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Muscle Supplements Guide

At times, the marketing campaigns for muscle supplements drown out the voices of the health experts, making it hard to know which products work and which don't. If you understand the essentials of muscle growth, then you will be able to purchase and use supplements intelligently. But according to a health advisory committee at UCLA, the best way to build muscle is to skip the supplements and focus on combining a healthy diet with a heavy resistance-training program.

  1. The Claims

    • Muscle supplements claim to provide amazing results. Protein supplements supposedly spur muscle growth by supplying the body with excess protein, which the body then uses to build more and more muscle. Performance supplements such as creatine claim to provide a boost of energy during your workout. Occasionally, supplement manufacturers point to clinical studies to back their claims.

    How the Body Builds Muscle

    • Our bodies break down the protein we eat into amino acids. Amino acids are the building blocks used to repair cells all over the body, including muscle. After a muscle is ripped by intense exercise, it is rebuilt by the satellite cells that surround the muscle fiber. These fuse together over the site of the damage, resulting in a larger, stronger muscle. Without protein, the muscle rebuilding process cannot take place.

    Protein Supplements

    • When supplements claim that the proteins and amino acids they provide are vital for muscle growth, they are probably telling the truth. What they don't say is that any excess protein they provide is useless. According to a health advisory committee at UCLA, the amount of protein that is obtained from a healthy, balanced diet is all you need to build muscles. In some cases, too much protein can even be dangerous.

    Creatine

    • Performance supplements claim to provide an energy burst during your workout. Creatine, for example, is used by many athletes to intensify their workout, leading to greater muscle gains. The more muscles are exercised, the more they grow (assuming they receive proper nutrients and recovery times). While there is evidence that creatine does offer performance benefits, experts caution against using creatine. A report from Rice University says the lack of long-term safety data is troubling.

    Taking Supplements

    • Muscle supplements do have their place. If taken under a doctor's supervision and in accordance with the dosage recommendations of sports fitness experts, adverse side effects can be minimized. But be aware that abuse of muscle supplements can lead to long-term damage. For example, according to UCLA, too much protein in a diet can lead to dehydration, bone calcium loss and kidney damage. The University of Michigan says creatine use can lead to muscle cramps and an upset stomach. They add that some experts now believe that creatine leads to kidney damage.

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