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Supplements for Building Lean Muscles

Health experts at UCLA report that the best way to build lean muscle is to stick to a balanced diet and an exercise regime that incorporates heavy-resistance training. Many muscle-building supplements claim to accelerate muscle growth, but the UCLA experts say to avoid them. Instead, eat a balanced diet that includes healthy protein sources and all the nutrients your body needs. The U.S. Food Guide Pyramid is a good example of a healthy, balanced diet.

  1. Muscle Growth

    • According to the University of New Mexico, muscle growth occurs when muscles repair themselves after strenuous exercise. Satellite cells that surround the torn muscle fiber swarm to the site of the damage. They fuse together to form a stronger and larger muscle. The process requires protein and certain amino acids, which are the building blocks of cell repair.

    Types of Supplements

    • Athletes and muscle builders take many different types of supplements to enhance muscle growth. Two common types are protein supplements and performance-enhancing supplements. Protein supplements claim to stimulate muscle growth by overloading the body with protein and the amino acids necessary for muscle growth. Performance-enhancing supplements, such as creatine, allow muscle builders to intensify workouts, leading to greater muscle gains.

    Recommended Protein Intake

    • The health advisory committee at UCLA recommends that people avoid expensive protein supplements. All the protein that prospective muscle builders need is available in a healthy, balanced diet. The UCLA panel warns that muscle builders need only 0.8 gram of protein per day for every pound of body weight. Taking more than this can lead to kidney damage, dehydration and bone calcium loss.

    Healthy Protein Sources

    • Since most plant proteins lack certain essential amino acids, a protein supplement might be used to make up the difference. But according to the UCLA study, the best approach is to follow a balanced, health diet. Learn which plant proteins have which essential amino acids, and balance your diet accordingly. UCLA also suggests adding nonfat, powdered milk or whey protein to soups and beverages for extra protein. Other healthy protein sources include egg whites, soy-based products, nonfat dairy, beans, nuts, seeds and lean meats.

    Creatine

    • Even though creatine has been banned by some sports organizations (such as the NCAA), many athletes and muscle builders still use it. Experts at Rice University warn that there are no long-term safety data available for creatine and suggest that people avoid using it. If you are going to take creatine despite the lack of data, make sure to follow the recommended dosages. Also, drink plenty of water. Dehydration is a common side effect of creatine use.

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