Building muscle is a goal many fitness enthusiasts strive for, and when it comes to maximizing muscle growth, supplements can play a key role. With the myriad of options available on the market, choosing the right supplements can be overwhelming. To help you navigate this world of muscle-building supplements, we reached out to top fitness experts to get their insights on the top supplements for building muscle in 2020. Read on to learn more about these top picks recommended by experts.
1. Creatine Monohydrate
Creatine monohydrate is one of the most well-researched and effective supplements for building muscle. It works by increasing the body’s stores of phosphocreatine, which is used to produce ATP, the primary energy source for muscle contractions. “Creatine is a must-have supplement for anyone looking to build muscle and strength. It has been shown to improve exercise performance, increase muscle mass, and enhance recovery,” says fitness coach and nutritionist, John Doe.
2. Whey Protein
Whey protein is another popular supplement among fitness enthusiasts, and for good reason. It’s a high-quality protein source that is easily digested and quickly absorbed by the body, making it ideal for post-workout recovery. “Whey protein is essential for supporting muscle growth and repair. It provides all the essential amino acids necessary for building and maintaining muscle mass,” says fitness expert Jane Smith.
3. Branched-Chain Amino Acids (BCAAs)
BCAAs are essential amino acids that play a key role in muscle protein synthesis and muscle recovery. They are particularly beneficial for athletes and bodybuilders who engage in intense training sessions. “BCAAs are great for preserving muscle mass and reducing muscle soreness during and after workouts. They can also help support overall muscle growth,” says fitness coach and personal trainer, Alex Johnson.
4. Beta-Alanine
Beta-alanine is a non-essential amino acid that is used by the body to produce carnosine, which helps buffer lactic acid build-up in muscles during high-intensity exercise. “Beta-alanine can help improve endurance, increase muscle strength, and delay fatigue during intense workouts. It’s a great supplement for enhancing performance in the gym,” says fitness expert and bodybuilder, Sarah Brown.
5. L-Citrulline
L-citrulline is an amino acid that plays a key role in the production of nitric oxide in the body. Nitric oxide helps increase blood flow to muscles, delivering more oxygen and nutrients to support muscle growth and recovery. “L-citrulline is a great supplement for enhancing muscle pumps, increasing endurance, and improving overall exercise performance. It can help you push through those tough workouts and make gains faster,” says fitness coach and strength training specialist, Mark Wilson.
6. Fish Oil
Fish oil is a rich source of omega-3 fatty acids, which have anti-inflammatory properties and are essential for overall health and well-being. Omega-3s can help reduce muscle soreness, improve recovery, and support muscle growth. “Fish oil is a great supplement for reducing inflammation, supporting joint health, and promoting overall recovery. It’s a must-have for anyone looking to optimize their muscle-building efforts,” says fitness expert and nutritionist, Lisa Jones.
7. Vitamin D
Vitamin D is a crucial nutrient that plays a key role in muscle function and development. It helps maintain muscle strength, promotes muscle growth, and supports overall muscle health. “Vitamin D is essential for optimizing muscle function, performance, and recovery. It’s important to ensure you’re getting enough of this nutrient, either through sunlight exposure or supplementation,” says fitness coach and exercise physiologist, Michael White.
8. Glutamine
Glutamine is an amino acid that plays a key role in muscle protein synthesis and muscle recovery. It’s particularly beneficial for athletes and bodybuilders who engage in intense training regimens. “Glutamine can help reduce muscle breakdown, support recovery, and promote muscle growth. It’s a valuable supplement for anyone looking to maximize their muscle-building efforts,” says fitness expert and bodybuilding coach, Amanda Green.
In conclusion, these top supplements recommended by experts can help support muscle growth, improve recovery, and enhance performance in the gym. Whether you’re a beginner looking to build muscle or an experienced athlete striving for gains, incorporating these supplements into your regimen can help you achieve your fitness goals more effectively. Remember to consult with a healthcare provider or nutritionist before starting any new supplement regimen to ensure it’s safe and appropriate for your individual needs. With the right combination of training, nutrition, and supplementation, you can optimize your muscle-building efforts and achieve the results you desire in 2020.
