- A board-certified sports nutritionist said BCAAs, HMB, and beta-alanine supplements are not required for muscle building.
- BCAA supplements contain the same amino acids as protein-rich foods and can be more expensive.
- Studies have not shown that HMB and beta-alanine help build healthy, nutritious adult muscle.
Weightlifting is only part of the puzzle when it comes to building muscle mass.
What you consume plays a major role in building lean muscle, and many gym patrons will turn to supplements. This market has grown in sales over the last few years.
According to a study, New York-based board-certified sports nutritionist Jason Mahosky said protein supplements and creatine help support muscle gain, but other products sold for muscle building. He said the supplement could be useless.
Supplements that help build muscle mass, such as BCAAs, HMB, and beta-alanine, aren’t as effective as consuming enough calories and getting enough protein in your diet, Machowsky said. However, research shows that protein supplements and creatine can help with benefits.
A protein-rich diet is by itself more effective in building muscle than most supplements
Supplements containing acids that make up proteins like BCAAs (branched chain amino acids) or acids that help break down muscles like HMB (beta hydroxybeta methylbutyrate) are advertised by retailers as muscle building supplements. I am. Some studies have shown that BCAAs may have a greater impact on muscle growth than other acids such as threonine, which prevents fat accumulation in the liver, and methionine, which strengthens the skin and nails. I am.
But Machowsky states that BCAAs are “just another source of protein” because they are contained in protein. Protein sources such as eggs, yogurt and chicken also contain BCAAs.
Machowsky said getting enough calories and protein from food in combination with strength training is the most important part of building muscle mass.
Machowsky said he could understand the desire to get BCAAs if a person doing strength training couldn’t get enough protein from their diet, but the supplements were very low in calories and the body was on both fuel trainings. He said he needs a surplus of calories and has enough left to build muscle.
“What I have to emphasize to people is that if you’re taking 10 grams of branched-chain amino acids, that’s 40 calories,” Machowsky said. “If you don’t get enough calories around you, your body will only burn that protein as fuel.”
He added, “Honestly, it’s probably cheaper to eat food than you need to get it through supplements because of the amount you’re getting.”
Beta-alanine is also sold as a supplement that helps promote muscle gain, but there isn’t enough evidence to support it, Machowsky said.
Studies on beta-alanine have shown that amino acids can improve a person’s anaerobic performance, or high-intensity exercise that occurs in short periods of time, such as repeated sprints. However, according to the International Society of Sports Nutrition, current studies on beta-alanine have not shown that amino acids are useful during strength training.
Finally, Machowsky said that while HMB supplements help frail and older people recover strength, the same has not been shown for young and nutritious people.
Studies show that protein and creatine supplements may help build muscle
Protein is especially important for building muscle, Machowsky said. Protein is a major nutrient composed of amino acids, muscles, skin and other essential compounds that grow and maintain tissues.
Dietitians recommend eating 1.2 to 2 grams of protein per kilogram of body weight to build muscle. Although foods such as meat and Greek yogurt contain large amounts of protein, Machowsky says protein supplements help meet the daily recommended protein requirements.
According to Machowsky, creatine is another science-backed protein-building supplement that helps with strength training.
Creatine is an amino acid stored in muscle tissue that helps the body produce a molecule called adenosine triphosphate, or ATP. ATP provides energy to cells during muscle movement, and having more of the molecules means that your muscles can work harder for longer periods of time.
Supplements have been extensively studied and experts believe they are safe for most people, Scott Forbes, a professor at Brandon University and a sports nutritionist, told insiders earlier.
“The way creatine works is that we can accept additional personnel to allow the body to recover a little better between sets of strength training,” Machowsky said.
