Supplements That Help Build Muscle Mass

Author: Abigail Everson

For the last few decades, protein has become one of the most talked about supplements for athletes. Protein stimulates muscle protein synthesis, the building and repair of muscles and tissues. Protein is also needed for a variety of hormonal and metabolic activities (Campbell 2008). For this reason, protein bars, shakes, and other supplements have become an important part of exercising and strength training. In recent years creatine has been rising in popularity and it has been shown to improve performance and lean body mass. Although creatine is newer, both protein and creatine seem to have the similar impacts on lean muscle mass in athletes.

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Effects of Creatine Monohydrate Supplementation on Muscular Strength and Sprint Performance

Author: Shane Feller


The sports supplement industry generally receives a lot of negative feedback from the public due to the tendency of companies to overprice supplements, produce supplements that don’t work as well as they are advertised, and release supplements without much scientific evidence and research supporting their claims.  However, one supplement that has a lot of research backing its claims, is creatine monohydrate. The most well researched sports supplement on the market, with over 700 studies testing its efficacy, creatine monohydrate has strong scientific evidence supporting itself as an effective supplement for muscular strength and lean muscle growth, while being fairly cheap in its base form compared to most supplements. In fact, price ranges for 40 servings of creatine are between $10 and $20. Generally, overpricing of creatine occurs when in the forms of creatine HCl and creatine ethyl ester, which don’t have nearly as much scientific research behind them, and usually contain an artificial flavor addition1.

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