Thomas Arend, clinical dietitian, offers insights on supplements that can help those working toward a strength goal.
Thoughts on protein needs
While protein is important, many lifters tend to overdo it. There is plenty of research in this area and much of the benefits that protein confers can be acquired at about 1.5 grams per kilogram of body weight or approximately 7 grams of protein for every 10 pounds of body weight. One does benefit from more protein especially when training hard, but once you are over 7g/10lbs the benefits are minimal.
The main downside I see for people eating protein amounts much higher than that is it can be difficult to get other foods in. Generally, to gain muscle mass one needs to have excess calories, too.
Supplements for muscle growth
While it is possible to get everything you need for muscle growth from food, a simple supplement one can use to fill gaps in their diet is protein powder. This can be an easy way to get additional protein if one is struggling to reach their goals.
There are many protein powders on the market. I personally like whey concentrate due to the cost and effectiveness. If someone wants something more lactose-intolerant-friendly, whey isolate is often well tolerated. There are also egg protein powders and even beef isolate. Pea and soy-based powders can be options for vegans, but they may not be as effectively absorbed.
Creatine is another cheap and effective supplement that one can include daily to help boost muscle growth and performance. I especially recommend it for people who do not get a lot in their diet, like vegans.
Collagen can be included and may help with joint pain.
Other measures for muscle growth
In the words of Ronnie Coleman: “Everybody wants to be a bodybuilder, but don't nobody want to lift no heavy-ass weights.” This is the most critical point of gaining muscle mass, lifting weights. Specifically, having a well formulated lifting program, this should include a consistent schedule, well executed compound movements and progressive overload.
Supplement considerations
Due to their biology, men will put on muscle mass easier than females, but I don’t recommend any differences in terms of supplements.
Supplements and safety
The supplements discussed above are safe when consumed in recommended amounts. It is best to purchase from reputable brands and when in doubt look for brands that have third-party testing.
Final thoughts
The supplements are just the seasoning; your lifting program, lifestyle and diet are the rest of the meal. You cannot have seasoning without a meal. Supplements affect the margins and unless one is already eating, sleeping and lifting effectively and consistently supplements should not even be considered.
