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What supplements should I take to get lean and ripped? Dr Rohini Patil lists 6 supplements to ignite muscle gains
Discover the top six supplements recommended by nutritionists to boost muscle gains, enhance performance, and promote recovery for a leaner physique.
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Building muscle isn’t just about lifting weights. It’s also about giving your body the right fuel to perform and recover. This is where workout supplements come in. Many people use things like coffee, protein shakes, and creatine to get stronger, recover faster, or train harder. With so many options available, you might wonder: do they really work, or are they overhyped? Some supplements have solid science behind them and can truly support your fitness goals when used correctly. Here, we break down six popular ones: creatine, protein powder, beta-alanine, caffeine, BCAAs, and HMB.
How does creatine help build muscle?
Creatine helps your body produce more energy (ATP), allowing your muscles to work better during short, intense exercises like weightlifting or sprinting. “This extra energy helps you train harder and recover faster, leading to better progress over time. Among the different types of creatine, creatine monohydrate is the most popular” Nutritionist Dr Rohini Patil tells Health Shots. It is safe and very effective, even when used for several years, according to a study published in Ophthalmology.
When used correctly, creatine can help increase muscle size, strength, and workout performance. The recommended dose is 3 to 5 grams each day, and you can take it with or without food. “For the best results, many people take it around their workouts, either before or after” says the doctor. Drink plenty of water while using this supplement, as it may cause water retention in your muscles.
Is protein powder really necessary to build muscle?
Protein powder is a popular supplement for people who want to stay fit. It helps you meet your daily protein needs more easily. Protein is important for repairing muscles after exercise and for building new muscle, which is why many athletes and gym-goers use it. “Several types of protein powders are available, including whey and casein (both made from milk), soy, pea, rice, hemp, and egg protein” says Dr Patil. Each type has its own benefits, but whey protein is the most popular because it absorbs quickly and contains a complete set of amino acids.
Beyond building muscle, research shows other benefits of protein. A 2019 study published in Nutrients found that women who added 40 grams of whey protein to their daily diet had less abdominal fat compared to those taking different protein supplements. “For the best results, aim for 20–30 grams per serving, one to two times each day” suggests the expert. You can take it after workouts, between meals, or as a quick meal replacement.
Can beta-alanine help you train harder?
Beta-alanine is an amino acid that your body makes in the liver. You can also find it in foods like meat and poultry. Many athletes use beta-alanine as a supplement because it helps reduce lactic acid buildup during exercise. “Lactic acid causes muscle burn and fatigue, which can slow recovery” says the nutritionist. By delaying fatigue, beta-alanine lets you train harder for longer. This makes it especially helpful for high-intensity workouts like sprinting, weightlifting, or interval training.
A study in the Journal of Strength and Conditioning Research found that athletes who took 4 grams of beta-alanine daily for 8 weeks gained more lean muscle mass than those who received a placebo. The recommended dose is 4 to 6 grams per day. It is best to take this in smaller amounts with meals to help reduce tingling sensations.
Is caffeine the easiest workout supplement to find?
Caffeine is one of the easiest workout supplements to find, and coffee is the simplest way to get it. It’s affordable, readily available, and full of antioxidants. “Coffee can give you an energy boost before exercise” says the doctor. The International Society of Sports Nutrition says that caffeine is one of the best and most researched aids for improving strength and endurance during workouts.
Caffeine boosts muscle strength and power. It also improves aerobic capacity and enhances running and jumping performance. “Additionally, caffeine helps you focus during workouts” shares the expert. By encouraging the body to burn fat for fuel, it spares glycogen stores, which helps endurance activities. Taking a moderate dose before exercise can unlock these benefits.
Are BCAAs helpful for building muscle?
Branched-chain amino acids (BCAAs) include leucine, isoleucine, and valine. These supplements are popular for muscle support. “BCAAs are found in protein-rich foods such as eggs, poultry, dairy, fish, and meat. They help with muscle recovery and reduce soreness after workouts” says Dr Patil. A study in the journal Nutrients shows that BCAAs are important for muscle growth, making up about 35 per cent of the amino acids in your muscles.
The impact of BCAAs really depends on your diet. If you already get enough protein, taking extra BCAA supplements may not help much. “However, if you're eating less protein because of diet restrictions or cutting calories, BCAAs can be beneficial” says the expert. A typical dose is 5–10 grams taken before or after workouts.
What is HMB, and can it really help grow muscles?
HMB (beta-hydroxy-beta-methylbutyrate) is a substance that comes from leucine, an important amino acid found in protein. HMB helps reduce muscle breakdown and supports faster recovery. “This makes it especially helpful for beginners, people returning to exercise after a break, or anyone increasing their workout intensity” shares the expert. Some supplements mix HMB with creatine, which may help build more muscle and lower the chance of overtraining.
A 2017 review in the Journal of Cachexia, Sarcopenia and Muscle found that untrained adults who took 3 to 6 grams of HMB each day gained more lean muscle mass from resistance training than those who did not. The usual recommended dose is 3 grams a day, and it’s often taken with creatine for the best results.
(Disclaimer: At Hindustan Times, we help you stay up to date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including, but not limited to, the Consumer Protection Act, 2019, arising from the products. The products listed in this article are not in any particular order of priority, and the expert mentioned has not directly recommended any brands.
This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
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