The most effective supplements for muscle growth include creatine, beta-alanine, whey protein, branch-chain amino acid and glutamine. Creatine occurs naturally in the muscle cells and surrounds the skeletal muscle tissue. This supplement is popular with athletes for the rapid pace it develops lean muscle mass.
The benefits of using creatine include the development of lean muscle tissue, fast post-workout recovery and improved muscle cell volume. Beta-alanine occurs naturally through foods rich in protein such as beef and poultry. Beta-alanine supplements increase levels of carnosine in the body, which improve endurance and reduce fatigue. Whey protein improves performance and lean muscle growth by supplying the body with high amounts of protein, magnesium, calcium and other useful minerals.