Best Supplements for Building Muscle

The best supplements to building muscle are said to be a healthy diet and rest. Basics like eating right, exercising and getting enough sleep are the most crucial elements to muscle growth, and unless you're doing these things, no magic pill will make a difference. But if you are doing those things first, certain supplements can, in fact, give your muscles a boost.

Amino Acids

• As much as 10-15 percent of an athlete's energy are said to come from amino acids, which are a source of protein. Protein is the building block of muscles, which makes amino acids a wise choice when it comes to choosing a supplement. Amino acids are available both in pill and liquid form at most grocery and drug stores.

BCAAs

• Branched-Chain Amino Acids, commonly referred to as BCAAs, act as carriers between amino acids and muscles. This is called protein synthesis, something needed by your body for maximum muscle growth. You get enough BCAAs through a normal, healthy diet, but supplements can assist the process following a workout.

Whey Protein

• Meal-replacement and weight-gain powders are another common form of protein supplements used by bodybuilders. Such powders usually contain whey, which contains small amounts of fat, lactose and of course, protein. Since whey protein is often available in liquid form (or mixed with low-fat milk or water), it can be digested into your system quickly.

Creatine

• At first controversial because of alleged side effects, Creatine has become known as a safe mainstream supplement and is widely regarded as one that helps supply energy to muscles and effectively stimulates growth.

Glutamine

• Glutamine-enriched diets have been known to help recovery in patients following surgery, and over-the-counter supplements are said to have a similar replenishing effect on athletes, particularly bodybuilders.

Multivitamins

• Multivitamin and multimineral supplements are pretty much self-explanatory -- as they increase essential nutrients in the body. Multivitamins usually contain 100 of the recommended dietary allowance of vitamins, making them ideal for muscle growth and recovery.

Good Advice

• Bodybuilders, doctors and other experts in the field of muscle growth will likely be able to point you in the right direction when it comes to choosing a supplement. Clerks at the store, however, are likely to try to sell you the most expensive product. Of course, that's not always a bad thing, as the more expensive, well-known supplement is often the one that can be trusted most.