellInternational society of sports nutrition position stand: caffeine and exercise performanceJ Int Soc Sports Nutr.(2021 Jan 2)
- ^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)