What supplements are there that have evidence of supporting muscle growth and/or strength?
Currently I take:
Whey Protein
Ashwagandha
Examine.com on Whey Protein:
It’s a high quality, well-absorbed source of protein that’s very useful for hitting targeted daily protein goals. Its benefits extend to the benefits of increased protein intake in general, such as augmenting muscle gain in conjunction with resistance training, limiting muscle loss during low-calorie diets, and modestly limiting fat gain during periods of excessive calorie intake. These effects aren’t exclusive to whey protein but it will likely be more effective than most other protein sources per gram.
Examine.com on Ashwagandha:
There is also increasing interest in ashwagandha among athletes. Ashwagandha has been reported to improve VO2max,[12] and preliminary evidence suggests that it improves upper and lower body strength, lower body power, and recovery.[13][14][15][11] It’s unclear whether these effects persist in well-trained athletes.
Creatine is also well-researched supplement to support gains so I should add it to my stack.
But what else is there? Preferably something that has evidence base or at least anecdotes.
Also, let's leave anabolic steroids out of this discussion and focus on supplements / natural remedies.
