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The supplement has been extensively studied and experts deem it safe for most people, Brandon University professor and sports nutritionist Scott Forbes previously told Insider. ATP provides energy to cells during muscle movements, and having more of the molecule means your muscles can work harder for longer periods of time. Though foods like meat and Greek yogurt contain high amounts of protein, Machowsky said protein supplements can help meet the daily recommended protein requirement.Ĭreatine is another science-backed protein building supplement that can help strength trainers put on muscle mass, according to Machowsky.Ĭreatine is an amino acid stored in the muscle tissue that helps the body produce a molecule called adenosine triphosphate, or ATP.
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Protein is a macronutrient made up of amino acids, essential compounds that grow and maintain muscle, skin, and other tissues.ĭietitians recommend eating 1.2 to 2 grams of protein per kilogram of bodyweight to put on muscle. Protein is particularly important in building muscle, Machowsky said. Research shows protein and creatine supplements can help build muscle
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But current research on beta-alanine has not indicated the amino acid helps during strength training, according to The International Society of Sports Nutrition.įinally, Machowsky said while HMB supplements can help frail or aging people rebuild strength, the same has not been shown for young, well-fed individuals. Research around beta-alanine has found the amino acid can improve a person's anaerobic performance, or high intensity exercises that occur during small periods of time such as repeated sprints. He added that "truthfully for the amount you're getting, it's probably cheaper to eat the food than to have to get it through a supplement."īeta-alanine is also marketed as a supplement that can help boost muscle gains, but there isn't sufficient evidence to support that, Machowsky said.
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"If you're not taking in adequate calories all around, your body is just gonna burn that protein for fuel." "The thing I also have to emphasize to people is that if you're taking in 10 grams of branch chain amino acids, that's 40 calories," Machowsky said. If someone who is strength training isn't able to get enough protein through their diet, Machowsky said he could understand the desire to take BCAAs, but the supplements have very few calories, and the body requires a calorie surplus to both fuel workouts and have enough left over to build muscle, he said. Machowsky said getting enough calories and protein from food, combined with strength training, are the most crucial part of putting on muscle mass.
HYPE AND VICE SKIN
Some research indicates BCAAs might have a bigger influence on muscle growth compared to other acids like threonine, which prevents fat build up in the liver, or methionine, which strengthens skin and nails.īut Machowsky said BCAAs are found in protein, making them "just another source of protein." Protein sources like eggs, yogurt, and chicken also contain BCAAs. Supplements that contain acids that make up protein like BCAAs (branch chain amino acids), or help break muscle down like HMBs (beta hydroxy beta methylbutyrate), are touted as muscle-building supplements by retailers. A protein-rich diet is more effective for muscle-building than most supplements on their own But research has shown protein supplements and creatine can help with gains. Supplements marketed to help build muscle mass like BCAAs, HMB, and beta-alanine are not as effective as consuming enough calories and getting enough protein in your diet, Machowsky said.