Creatine, protein and the most popular choices
Building muscle does not only depend on lifting weights, but also requires the right energy for recovery. Among many supplements, createdine, protein powder, beta-alanine, caffeine, BCAA and HMB are the most common names used by the body.
Dr. Stuart Phillips, sports nutritionist at McMaster University ( Canada), commented: Creatine monohydrate is one of the safest and most effective supplements, helping to increase strength and support muscle recovery when used long-term.
Creatine works by supplementing ATP energy, helping the body focus energy in short and high-intensity exercises. The recommended dose is 3 - 5g per day, should be taken with lots of water to avoid water retention in the muscles.
Protein also plays an essential role in muscle recovery and development. Many people choose whey protein because of its ability to be absorbed quickly. A 2019 study published in the journal Nutrients showed that women who consumed 40g of whey protein per day significantly reduced belly fat compared to the control group. The recommended dose is usually 20 - 30g per serving, after exercise or replacing a snack.
Caffeine, beta-alanine and BCAA, support endurance and reduce fatigue
Among the most accessible substances, caffeine is the top choice. A cup of coffee before exercising not only saves but also helps increase concentration, improve endurance and performance. According to the International Society of Sports Nutrition (ISSN), caffeine has been proven to be the most researched and most effective energy support material.
Beta-alanine is an amino acid that helps reduce lactic acid accumulation, thereby delaying muscle fatigue. Research in the Journal of Strength and Conditioning Research shows that taking 4g of beta-alanine per day for 8 weeks increases lean muscle mass compared to traditional medicine.
In addition, BCAA - a group of branched-chain amino acids including leucine, isoleucine and valine, supports pain relief and improves recovery. However, the effectiveness of BCAA depends largely on the portion sizes. If you have supplemented enough protein, taking more BCAA may not be necessary. Popular dosage: 510g before or after exercise.
HMB, a choice for beginners
HMB (beta-hydroxy-beta-methylbutyrate) is a compound metabolized from leucine, which helps reduce muscle breakdown and shorten recovery time. Research in the Journal of Cachexia, Sarcopenia and Muscle confirmed that people who are not used to exercise when supplementing 3 - 6g of HMB per day combined with endurance training have significantly increased lean muscle mass.
Many products now combine HMB with createdine, both enhancing muscle growth and limiting overtraining. This is a suitable choice for beginners, people returning from injury or increasing the intensity of exercise.
Not all supplements are necessary for everyone. It is important to understand nutritional needs, exercise level, and personal health before using. As Dr. Stuart Phillips emphasizes: Supplements are only effective when accompanied by a balanced diet and scientific exercise. They can't replace nutritious meals."
