Supplement Godfather

Building muscle isn’t an easy task for most, which is probably why I’m always being asked for advice on which supplements are best for packing on size. This column will cut through the clutter and break things down into two categories: supplements that have a more direct effect on stimulating muscle growth and those that play more of a supportive role.

MUSCLE GROWTH STIMULATORS:

Betaine
Betaine is one of the hottest muscle-building and performance ingredients on the market right now and is sold as a stand-alone product and in a wide range of multi-ingredient formulas. Multiple studies show that supplementation with betaine can help improve endurance, strength, and muscle growth! How does betaine directly affect muscle growth? In a recent study, subjects supplementing with betaine experienced an increase in growth hormone (GH) and insulin-like growth factor one (IGF-1) and a decrease in cortisol levels. Betaine was also shown to influence muscle-signaling proteins after exercise. Betaine is unique compared to other muscle builders because it can support both the anabolic endocrine profile and the anabolic signaling environment, which results in greater protein synthesis.

Carbohydrate Powders
Carbohydrates are often forgotten when it come to muscle building, but they’re really one of the most important nutrients the body can use to build muscle. One could easily argue that carbs are just as important as (or even more important than) protein when it comes to building muscle. Carb supplementation increases glycogen replenishment and storage in muscles, which reduces protein breakdown, speeds recovery, and creates an anabolic environment within muscle cells. Further to that, carb intake triggers an increase in insulin, an anabolic hormone that stimulates the uptake of amino acids by muscle cells. Both fast- and slow-release carbs can provide muscle-building benefits. The latest type of carb to hit the supplement market is called highly branched cyclic dextrin (HBCD). This type of carb has cyclic structures with ultra-low osmolarity and high molecular weights, which allows for ultra-fast digestion. The cyclic structure allows digestive enzymes easier access, breaking apart the sugar molecule much quicker.

Branched-Chain Amino Acids (BCAAs)
BCAAs play a key role in protein synthesis. Several studies confirm the powerful effects that BCAA supplementation has on muscle growth. The primary and most direct mechanism by which BCAAs stimulates protein synthesis is through the mammalian target of rapamycin (mTOR) pathway. The best times to supplement with BCAAs are before, during, and after exercise. A study published in 2010 shows that BCAA supplementation can even positively influence testosterone and help reduce cortisol levels. Resistance trained males took a daily total of 2 grams of L-glutamine and 3.3 grams of BCAAs for 3 weeks before commencing a fourth week of supplementation with high-intensity total-body resistance training. Blood samples revealed that testosterone levels were significantly higher and cortisol and creatine kinase levels (markers for muscle damage) were significantly lower in the BCAA + glutamine group during and following resistance training.

Creatine
Most people consider creatine the most effective muscle-building supplement available. It’s the most heavily researched sports performance ingredient and has the ability to increase not only muscle growth but also strength, power, and athletic performance. Anyone who’s looking to add size should definitely use creatine. Creatine works to boost growth by way of three primary mechanisms. It increases ATP (energy) production, cell volumization, and satellite cells, which can stimulate new muscle growth.

Supplements For Muscle Growth 

Citrulline Malate
Citrulline is an amino acid that’s converted to L-arginine in the body during the urea cycle and alongside L-ornithine. Supplementing with citrulline is actually a more effective way to raise arginine levels and enhance nitric oxide (NO) production in the body, rather than supplementing with arginine itself. If you’re looking for an extra endurance boost to support your muscle-building goals, give citrulline a try. Citrulline can help increase blood flow and nutrients to working muscles, help maintain nitrogen balance in the muscles, increase energy levels, help reduce fatigue and post-workout muscle soreness, and enhance endurance during exercise!

Glutamine
If you’re looking for something to help support recovery, glutamine is a good option. Glutamine also has cell volumization properties that can help trigger anabolic effects in muscle cells. Intense exercise can cause a decrease in plasma glutamine levels, which can easily be corrected with glutamine supplementation. Athletes that might be prone to overtraining can definitely benefit from the recovery-enhancing properties that glutamine has to offer.

L-Carnitine L-Tartrate (LCLT)
Research studies show that LCLT supplementation can upregulate anabolic hormone receptor sites and reduce exercise-induced muscle tissue damage and speed recovery. In fact, studies conducted at the University of Connecticut showed that subjects ingesting two grams of LCLT for three weeks had significantly reduced biochemical markers of free radical formation, muscle tissue disruption (myoglobin, creatine kinase), and muscle soreness after training. Along with glutamine, LCLT is another great option if you need additional recovery support to help you reach your muscle-building goals.

Testosterone & Growth Hormone (GH) Boosters
Testosterone is the body’s most powerful muscle-building hormone, and elevated testosterone levels can result in more mass. Growth hormone is another powerful muscle-building hormone that has a significant impact on protein synthesis. A good testosterone and GH booster can ensure that the body’s natural production of these powerful hormones is at optimal levels to support muscle growth, especially when you’re training with intensity and on a regular basis.

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