When it comes to building muscle, proper training and nutrition are essential. However, many people look to supplements to give them an extra edge. In a recent conversation, Dr. Peter Attia and Layne Norton, two experts in the field of exercise science and nutrition, discussed the most effective supplements for maximizing muscle growth.
Whey Protein: The King of Proteins Both Attia and Norton agreed that whey protein is at the top of the list when it comes to supplemental protein sources. Whey is high in leucine and other branched-chain amino acids, which are crucial for stimulating muscle protein synthesis. Norton recommended looking for a high-quality whey protein isolate or a blend of isolate and concentrate, as these are typically easier to digest than concentrate alone. Reputable brands like Optimum Nutrition, EAS, and Legion were suggested.
BCAAs and Leucine: Likely Unnecessary While branched-chain amino acid (BCAA) supplements were once popular, Attia and Norton both expressed skepticism about their necessity if you’re already consuming enough total protein. The only potential benefit of BCAAs may be a reduction in muscle soreness, but this effect hasn’t been compared to an equal amount of whey protein. Similarly, supplementing with additional leucine is unlikely to provide any extra benefits if your protein intake is adequate.
Creatine Monohydrate: A Proven Winner Both experts enthusiastically endorsed creatine monohydrate as a safe and effective supplement for increasing lean body mass, strength, and exercise performance. They warned against falling for the marketing hype surrounding more expensive forms of creatine, stating that monohydrate is just as effective at saturating muscle creatine stores. A daily dose of 5 grams is all that’s needed.
Nitric Oxide Boosters: Potential Performance Enhancers While nitric oxide boosters like citrulline malate and beet root juice may improve exercise performance, their effects on muscle growth are less clear. However, Norton noted that citrulline malate could be a worthwhile addition to a pre-workout supplement due to its ability to increase nitric oxide levels more effectively than arginine.
