- A board-certified sports dietitian said that BCAA, HMB, and beta-alanine supplementation are not necessary for muscle building.
- BCAA supplements contain the same amino acids as high-protein foods and can be more expensive.
- Research has not shown that HMB and beta-alanine help build muscle in healthy, well-nourished adults.
Lifting weights is only part of the puzzle when it comes to gaining muscle mass.
What you eat plays a huge role in building lean muscle, leading many gym-goers to turn to supplements, a market that has been increase in sales In recent years.
jason machowskyA New York-based board-certified sports dietitian said that while protein and creatine supplements may help support muscle gains, other supplements marketed for muscle building may not be helpful, according to research.
Supplements marketed to help build muscle mass such as BCAAs, HMB and beta-alanine are not as effective as consuming enough calories and protein in the diet, Machowsky said. But research has shown that protein supplements and creatine can help with gains.
A high-protein diet is more effective for muscle building than most supplements alone
Supplements that contain acids that build proteins like BCAAs (Branched Chain Amino Acids), or help break down muscle like HMBs (beta hydroxy beta methylbutyrate), are promoted as muscle building supplements by retailers. Some research indicates that BCAAs may have a greater influence on muscle growth compared to other acids such as threoninewhich prevents the accumulation of fat in the liver, or methioninethat strengthens the skin and nails.
But Machowsky said BCAAs are found in protein, making them “another source of protein.” Protein sources like eggs, yogurt, and chicken also contain BCAAs.
Machowsky said that getting enough calories and protein from food, combined with strength training, is the most crucial part of gaining muscle mass.
If someone who is doing strength training can’t get enough protein through their diet, Machowsky said I could understand the desire to take BCAAs, but supplements are very low in calories and the body requires a surplus of calories to fuel workouts and have enough to build muscle, he said.
“What I also have to emphasize to people is that if you eat 10 grams of branched-chain amino acids, that’s 40 calories,” Machowsky said. “If you’re not getting adequate calories, your body will just burn that protein for fuel.”
He added that “the truth is that for the amount you get, it’s probably cheaper to eat the food than to have to get it through a supplement.”
Beta-alanine is also marketed as a supplement that can help boost muscle gains, but there isn’t enough evidence to support that, Machowsky said.
Research on beta-alanine has found the amino acid can improve a person’s anaerobic performance, or high-intensity exercises that occur over small periods of time like repeated sprints. But current research on beta-alanine has not indicated that the amino acid helps during strength training, according to The International Society of Sports Nutrition.
Finally, Machowsky said that while HMB supplementation may help frail or elderly people regain strength, the same has not been shown in young, well-nourished people.
Research shows that protein and creatine supplements can help build muscle
Protein is particularly important in building muscle, Machowsky said. Protein It is a macronutrient made up of amino acids, essential compounds that make muscles, skin and other tissues grow and maintain.
Dieticians recommend eating 1.2 to 2 grams of protein per kilogram of body weight to gain muscle. Although foods like meat and Greek yogurt contain high amounts of protein, Machowsky said protein supplements can help meet the recommended daily protein requirement.
Creatine is another science-backed protein-building supplement that can help strength trainers gain muscle mass, according to Machowsky.
creatine It is an amino acid stored in muscle tissue that helps the body produce a molecule called adenosine triphosphate, or ATP. ATP provides cells with energy during muscle movements, and having more of the molecule means your muscles can work harder for longer periods of time.
The supplement has been extensively studied and is considered safe by experts for most people, Brandon University professor and sports nutritionist Scott Forbes says. he previously told Insider.
“The way creatine works is that it allows your body to recover a little better between sets in strength training so you can do extra reps,” Machowsky said.
