Which Muscle Building Supplements Work the Best

A recent meta-analysis (a type of study which statistically combines the results of many studies to make firmer conclusions) has looked at which nutritional supplements positively affect muscle strength and size during resistance training.

It was found that of over 250 products creatine and HMB (b-hydroxy-b-methylbutyrate) were found to significantly increase net muscle mass gain and strength.

The anabolic effect of creatine may be due to several mechanisms. Creatine increases creatine and phosphocreatine levels in the muscle, which in turn increases ATP availability in the muscle. ATP fuels the body during high intensity exercise. Therefore higher levels of creatine and phosphocreatine in the muscle (from creatine supplementation) may increase fuel availability for high intensity exercise. Other data suggest that creatine may have an anti-catabolic effect on some proteins. The net effect of this would increase muscle mass.

HMB reduces muscle damage and/or reduces protein breakdown which results in gains in muscle size and strength when combined with resistance training. HMB is actually a precursor to cholesterol. It is thought that cholesterol synthesis may be reduced in muscle cells that are stressed because of strenuous exercise. Cholesterol is very important for the integrity of the cell membrane. HMB supplementation may help preserve the integrity of the cell membrane during intense exercise.

The safety data of these 2 supplements is positive. Creatine and HMB data suggest that supplementation does not result in adverse health effects.