The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy.

Jackie is also a member of the international society of sports nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University.

You can find her on LinkedIn here. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Women's Fitness Best Muscle-Building Supplements for Women. Creatine Creatine is a combination of amino acids that naturally exist in your muscle and can naturally be consumed through red meat.

Fish Oil While omega-3 fatty acids are widely known for being anti-inflammatory, recent attention has been given to their ability to assist at the molecular level in muscle protein synthesis.

Vitamin D Vitamin D is not just needed for your bones! Arginine Arginine is a conditionally essential amino acid that plays major roles in muscle protein synthesis, creatine, and nitric oxide synthesis, and stimulation of growth hormone secretion.

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HMB is made from the amino acid leucine. It's involved in making protein and building skeletal muscle. Supplementing with HMB reduced muscle damage after exercise and improved recovery. Doses of 1.

This is most beneficial for people who aren't trained athletes or are older. HMB is commonly taken in three divided doses, with meals or before exercise. Trained athletes will take longer to see the effects of HMB up to 12 weeks , while people who haven't previously trained may see results in as little as three weeks.

You can generally expect to gain 1 to 2 pounds of muscle by taking HMB for three to six weeks. HMB in doses of up to 3 grams per day for one year is likely safe, though there's no safety data for those who take it for over a year.

Creatine is currently the most popular supplement for exercise performance. You can boost your creatine levels by eating red meat or taking supplements. A review of 16 clinical trials concluded that creatine can help build muscle in young, healthy people.

It increases muscle strength, muscle mass, and exercise performance in young people regardless of prior athletic training.

People have gained 2—4 pounds of muscle by taking creatine for up to 12 weeks. Results were not as clear-cut in older people or those with muscle-related diseases. More data is necessary before creatine can be recommended for these populations. Clinical trials have typically administered a high-loading dose of 20 grams daily for five days, followed by a maintenance dose of 2—5 grams daily.

At regular doses, creatine seems safe for most people. This is in doses of up to 30 grams daily for five years. But side effects to watch for include the following:. An extensive review of 66 studies in people with risk factors for sarcopenia concluded that omega-3 fatty acids like eicosapentaenoic acid EPA and docosahexaenoic acid DHA increased muscle mass and strength.

These fatty acids could help prevent sarcopenia in people with risk factors like chronic disease or fatigue—but more research is necessary. Most clinical trials were small, so more extensive trials are necessary to verify these effects. Another analysis of clinical trials investigated the effects of these polyunsaturated fatty acids PUFAs in healthy adults.

It concluded that PUFAs can improve grip strength but don't significantly affect muscle mass. Similarly, another systematic review of PUFAs showed that they did not improve strength or muscle growth. Adequate intake of omega-3 fatty acids is between 1.

This can be obtained through diet alone, mainly in fish or supplements. Doses used in clinical trials ranged from —4, milligrams per day of EPA plus DHA. Taking up to 5 grams a day of EPA plus DHA is likely safe. Mild side effects may include the following:.

High doses have been associated with increased bleeding risk and atrial fibrillation. Collagen is the most abundant protein in the body. It is vital for skin health and protecting against sports injuries.

It's also rich in amino acids like L-arginine and glycine , which make creatine. A systematic review of 15 clinical trials showed that collagen supplements plus exercise can improve some aspects of strength, muscle recovery, and body composition.

The most impressive muscle gains were in older males with sarcopenia. Effects on premenopausal females and healthy young people were not as pronounced. Collagen is available as capsules or powder. Common doses used in clinical trials are between 5 and 15 grams per day, taken within an hour of exercise.

Some research suggests that taking it with vitamin C can enhance its effect. Coenzyme Q10 CoQ10 is an antioxidant that is involved in energy production. It can reduce inflammation and may prevent damage to the body.

CoQ10 has been studied in trials for sports performance at doses of — milligrams daily. Low levels of CoQ10 are associated with the frailty and muscle wasting of the aging process.

Some research shows that along with exercise, CoQ10 can combat sarcopenia. In theory, CoQ10 could help with muscle recovery after exercise—but so far, results have been all over the map. For now, there's not enough evidence to recommend it for this. Side effects of this supplement may include the following:.

Leucine is a branched-chain amino acid that helps the muscles make protein. Daily doses of leucine between 1. A small clinical trial in 25 healthy young males concluded that high-dose leucine 10 grams daily for 12 weeks did not increase muscle mass or strength.

On the other hand, another small trial of 21 people with cerebral palsy showed that taking leucine for 10 weeks increased strength and muscle mass. A systematic review of nine trials of leucine supplementation in older people had conflicting results.

Those who took leucine had a higher rate of protein synthesis in the muscles but did not show improvements in body composition e. Possible side effects of leucine include gastrointestinal distress and high ammonia levels.

Leucine hasn't been subject to long-term study, so more research is necessary to determine its safety profile. Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration FDA does not approve them for safety and effectiveness before they reach the market.

Whenever possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia USP , ConsumerLab, or NSF.

However, even if supplements are third-party tested, that doesn't mean they are necessarily safe or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications are important.

Several dietary supplements may help increase muscle mass in conjunction with resistance training. The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get.

Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more. Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it's a good choice.

Be aware that there's very little long-term safety data for these products. If side effects occur, contact your healthcare provider or call in case of an emergency. Some supplements see creatine and protein may enhance the effects of weight training, especially when taken for several weeks or more.

Effects can vary depending on age, gender, and athletic training. Researchers don't know definitively. Only a few trials have studied this, and the results have varied.

That said, the timing of creatine supplementation seems most important during the first five days, during the "loading phase. Protein-rich foods include meats, eggs, dairy products, beans, and nuts.

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