Top 5 Best legal supplements for muscle growth

So here are the 5 most studied legal supplements to increase muscle gain.

Jesus V

4/21/20232 min read

Creatine is a naturally occurring compound found in the human body, particularly in muscles and the brain. It is also found in some animal products, such as meat and fish. Creatine is made up of three amino acids: arginine, glycine, and methionine.
In supplement form, creatine is typically sold as creatine monohydrate. It is a popular supplement among athletes and bodybuilders, as it has been shown to increase muscle mass, strength, and exercise performance.
Creatine works by increasing the production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. By increasing ATP production, creatine can help muscles contract more efficiently during high-intensity exercise, leading to improved strength and power.
Research has also shown that creatine supplementation may have other potential benefits, such as improving cognitive function, reducing inflammation, and aiding in recovery after exercise.
It is important to note that like any supplement, creatine should be taken according to the recommended dosage and under the guidance of a healthcare provider, particularly for those with kidney or liver issues.

Several studies have shown that creatine supplementation can lead to increased muscle mass, strength, and exercise performance, particularly in activities that require short bursts of intense effort, such as weightlifting and sprinting.
One study published in the Journal of the International Society of Sports Nutrition found that creatine supplementation was associated with an average increase in muscle mass of 2.2 pounds (1 kg) over a 12-week period of resistance training. Another study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved maximal strength and power output in elite weightlifters.
Creatine has also been shown to have potential benefits for other populations, such as older adults and individuals with certain medical conditions. For example, a study published in the American Journal of Physiology-Endocrinology and Metabolism found that creatine supplementation improved muscle strength and physical function in older adults.
While creatine has generally been found to be safe for most people, it is important to follow recommended dosage guidelines and to consult with a healthcare provider before starting any new supplement regimen. Additionally, creatine may cause some side effects in some people, such as digestive issues or muscle cramps.

Protein powder is a dietary supplement made from various sources of protein, such as whey, casein, soy, egg, or pea. It is typically used by athletes, bodybuilders, or people who want to increase their protein intake in their diet.
Protein powders come in different forms, including concentrates, isolates, and hydrolysates. Whey protein concentrate is the most common form of protein powder and is made by removing the non-protein components of milk. Whey protein isolate is a more purified form of whey protein, with a higher protein content and less lactose and fat. Whey protein hydrolysate is a pre-digested form of whey protein that is easier to absorb.
Protein powder can be added to foods and drinks to increase their protein content, or consumed as a shake or smoothie. It is important to note that protein powder should be used in conjunction with a balanced diet and exercise regimen, and that excessive protein intake can have negative health effects.