BY MIKE ROUSSELL
The formula for building muscle is simple: increased calories, weight training, and proper sleep get you to more muscle.
But what if you are already doing all of these things and you want faster results? That’s when you turn to supplements. But understand this: Most aren’t as effective as their packaging suggests. Want three you can count on? Start with these.
Creatine
Creatine is considered by the International Society of Sports Nutrition to be the “most effective nutritional supplement” for increasing muscle mass. The gold standard of creatine is Creapure creatine monohydrate. Take 5g of this creatine after training with a carb-based recovery drink. The insulin that will be released will further enhance creatine uptake in your muscles.
Ashwagandha
Ashwagandha is best known for being an anti-stress supplement, but it can also provide a boost for muscle building. An 8-week study found that twice-a-day supplementation with Ashwagandha led to increases in both muscle size and strength. It can help with sleep, too, essential for muscle-building. Take 300mg of Ashwagandha once in the morning and again after training or before bed.
L-Carnitine/L-Tartrate
L-Carnitine is best known for its ability to transport fat into the metabolic furnace of our cells so that it can be used as energy. Unfortunately, as a fat burning supplement - L-Carnitine has fallen short. But a novel version of this compound, L-Carnitine/L-Tartrate, has muscle building promise. A study at the University of Connecticut found that supplementing with L-Carnitine/L-Tartrate can help reduce muscle damage and bring more hormone/androgen receptors to the surface of your muscle. Take 1g of L-Carnitine/L-Tartrate in the AM and another 1g after training.