The Best Natural Supplements for Muscle Growth
Muscle growth is a natural part of life, but there are numerous compounds that are known to be beneficial to help it along. While we can naturally include these compounds in our diet by consuming certain foods, we can also get a quick boost by taking supplements.
Supplements aren’t a quick-fix solution to building muscle, but when combined with a healthy diet and disciplined exercise regimen, they can be used for optimal results.
In this blog post, we’ll look at the best natural supplements to support your muscle growth based on recent research and expert opinions!
The Role of Supplements in Muscle Growth
Supplements on their own have limited efficacy, but pair it with a healthy, balanced diet and solid workout routine and you might see the results you want sooner than expected. The supplements will address any deficiencies you have in your diet and give your nutrient levels a boost.
Like any food, natural supplements will always be better than synthetic ones. Natural supplements contain a spectrum of nutrients that work synergistically, naturally providing vitamins, minerals, antioxidants, fiber, and phytonutrients.
Top Natural Supplements for Muscle Growth
Protein Supplements
Protein is a macronutrient that’s the cornerstone of muscle repair and growth. If you’re looking at upping your protein intake, whey protein isolates, renowned for their purity and rapid absorption, are often used by bodybuilders, fitness enthusiasts and other athletes to promote quicker recovery and increase muscle mass. [1]
The best supplements are derived from hormone-free, grass-fed sources which will give you a cleaner source of protein free from harmful additives. In addition, more responsible farming practices contribute to a more ethical and environment friendly approach to nutrition.
Select protein supplements that are ethically sourced with natural ingredients to reflect a more holistic approach to your muscle growth.
Creatine Supplements
Creatine is another compound prized for its ability to fuel energy production and increase muscle growth. By aiding the synthesis of ATP (adenosine triphosphate), creatine can enhance strength and power, especially during high-intensity activities. [2]
In addition, HMB (β-Hydroxy β-Methylbutyrate), is a metabolite of leucine, an amino acid that plays a huge role in protein synthesis and muscle metabolism.
The combination of HMB and creatine is often explored for its synergistic effects. While creatine enhances energy production, HMB focuses on muscle preservation, creating a powerful combination for those seeking to increase muscle strength and density.
You may notice that some muscle building supplements contain black pepper extract. This is because black pepper is known to enhance bioavailability, allowing your body to absorb HMB and creatine more effectively.
BCAAs (Branched-Chain Amino Acids)
BCAAs are crucial to muscle recovery and growth as they facilitate the repair and rebuilding of muscle tissues after physical activity. BCAAs also act as an energy source during activity, increasing strength and endurance.
Essential acids like leucine, valine, and isoleucine cannot be created by your body alone, but you can find them in certain supplements that might also contain HMB and creatine. In addition to the physical benefits, some supplements might also support cognitive function and increase blood flow to the muscles and brain. [3]
Betaine Supplements
Betaine, a naturally occurring compound found in foods like beets, is also a formidable ally if you are trying to build muscle. Betaine supports protein synthesis and can aid in muscle development and and reduce muscle damage, making it a valuable component in health regimens. [4]
Betaine also shows promise in improving hydration, a critical factor in athletic performance. The compound also reduces homocysteine levels, helping improve cardiovascular health.
Testosterone Boosters
Elevated testosterone levels have been linked to enhanced protein synthesis and optimal muscle repair, especially post-exercise. Some natural ingredients known to boost testosterone levels include fenugreek, ashwagandha, and tribulus terrestris, a plant traditionally used to enhance libido. [5]
It is crucial to select supplements that are backed by scientific evidence and only purchased from reputable, certified manufacturers. Inferior products made under lax standards can contain harmful toxins and additives which could do you more harm than good.
Integration with Workout Regimens
Popping a supplement to improve your muscle tone and not doing much else is like expecting a single puzzle piece to complete the puzzle. Taking care of your body requires a more holistic approach, and promoting muscle growth goes hand in hand with getting enough sleep, keeping a healthy diet, and doing regular workout routines with your fitness goals in mind.
Be sure to stay disciplined with your routines and stick to them religiously. You don’t have to constantly pump iron but staying consistent and incorporating exercise in your daily life will help with muscle growth.
Consider your fitness levels and make some realistic goals so you can monitor and achieve progress. You can use apps like LesMills, Fit Fusion, or Daily Burn to tailor a customized workout plan based on your goals.
Otherwise, YouTube is an invaluable tool of acquiring free fitness routines you can safely do at home without any equipment.
Conclusion
The natural supplements listed in this post may have numerous benefits that support muscle growth, but they still have to be used together with regular physical activity and a healthy diet for optimal results. Take care of your wellness by using a holistic combination of factors like high-quality supplements, diet, exercise, hydration, and getting enough sleep.
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Natural Supplements for Muscle Growth: FAQs
What are the best natural supplements for muscle growth?
The best natural supplements for muscle growth include whey protein, creatine, BCAAs, testosterone boosters, and betaine.
How does protein powder aid in muscle growth?
Protein powder aids muscle growth by supplying essential amino acids that are crucial for muscle protein synthesis, which directly affect muscle mass. Getting enough protein is crucial during pre-workout and post-workout in helping muscle repair and recovery.
Can supplements replace a balanced diet for muscle growth?
Supplements should complement a healthy, balanced diet, not replace it. Supplements fill nutritional gaps and deficiencies if you aren’t getting enough of a particular compound from food, but nothing can replace a healthy diet filled with lean protein, whole foods, vegetables, and fruits.
Are there any side effects of taking muscle growth supplements?
Natural workout supplements are generally considered safe, but you should check with your healthcare professional before starting anything new, especially if you have pre-existing conditions and are on medication.
How long does it take to see results from muscle growth supplements?
Results from muscle growth supplements depend on many factors such as age, metabolism, individual fitness levels, level of training, and diet. However, muscle gain is typically noticed within a few weeks to several months.
Can women use the same muscle growth supplements as men?
Yes, muscle growth dietary supplements are suitable for women as well. However, some specific supplements that can influence hormone levels like testosterone boosters should be used cautiously and with the advice of a healthcare professional.
References:
[1] Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review
Stefan M Pasiakos 1, Harris R Lieberman, Tom M McLellan
https://pubmed.ncbi.nlm.nih.gov/24435468/
[2] Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021
Wu et al.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
[3] Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
Wolfe
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
[4] Effects of betaine on body composition, performance, and homocysteine thiolactone
Cholewa et al.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844502/
[5] Insights into Supplements with Tribulus Terrestris used by Athletes
Pokrywka et al.