{"id":13077,"date":"2025-01-24T02:52:24","date_gmt":"2025-01-23T19:52:24","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13077"},"modified":"2025-01-24T02:52:24","modified_gmt":"2025-01-23T19:52:24","slug":"what-are-the-best-supplements-for-building-muscle","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13077","title":{"rendered":"What Are the Best Supplements for Building Muscle?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>When it comes to finding the best muscle-building supplements, there\u2019s a big difference between efficacious supplements\u00a0that can move the needle and those that merely deliver marketing hype.<\/p>\n<p>Depending on a number of factors, which include age, genetics, and training state, experts contend that the average amount of muscle you can <em>legally<\/em>\u00a0pack onto your body (read: no steroids) is\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7068252\/\">one to two pounds per month<\/a>. Can you build more than that? Perhaps. But it takes the right combination of consistent workouts,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/diet-for-bodybuilding\" target=\"_blank\" rel=\"noopener\">proper diet<\/a>, and targeted supplementation to push beyond average.<\/p>\n<p>What are the best muscle-building supplements? The list of ingredients that really work is shorter than you might think. But, if your goal is high performance, here\u2019s where supplementation can make a real difference.<\/p>\n<h2 class=\"heading2\">What Is the Best Supplement for Gaining Muscle?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-179132\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/22111706\/muscle-building-supplements-600-protein-powder.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-protein-powder-good-for-you\" target=\"_blank\" rel=\"noopener\">Protein powder<\/a> is the foundation of your muscle-building supplement plan.<\/p>\n<h3 class=\"heading4\">What does protein do?<\/h3>\n<p>Strenuous exertion of muscle can <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-do-muscles-get-sore-after-exercise\" target=\"_blank\" rel=\"noopener\">cause damage<\/a>, and protein is needed to help your body\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultimate-recovery-guide\" target=\"_blank\" rel=\"noopener\">recover and repair<\/a>\u00a0that damage, a process known as muscle protein synthesis. When you repair muscle fibers broken down by <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, that\u2019s when they grow.<\/p>\n<p>That\u2019s why\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-protein-shakes\" target=\"_blank\" rel=\"noopener\">high-quality\u00a0protein powder<\/a> is so beneficial. Taken in sufficient amounts, it provides your body with the nutrients you need to support the growth of muscle.*<\/p>\n<p>All proteins are comprised of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>, and some of them \u2014 like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leucine\" target=\"_blank\" rel=\"noopener\">leucine<\/a>\u00a0(one of the three\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bcaa-vs-protein\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a>) \u2014 are more important to help support muscle growth. <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener\">The International Society of Sports Nutrition<\/a> recommends <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">protein sources<\/a> that are high in leucine and include a balanced array of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/eaa-vs-bcaa\" target=\"_blank\" rel=\"noopener\">essential amino acids<\/a>, so called because they\u2019re not naturally produced by the body and thus must be consumed through food.<\/p>\n<h3 class=\"heading4\">How much protein should you consume?<\/h3>\n<p>In general, you want to eat about\u00a0<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener\">1.4<\/a> to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\" target=\"_blank\" rel=\"noopener\">2.2 g<\/a> of protein per kilogram of your current body weight per day. So, if you weigh 180 pounds (roughly 82 kg), you should eat about 115 to 180 g of protein daily.<\/p>\n<p>This is why protein powders are the foundation of your muscle-building plan: They offer a concentrated amount of protein that\u2019s convenient to consume.<\/p>\n<h3 class=\"heading4\">What\u2019s the best form of protein?<\/h3>\n<p>Your best options, depending on dietary preference, are\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-be-using-whey-protein\" target=\"_blank\" rel=\"noopener\">whey protein<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pea-protein\" target=\"_blank\" rel=\"noopener\">pea protein<\/a>.<\/p>\n<p>Whey is derived from milk and is the fastest-digesting form of protein. It comes primarily in\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whey-protein-isolate-vs-concentrate\" target=\"_blank\" rel=\"noopener\">two formulations<\/a>: concentrate and isolate, with whey protein isolate being the purer of the two and also the form used in <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/recover-post-workout-protein-powder?ICID=BLOG_RECOVER&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Recover<\/a>.<\/p>\n<p>If you follow a vegan or vegetarian diet, or if you are sensitive to dairy, pea protein (like the type used in the plant-based formulation of <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/recover-post-workout-protein-powder?ICID=BLOG_RECOVER&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Recover<\/a>) is your best bet because of its high leucine content. Most other plants \u2014 like rice or hemp \u2014 offer less <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/complete-protein-foods\" target=\"_blank\" rel=\"noopener\">complete protein profiles<\/a>.<\/p>\n<h3 class=\"heading4\">How best to consume protein<\/h3>\n<p>Aim for about\u00a0<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener\">20 to 40 g of protein per meal<\/a>\u00a0from any source. Protein powders are most convenient about two hours before or after your workout.<\/p>\n<p>You can also take a slow-digesting protein \u2014 like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-casein\" target=\"_blank\" rel=\"noopener\">casein<\/a>\u00a0or milk protein isolate \u2014 before bedtime to help promote muscle growth while you sleep.<\/p>\n<h2 class=\"heading2\">What Other Muscle-Building Supplements Actually Work?<\/h2>\n<p>Different supplements take different approaches to the end goal of muscle growth. Here are the top ingredients and their various mechanisms of action.<\/p>\n<h3 class=\"heading4\">1. Creatine<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179134\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/22111721\/muscle-building-supplements-600-beta-alanine.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/p>\n<p>A compound usually found in meat,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-creatine-can-take-your-results-to-the-next-level\" target=\"_blank\" rel=\"noopener\">creatine<\/a> helps boost strength, endurance, and power and supports muscle growth. Maybe most importantly, it\u2019s the most clinically tested performance supplement you can buy.<\/p>\n<p>Creatine is found in many foods, including beef, chicken, milk, and cheese, but in amounts so small you\u2019d have to eat <a href=\"https:\/\/www.researchgate.net\/figure\/Creatine-Content-in-Select-Foods_tbl3_227249571\" target=\"_blank\" rel=\"noopener\">two to three pounds of meat per day<\/a>\u00a0to derive the same benefit of about one teaspoon of the powder form.<\/p>\n<p><strong>How does creatine work?<\/strong><\/p>\n<p>Creatine provides extra energy during brief, intense bursts of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/anaerobic-vs-aerobic-exercise\" target=\"_blank\" rel=\"noopener noreferrer\" data-stringify-link=\"https:\/\/www.beachbodyondemand.com\/blog\/anaerobic-vs-aerobic-exercise\" data-sk=\"tooltip_parent\">anaerobic<\/a>\u00a0activity, lending additional phosphate to the cycle that produces ATP, your body\u2019s primary fuel source. And that additional energy can make a meaningful difference for your strength: In a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14636102\/#:~:text=Of%20the%2022%20studies%20reviewed,12%25).\" target=\"_blank\" rel=\"noopener\">review of 22 studies<\/a>, participants who used creatine showed an eight percent increase in strength compared to those who didn\u2019t.<\/p>\n<p>And the boost that you enjoy during strength training also appears in short-burst activities like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/sprinting-tips\" target=\"_blank\" rel=\"noopener\">sprints<\/a>, yielding improvements in speed and\u00a0<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23800565\" target=\"_blank\" rel=\"noopener\">recovery between efforts<\/a>. It may even help\u00a0<a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1469-7793.2001.0625c.xd?systemMessage=Wiley+Online+Library+will+have+intermittent+access+on+8th+August+2015+from+10%3A00-16%3A00+BST+%2F+05%3A00-11%3A00+EDT+%2F+17%3A00-23%3A00+SGT+for+essential+maintenance.++Apologies+for+the+inconvenience.\" target=\"_blank\" rel=\"noopener\">speed the process by which you regain lost muscle<\/a>.*<\/p>\n<p><strong>How best to consume creatine<\/strong><\/p>\n<p>Your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/whats-the-most-effective-form-of-creatine\" target=\"_blank\" rel=\"noopener\">best option is creatine monohydrate<\/a>; no other form even comes close in terms of clinical research. In general, aim for 5 g per day, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5469049\/\" target=\"_blank\" rel=\"noopener\">up to 10 g<\/a> if you have more muscle mass. It also doesn\u2019t matter <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/when-to-take-creatine\" target=\"_blank\" rel=\"noopener\">when you take the supplement<\/a> as long as you take it consistently every day.<\/p>\n<p>Some favor a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/creatine-loading\" target=\"_blank\" rel=\"noopener\">\u201cloading\u201d period<\/a> during which larger amounts of creatine are initially taken daily for a brief period before switching to an ongoing schedule of regular servings.*<\/p>\n<p>You can mix creatine in hot or cold liquids, but the hotter the temperature, the quicker the creatine will degrade before consumption. Creatine remains stable in liquid for just a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3080578\" target=\"_blank\" rel=\"noopener\">short period of time<\/a>, making its powdered form most reliable.<\/p>\n<h3 class=\"heading4\">2. Beta-alanine<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179133\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/22111714\/muscle-building-supplements-600-creatine.jpg\" alt=\"\" width=\"598\" height=\"399\"\/><\/p>\n<p>If you want to build more muscle, there are three primary ways to do it: <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/time-under-tension\" target=\"_blank\" rel=\"noopener\">muscle tension<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5489423\/\" target=\"_blank\" rel=\"noopener\">metabolic stress<\/a>, and muscle damage. All three are triggered by working out harder and longer. That\u2019s where <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beta-alanine-and-muscular-endurance\" target=\"_blank\" rel=\"noopener\">beta-alanine<\/a> is your friend.<\/p>\n<p><strong>How does beta-alanine work?<\/strong><\/p>\n<p>Beta-alanine\u00a0aids in the production of carnosine, which helps reduce muscle fatigue and improves endurance during intense, burst exercises like weight training.*<\/p>\n<p><strong>How best to consume beta-alanine<\/strong><\/p>\n<p>To see the effects of beta-alanine, you need to consume\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-much-beta-alanine-to-take\" target=\"_blank\" rel=\"noopener\">at least 1.6 g per day<\/a>, with an upper limit of\u00a0<a href=\"https:\/\/ijn.zotarellifilhoscientificworks.com\/index.php\/ijn\/article\/view\/227\" target=\"_blank\" rel=\"noopener\">6 g daily<\/a>. It will take some time to build up in your system so it\u2019s important to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/when-to-take-beta-alanine\" target=\"_blank\" rel=\"noopener\">take beta-alanine consistently<\/a>. Noticeable benefits may require four to eight weeks of regular consumption.<\/p>\n<p>For some people, beta-alanine can trigger a mild\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beta-alanine-itch\" target=\"_blank\" rel=\"noopener\">\u201ctingle\u201d effect<\/a> that some people find unusual. The more beta-alanine you take, the more likely you are to experience this tingle.<\/p>\n<p>To help overcome that effect, you can consume a time-released beta-alanine formula, split your dose, or take it with food and additional water. For instance, when taking <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/energize-pre-workout?ICID=BLOG_ENERGIZE&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Energize<\/a>, if you don\u2019t like the tingling sensation, simply mix it with more water and take it with food.<\/p>\n<h3 class=\"heading4\">3. HMB<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179135\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/22111728\/muscle-building-supplements-600-hmb.jpg\" alt=\"\" width=\"559\" height=\"419\"\/><\/p>\n<p>Hydroxymethylbutyrate (HMB) is a compound that results from the metabolization of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leucine\" target=\"_blank\" rel=\"noopener\">leucine<\/a> in the body. Often taken to help curb muscle lost to aging, HMB supplementation taken for exercise\u00a0<a href=\"https:\/\/ksep-es.org\/journal\/view.php?number=954\">has also been found<\/a>\u00a0to positively impact muscle mass, performance, and recovery.<\/p>\n<p><strong>How does HMB work?<\/strong><\/p>\n<p>The\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5566641\" target=\"_blank\" rel=\"noopener\">effects of HMB<\/a> are twofold: On one hand, it helps promote muscle protein synthesis, the process by which protein becomes muscle following exercise, and on the other, it helps decrease muscle protein breakdown.<\/p>\n<p>The\u00a0<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-6\" target=\"_blank\" rel=\"noopener\">result<\/a>\u00a0is increased muscle growth, strength, and power with enhanced recovery. However, HMB requires a level of activity sufficient to cause muscle damage \u2014 either high intensity and\/or high volume \u2014 in order\u00a0<a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-5-1\" target=\"_blank\" rel=\"noopener\">to be most effective<\/a>.*<\/p>\n<p><strong>How best to consume HMB<\/strong><\/p>\n<p>The International Society of Sports Nutrition\u00a0<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-6\" target=\"_blank\" rel=\"noopener\">says<\/a>\u00a0HMB can be consumed for both chronic (ongoing) and acute (momentary) benefits. For either, you would need to consume more than 600 g of protein per day to synthesize the amount of dietary leucine (60 g) necessary to yield the daily recommended dose of HMB used in human studies, so HMB is typically increased via supplementation.<\/p>\n<p>For chronic benefits, ISSN recommends consuming 3 g of HMB, divided into three servings daily, for two weeks prior to intense training sufficient to cause muscle damage. For acute benefits, the organization suggests taking 3 g of HMB at least 60 minutes prior to intense exercise, longer if accompanied by glucose.<\/p>\n<p>\u00a0<\/p>\n<p><em>*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/muscle-building-supplements\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to finding the best muscle-building supplements, there\u2019s a big difference between efficacious supplements\u00a0that can move the needle and those that merely deliver marketing hype. Depending on a number of factors, which include age, genetics, and training state, experts contend that the average amount of muscle you can legally\u00a0pack onto your body (read: &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13077","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13077"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13077\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}