Muscle Gain

Creatine increases the availability of ATP, the primary energy currency of cells, during intense exercise. This enhanced energy supply allows for greater muscular force production and endurance, leading to increased training volume and subsequent muscle hypertrophy.

Leucine directly activates the mTOR pathway, a critical regulator of muscle protein synthesis. Studies show that leucine supplementation, especially when combined with resistance training, leads to increased muscle mass and strength. This effect is particularly important for individuals engaging in regular exercise or those looking to combat age-related muscle loss.

By contributing to protein synthesis, the foundational process for building muscle, aspartic acid supports muscle tissue growth and repair, especially when combined with resistance training. Some studies suggest a positive impact on muscle mass, particularly when combined with resistance training.

Studies suggest that fenugreek can increase testosterone, which is beneficial for muscle protein synthesis and muscle mass gain. While not a primary muscle-building supplement like creatine, it can aid in the process.

As a BCAA, isoleucine directly participates in the muscle-building process by activating pathways that lead to protein synthesis. It's beneficial for individuals aiming to increase muscle mass, particularly when combined with resistance training. Adequate isoleucine intake supports the overall muscle gain and recovery.

Valine, as a branched-chain amino acid, is directly involved in the process of building new muscle tissue, particularly after resistance training. It also aids in preventing muscle breakdown, which is crucial for muscle gain.

Increased blood flow can aid in the transport of amino acids and other essential nutrients to muscle tissues, which may contribute to muscle growth.

The ability to sustain higher training volumes and potentially increased workloads due to beta-alanine supplementation can lead to muscle growth over time. The effect is more noticeable when paired with a proper training and nutrition regimen.

Some research indicates that betaine might contribute to increased muscle mass over time, especially when combined with resistance training. It's believed to influence metabolic pathways involved in muscle growth.

By enhancing blood flow and nutrient delivery, citrulline can promote a more favorable environment for muscle protein synthesis and muscle recovery, resulting in muscle gain over time when combined with resistance training and proper nutrition.

Phosphorus is part of ATP which is required for muscle contraction, also it participates in various cellular processes including protein synthesis important for muscle growth and recovery.

Potassium aids in muscle contraction and nutrient delivery to muscles, supporting muscle growth and repair. It also plays a role in the synthesis of proteins, which are essential for muscle development.

As a component of collagen, proline is indirectly important for muscle structure and integrity, as muscle tissue is connected to collagen-rich connective tissues. While proline is not a direct driver of muscle protein synthesis like leucine, it supports the overall process and helps with muscle repair after exercise. Supplementation may be beneficial for individuals with increased protein demands due to exercise.

While not a direct driver of muscle protein synthesis like leucine, alanine is a component of muscle proteins. It also assists in the glucose-alanine cycle, which is crucial for energy provision and nitrogen transport from muscles.

While A-AKG might play a role in muscle protein synthesis, the effects are modest. Results are best achieved when combined with resistance training and a high-protein diet. Additional research is needed to fully understand its potential for muscle growth.

While boron isn't a direct muscle-building agent, its impact on hormones like testosterone and bone health can contribute to an environment conducive to muscle growth.

Glutamine helps to maintain a positive nitrogen balance, important for muscle protein synthesis. It can also reduce muscle soreness after exercise, potentially aiding in consistent training. However, its direct impact on muscle gain is not as significant as protein or creatine.

While some studies suggest a potential link between Tribulus supplementation and increased testosterone levels, especially in individuals with pre-existing conditions, the evidence is not strong or consistent across all populations, and the effects are likely to be moderate and individual-dependent. Many studies on healthy males have shown no significant effects. The effect might be more pronounced in those with low testosterone levels.

While research on CLA and muscle gain is limited, some evidence suggests a potential, albeit small, benefit in promoting muscle growth, especially when combined with exercise.

Vanadium is thought to have some insulin-mimetic properties. This has led to theories that it could enhance protein synthesis and muscle growth. While there may be a theoretical basis, evidence in humans is not robust, and results are inconsistent.