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Dietary supplements · Supplements by theme · Muscle

6 entries

Muscle

Sorted from the strongest evidence to the most limited.

  • BCAA / Essential Amino AcidsStrong
    Three amino acids (leucine, isoleucine, valine) taken around exercise: they slightly reduce muscle soreness, but do not build muscle or improve performance.
  • Sodium bicarbonateStrong
    Baking soda, used as a buffer against acidity that accumulates during short, very high-intensity efforts.
  • Creatine monohydrateStrong
    The most studied supplement in strength training, for strength and muscle mass gain.
  • Whey proteinStrong
    A powdered milk protein. With weight training, it provides a little more lean mass and strength, especially under 40 years of age, but no more than a plant protein with an equal amount of leucine.
  • CaseinModerate
    Slow-digesting milk protein: 40 g before sleep increase muscle synthesis overnight, but post-workout, whey performs better in the short term.
  • Beta-alanineLimited
    An amino acid that delays the feeling of muscular fatigue during intense efforts.