There are literally thousands of supplements advertised and sold to help people build muscle. It may be difficult to choose which ones work best, but more importantly it can be challenging to identify which ones are safe for consumption. It is important to check with your doctor before taking any muscle growth supplements, but here is a short list consisting of supplements that are considered safe for the general population:
The most popular supplement you will find for weight training is whey protein. This protein is derived from cow’s milk and is loaded with amino acids (building block for proteins) that are necessary for your body.
Whey protein is rapidly digested into your system, and therefore it is often used in pre and post-workout shakes and meals to help speed up the muscular healing process.
If you need a protein to work slowly within your system, Casein protein is an excellent choice. This protein has the unique feature of being digested gradually into your bloodstream. It can supply your body with a stable flow of amino acids for hours. It is an ideal protein to take before going to bed so your body is not protein deprived. It is also one of the best muscle growth supplements to take in a situation where you know you will not be taking any other proteins for an extended period of time.
Omega-3 fats are an important nutrient your body cannot internally create, so fish oil supplements are a great way to fulfill this essential need, especially if you are not in the habit of consuming fish on a weekly basis. The American Heart Association (AHA) states ingesting up to three grams of fish oil supplement daily is a safe practice. Fish oil is a key muscle growth supplement, as omega-3 fats help regulate heart function, which is important for your general health. Omega-3 fats are also known to decrease muscle breakdown and increase muscle growth.
The most common form of amino acid in your body is Glutamine, which makes up over 60% of your skeletal muscle. During weight training, this amino acid is drained from your body, which hinders muscle strength and stamina and increases recovery time. A glutamine supplement can reduce breakdown of your muscle and support protein metabolism.
Although there are many types of muscle growth supplements available on the market, these are four which we consider safe and essential for someone who is strength training.