Prostaglandins Leukot Essent Fatty Acids. López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al. N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.

Crit Rev Food Sci Nutr. Omega-3 fatty acids. Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. Zdzieblik D, Oesser S, Baumstark MW, et al.

Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.

Br J Nutr. Fischer A, Onur S, Niklowitz P, et al. Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts. PLoS One. Drobnic F, Lizarraga MA, Caballero-García A, et al. Coenzyme Q10 supplementation and its impact on exercise and sport performance in humans: a recovery or a performance-enhancing molecule?

de la Bella-Garzón R, Fernández-Portero C, Alarcón D, et al. Levels of plasma coenzyme Q10 are associated with physical capacity and cardiovascular risk in the elderly.

Antioxidants Basel. Published Jan Mero A. Leucine supplementation and intensive training. Sports Med. De Andrade IT, Gualano B, Hevia-Larraín V, et al.

Leucine supplementation has no further effect on training-induced muscle adaptations [published correction appears in Med Sci Sports Exerc. Med Sci Sports Exerc. Theis N, Brown MA, Wood P, Waldron M.

Leucine supplementation increases muscle strength and volume, reduces inflammation, and affects well-being in adults and adolescents with cerebral palsy. J Nutr. Xu ZR, Tan ZJ, Zhang Q, et al. The effectiveness of leucine on muscle protein synthesis, lean body mass, and leg lean mass accretion in older people: a systematic review and meta-analysis.

Borack MS, Volpi E. Efficacy and safety of leucine supplementation in the elderly. Ribeiro F, Longobardi I, Perim P, et al. Timing of creatine supplementation around exercise: a real concern?

Published Aug By Megan Nunn, PharmD Megan Nunn, PharmD, is a community pharmacist in Tennessee with over twelve years of experience in medication counseling and immunization.

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By Megan Nunn, PharmD. Medically reviewed by Elizabeth Barnes, RDN. Table of Contents View All. Table of Contents. What Supplements Increase Muscle Mass? Dehydroepiandrosterone DHEA. Beta-hydroxy-beta-methylbutyrate HMB. Polyunsaturated Fatty Acids. Frequently Asked Questions.

Warning for Muscle Building Supplements Researchers completed a study of adverse events due to supplements. The reports documented the following in some individuals 25 years and younger: Hospitalization Disability Death Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins: Muscle building Energy Weight loss In general, the use of these types of supplements is not advisable.

Supplement Use In Sports Some sports supplements are banned by regulations of the International Olympic Committee IOC , the National Collegiate Athletic Association NCAA , or the World Anti-Doping Agency WADA. DHEA Warning Some supplements used for sports performance, such as DHEA , can impact hormone levels.

Frequently Asked Questions Do supplements really work for building muscle? When should I take creatine? What foods can boost protein levels? Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

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These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. Front Nutr. Sist M, Zou L, Galloway SDR, Rodriguez-Sanchez N. Effects of vitamin D supplementation on maximal strength and power in athletes: a systematic review and meta-analysis of randomized controlled trials.

Latham CM, Brightwell CR, Keeble AR, et al. Vitamin d promotes skeletal muscle regeneration and mitochondrial health.

Front Physiol. Medline Plus. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition. Nutrition and athletic performance. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults.

International Scholarly Research Notices. Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH. Caffeine and exercise performance: possible directions for definitive findings. Front Sports Act Living. Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: protein and exercise.

Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM. No significant differences in muscle growth and strength development when consuming soy and whey protein supplements matched for leucine following a 12 week resistance training program in men and women: a randomized trial.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD. and Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. Shushy Rita Setrakian MS, RD.

Learn about our editorial process. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Melissa Rifkin, MS, RD, CDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Fact checked by Rich Scherr. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Creatine:. Best Whey Protein:. Best Plant-Based Protein:. Best Post Workout:. Best Beta Alanine:. Best Pre-Workout:. Best Fish Oil:. In This Article Expand. Our Picks. Is It Beneficial. Who May Not Benefit. How We Select. What to Look For. Why Trust Verywell Fit. Best Creatine.

Thorne Creatine Powder. Pros NSF Certified for Sport Single ingredient Most studied form of creatine Mixes well in liquid. Cons Some may prefer flavored options. Best Whey Protein. Klean Athlete Klean Isolate.

Pros NSF Certified for Sport Whey isolate for easy digestion Minimal ingredients. Cons Not suitable for those with dairy allergies. Best Plant-Based Protein. Garden of Life SPORT Organic Plant-Based Protein. Pros Informed Sport Certified and NSF Certified for Sport High protein and leucine content Certified Organic and non-GMO.

Con Some may not like taste of stevia. The 11 Best Tested, Dietitian-Approved, Plant-Based Protein Powders of Best Post Workout. Fairlife Core Power Protein Milk Shake. Pros Good source of both carbohydrates and protein Easy to take on the go Smooth texture Lactose free.

Cons Not suitable for those with milk allergies. The 9 Best Post-Workout Snacks to Buy Online of Best Beta Alanine. Thorne Beta Alanine. Pros NSF Certified for Sport Tablet form for ease of use Adjustable dosing.

Cons More expensive. The 6 Best Workout Supplements of Best Pre-Workout. Ladder Strawberry Lemonade Pre-Workout. sport View On Vitamin Shoppe. Pros NSF Certified for Sport No artificial sweeteners or flavors Suitable for vegans.

Cons Low in carbohydrates. The 9 Best Pre-Workout Drinks of , Tested and Reviewed. Best Fish Oil. Nordic Naturals Omega-3D. View On Amazon View On Walmart View On IHerb. Pros Third-party tested Also includes Vitamin D Sustainably sourced and Friend of the Sea Certified Non-GMO.

Cons Not suitable for those who are vegan. Where We Stand While there are many factors that play into choosing the right supplement for muscle gain, we love Thorne Creatine because this third-party tested supplement contains only creatine monohydrate, which is one of the most studied sports nutrition supplements for muscle growth.

Is a Supplement for Muscle Gain Beneficial? The following groups may benefit from supplements for muscle gain: Strength athletes: If you are aiming to get stronger, you may benefit from supplements such as creatine or beta-alanine that can help enhance muscle performance for short-intensity exercises like weight lifting.

These supplements can help you work out for longer without fatiguing. Active individuals short on time: If you are active and do not always have time to sit down for a complete meal after working out, supplements such as protein powders or shakes may help you reach your protein goals.

Consuming enough protein is critical for rebuilding and growing muscle. Vegans and vegetarians: If you are plant-based, you may find certain supplements beneficial for gaining muscle.

This can include a vegan protein powder or creatine, as vegans tend to have lower stores of creatine. Older adults: As we age, we can experience a loss of muscle mass, and often lowered appetite.

Older adults may require higher amounts of protein to avoid muscle loss, so supplements may be a useful addition to their diet. Who May Not Benefit From Supplements for Muscle Gain If you regularly strength train and eat adequate calories and protein, you may not need a supplement for muscle gain.

This includes: Those eating a balanced diet: If you are eating enough calories and protein overall, a supplement for muscle gain may not be necessary. You can rely on whole food sources to get the energy and nutrients you need for muscle gain. Those with kidney disease: If you have kidney disease, we recommend speaking with a healthcare provider before using supplements for muscle gain, in particular creatine and whey protein.

Caslin says studies on older individuals with kidney dysfunction have shown potential worsening of kidney function, particularly when using creatine. Those sensitive to caffeine: Many pre-workout supplements contain caffeine, so if you are sensitive to caffeine, be sure to check labels if you take a pre-workout supplement.

Some people find that caffeine can lead to headaches, insomnia, anxiety, and jitteriness. But before you start any new supplement regimen, talk to your health care provider to ensure that the product is safe for you. Discover Formula Created To Elevate Performance And Optimize Health.

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans.

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Jennifer Wirth is a professional writer and SEO specialist with a focus on health, wellness, parenting and beauty. Antonio is chief executive officer and co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation.

In addition, he is the co-founder and vice president of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Antonio earned his Ph. D and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas.

He has published over peer-reviewed papers as well as over a dozen books. His current areas of research include: dietary supplements e. He is currently a professor at the Nova Southeastern University in Davie, Florida. Select Region. United States. United Kingdom. Health supplements. Advertiser Disclosure.

By Jennifer Wirth. Expert Reviewed Dr. Antonio is chief executive officer and co-founder of the International Society of Sports Nutrition.

Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board. Table of Contents Why Nutrition Matters for Muscle Growth 5 Best Supplements for Muscle Growth, According to Experts Top Tips for Successful Muscle Gain.

Creatine monohydrate and HMB enhance strength, increase endurance, decrease fat mass, and prevent lean muscle loss. Whey Protein Powder Whey protein powder is one of the most popular types of protein powder and comes highly recommended by nutrition experts for muscle growth.

Creatine Monohydrate Research suggests creatine monohydrate supplementation can help increase muscle performance and strength in people who perform short-duration, high-intensity resistance exercises.

Transparent Labs Whey Protein Isolate Transparent Labs Whey Protein Isolate is made from naturally fed, hormone-free whey to support recovery and promote muscle growth, while promoting overall health and longevity.

Shop Now. She also suggests taking a few additional steps to maximize muscle gain and performance: Be consistent. If you want to gain muscle, you must take consistent actions to support that muscle growth.

Space out your meals. Meal timing and meal consumption throughout the day is also important. Consume protein evenly throughout the day, as well as before and after exercise. Be patient. Gaining muscle takes time; you may not see results right away.

Stick with your plan and be patient. Listen to your body.

Nitric oxide also helps to reduce fatigue, allowing you to train harder and longer. It can also help to improve your strength and endurance. When taken before workouts, nitric oxide can increase your energy levels, allowing you to push yourself further.

It can also help you recover faster and reduce post-workout soreness. In addition, it can help to increase muscle size and definition. It's important to note that nitric oxide should not be taken as a substitute for proper nutrition and exercise.

It's best to take it in conjunction with a healthy diet and consistent exercise program in order to achieve maximum results.

Beta-alanine is an amino acid that is most commonly used in bodybuilding supplements for its ability to enhance athletic performance. It works by increasing the concentration of carnosine, an important component of muscle tissue.

Carnosine helps to buffer hydrogen ions, which are produced as a result of lactic acid build-up during exercise. By buffering the hydrogen ions, Beta-alanine can help reduce fatigue and delay the onset of muscle failure during intense exercise. This can help you lift more weight, run faster, and perform longer workouts.

Studies have also shown that Beta-alanine may help increase lean muscle mass and strength over time. If you're looking for a way to get ripped quickly, Beta-alanine is definitely worth trying out.

Protein powders are a staple supplement for bodybuilders and strength athletes. Protein is an essential macronutrient for building muscle, and protein powder can provide a convenient way to get enough protein in your diet.

There are many different types of protein powders available, including whey, casein, soy, pea, and hemp. Whey protein is the most popular type of protein powder and is quickly absorbed by the body.

It is also the most efficient form of protein, as it contains all nine essential amino acids. Other types of protein powders are slower digesting and may be more beneficial for those looking for a sustained release of amino acids throughout the day.

In general, bodybuilders should aim to get If you find that you are having difficulty getting enough protein through your regular diet, protein powder can be an excellent option to supplement your daily intake. Branched-chain amino acids BCAAs are among the most popular and widely used supplements for bodybuilding.

They are composed of three essential amino acids: leucine, isoleucine, and valine. BCAAs are important for muscle growth, tissue repair, and reducing fatigue.

BCAAs can help increase muscle protein synthesis, which helps build lean muscle mass. They also increase fat oxidation, which helps burn more fat and lose weight faster. Additionally, BCAAs can help reduce post-workout soreness, making it easier to recover from your workouts.

When taken before or after exercise, BCAAs can help reduce fatigue, improve endurance, and enhance performance.

When taken at the right dose, they can help reduce muscle catabolism and maximize muscle growth. Overall, BCAAs are a great supplement to add to your bodybuilding routine.

Not only do they help you build lean muscle mass and burn fat, but they can also help reduce fatigue and improve recovery time. HMB stands for beta-hydroxy beta-methyl butyrate, and is a metabolite of the essential amino acid leucine.

HMB is commonly found in the body, but when taken as a supplement, it helps increase muscle protein synthesis, improve recovery after exercise, and reduce muscle damage from training. HMB also plays an important role in helping athletes adapt to training and has been shown to help increase lean muscle mass.

It works by limiting protein breakdown during times of intense physical activity and enabling the body to recover faster. When taken consistently, HMB can help improve overall performance in the gym and promote the growth of new muscle. Glutamine is an amino acid that plays an important role in muscle building and recovery.

It helps to repair tissue damage and increases the rate of protein synthesis. It also supports immune system health, which is important for preventing illness and maintaining optimal performance. Glutamine is found naturally in foods like beans, nuts, and eggs, but can also be taken as a supplement.

Research has shown that taking glutamine can increase lean body mass, strength, and endurance. Additionally, it may reduce soreness after exercise and improve recovery time.

Glutamine is generally safe for most people and is widely available in pill or powder form. Citrulline malate is a combination of the amino acid citrulline and the organic salt malic acid. It is primarily used to increase energy, improve endurance and decrease muscle fatigue.

Citrulline helps to increase nitric oxide production, which helps to relax the blood vessels and allow more blood flow to the muscles. This in turn increases oxygen and nutrient delivery to the muscles, which can help to enhance performance.

In addition, it helps to reduce post-exercise muscle soreness and may help to reduce recovery time. It can be taken before or after workouts, or in combination with other supplements such as BCAAs. ZMA is a combination of two minerals, zinc and magnesium, plus vitamin B6. It's been promoted as a muscle-building supplement, but research suggests it has other benefits.

The primary benefit of ZMA is that it helps to increase levels of free testosterone in the body. Lastly, they liked the mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout. And satisfied reviewers agree. This product comes in seven different fruity flavors, like Strawberry Kiwi, Tropical Punch, and Peach Mango but our tester especially liked the Blue Raspberry.

Transparent Labs BULK is chock full of well-dosed ingredients to achieve a pre-workout formula designed to potentially aid in growing muscle. Not only does it have caffeine for energy, but it also includes other ingredients that may aid in blood flow, focus, recovery, and hydration.

Read our full Transparent Labs BULK Review. With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.

Transparent Labs created a whey isolate that prioritizes protein and leaves the artificial junk out. Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. One of the best-tasting protein powders , this one comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla.

Not all protein supplements are made equal, and this one stands as a great one for muscle growth due to its high protein content, all-natural ingredients, and eight delicious flavors. Read our full Transparent Labs Whey Protein Isolate Review. This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone.

This is a high quality product that comes unflavored, or in a variety of tasty flavors. Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases. I would definitely recommend it.

After trying the creatine, our tester did mention it needs a little help with solubility, so you may want to blend it into a smoothie or use an electric stirrer.

Also, the black cherry flavor tastes a smidge watered down. Transparent Labs Creatine stands out for its addition of HMB, aka β-Hydroxy β-Methylbutyrate.

This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation. The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste.

The combination of creatine and HMB may be especially effective in helping athletes gain and retain their muscle mass. Read our full Transparent Labs Creatine HMB Review. This Betaine Anhydrous does not include any added sweeteners, artificial coloring, or artificial preservatives. It sports servings total per container, making it less than a dime per serving.

This Transparent Labs betaine supplement packs 1,mg of betaine per serving to potentially improve your performance in the gym. But this ingredient alone is a must-have for those who want to improve their workouts. This supplement can potentially improve your body composition, muscle size, work capacity, and power.

But you can stack it with other pre-workout supps or ingredients. Plus, the price is as reasonable as it sells for less than a dime per serving. Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,mg blend of BCAAs , glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions.

The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant.

The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth. The other blends offer potential testosterone support and antioxidants to round out this product.

This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide.

It comes in a sweet Harvest Fruit flavor. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout.

Which, in turn, can lead to more muscle growth. In addition to citrulline, Total Nitric Oxide contains 5. Beets are a natural vasodilator, which can make increased blood flow even more likely.

Although the Harvest Fruit flavor is refreshing, it can be a bit strong for some. But one reviewer said that adding just a little more water is the perfect solution. Adding this supplement to your current stack may be the key to giving you the best blood flow to support your pumps and getting you through your tough training session and help with muscle growth.

Plus, the antioxidants and amino acids in the blend can help you recover faster as well. Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth.

Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy , in other words — more muscle, better strength, and increased power This test booster is one of our favorites — and customers love it, too.

Just browse the many positive reviews and testimonials on the company website! Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports.

This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,IU of vitamin D3, which can aid in testosterone production , 2,mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body.

This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass.

Kaged Muscle L-Carnitine contains mg of l-carnitine l-tartrate and nothing else in its formula. It requires you to take one pill per serving, which is unflavored, and very budget-friendly.

Supplementing with carnitine can contribute to maximizing muscle growth due to its potential to aid in recovery, increase oxygen consumption, and stimulate fat metabolism. Kaged Muscle L-Carnitine contains mg of l-carnitine l-tartrate, which has been shown to improve recovery and reduce fatigue after intense exercise.

Kaged Muscle L-Carnitine contains only mg of l-carnitine and can potentially improve recovery and help with exercise-induced fatigue. Plus, each bottle comes with a whopping servings at a great price point. This carb supplement is gluten-free, non-GMO, and excludes all artificial coloring and perservatives.

Each serving packs 25 grams of patented Cluster Dextrin®. Carbohydrates are one of three primary macronutrients and are the main source of energy for our bodies to function; they can also be a catalyst for muscle growth due to their potential to provide quick energy.

After we gave this a personal try, we love Transparent Labs Carb Powder for its slow-releasing formula and simple ingredient list.

Carbohydrates are an extremely important part of your diet, and they are the main source of energy that fuels your body. One study found that high carbohydrate diets can improve physical performance between two and three percent. This formula is just 25 grams of cluster dextrin, which can help support the slow release of carbohydrates for sustained energy during or after your workout.

Or, as a few of the many positive reviews suggest, you can just add this supp to your daily smoothie. This carbohydrate supplement can support a slow release of cluster dextrin, which may fuel long and tough workouts as well as potentially support your recovery, which can lead to increased muscle.

The vast majority of supplements are targeted at either improving muscle growth or supporting weight loss. The supplements on this list may help improve recovery, fill nutritional gaps in your diet, and potentially improve your workout performance.

Your results are only as good as your recovery. Yep, when your body recovers, it repairs damaged muscle tissue, leaving stronger muscles behind.

There are countless ways to potentially enhance recovery , supplementation included. Picking up a high-quality whey protein or carb supplement can help refuel your muscles, promoting overall recovery and, therefore, performance.

Supplements like creatine, protein powder, carbs, and BCAAs, among others, may be the key to unlocking hidden gains. When life is particularly busy, and you need a quick refuel after a workout, supplements can help.

Adding a pre-workout or another training-focused supplement to your routine can be a great way to potentially push harder and longer at the gym. Supplements for muscle growth, like creatine, betaine, beta-alanine, carnitine, and pre-workout, may be the thing to help you push out a few last reps.

This lineup has a diverse group of supplements, and therefore, the cost of each product varies, depending on its dosage and ingredient list. Some of the supplements come in various buying options, including a one-month supply, two-month supply, or three-month supply — the more you buy, the less you pay per serving.

Some of these supplements focus on muscle growth specifically — like protein and creatine, which can help with hypertrophy when paired with resistance training. Other supplements on the list are created to help promote better blood flow, mental toughness , and boosting hormones, which may, in turn, encourage muscle growth.

All of these may aid in muscle growth in one way or the other, but their formulas vary considerably, depending on the supplement you choose. Before you buy, read the ingredient list and consult your personal physician if you have any pre-existing conditions or concerns. A staple supplement for bodybuilders and casual gymgoers, protein is one of the three macronutrients and is most helpful for hypertrophy.

Whether you choose between whey isolate, concentrate, or vegan protein powders, studies have shown that supplementing with protein powders can lead to more muscle thickness. When we put our bodies through resistance training, our muscle fibers tear.

It takes the right building materials like protein , to repair and strengthen these fibers. While pre-workouts may not directly affect hypertrophy, they may facilitate muscle growth indirectly by helping you push through harder, more intense workouts.

Beta-alanine, betaine, and citrulline are all supplements that may come in a pre-workout supplement or can be taken alone. Consider what pre-workout supplements would most benefit your training and read up on different ingredient descriptions.

Betaine can have a positive effect on endurance training, making it most effective to take before you start your workout.

Citrulline, like beta-alanine, is a vasodilator, which can lead to better blood flow and better pumps when training. When you take a pre-workout that may promote endurance and improved blood flow, you may have a better workout, ultimately leading to muscle growth.

Some pre-workouts contain a blend of several ingredients. Although they may sport a higher price tag, most pre-workouts contain betaine, citrulline, and beta-alanine in one package.

This delivers a mix of ingredients that may support energy, focus, and better blood flow. Many of these supplements can also be used post-workout to possibly enhance the effects of your workout. Creatine, carb supplements, BCAAs, testosterone, and protein are the most common post-workout supplements.