Supplements that support muscle growth and strength

Galaxyshock · 2022-06-20T10:08:13+00:00

What supplements are there that have evidence of supporting muscle growth and/or strength? Currently I take: Whey Protein Ashwagandha Examine.com on Whey P...

Galaxyshock

Yeah different adaptogens seem to be helpful. I haven't used Cordyceps in a long time, maybe I should buy some.

I take Choline Bitartate in my pre-workout supplement, but I guess it's not as good as Alpha GPC?

Some bodybuilders use intra-workout supplements that contain fast carbohydrates and amino acids. But are they actually useful? I'm guessing they can prevent catabolic state in long lifting sessions?

Galaxyshock

Suma Root "Brazilian Ginseng" used to give me increase in both strength and muscle fullness. I mean within couple weeks of taking Suma I could add 10 kilos to basic movements like bench press and barbell rows. Unfortunately the stores I used to buy Suma powder from no longer sell it. Looks like it's gone from iHerb too.

Neuro

Never heard of Suma Root, thanks for bringing it to my attention. That's unfortunate that iHerb no longer carries nor are you able to get it in stores. How did you find out about this herb?

That's really impressive that it could add 10 kg to your lifts. What do you think is the mechanism of action behind it? Any other benefits or side effects?

Galaxyshock

I found Suma by searching different adaptogens. Supposably the Ecdysteroids in Suma work similar to anabolic steroids but without side effects. It is debatable though but in my experience there is clear improvement in both muscle mass and strength but of course milder than what real anabolic steroids do.

Suma is an adaptogen and I find it decreases stress and has no side effects in my experience.

Galaxyshock

I've been taking Turkesterone for a bit over three weeks now. I think it has helped me gain muscle to shoulders and arms, but I'm not 100 % sure how big of an effect it actually is. Nothing dramatic for sure. Some say the effects really start showing up after months of use, some say it is useless supplement for gains. Regardless, Turkesterone is quite expensive so I'm probably not going to buy a new bottle for a while. Centurion Labz Turkovar is the product I've been using, it also contains some other ingredients that possibly aid muscle growth.

Neuro

Centurion Labz Turkovar

Wow it is quite expensive. Yeah, I don't think it's worth continue taking. There's no solid research on it so it's most likely a waste of money.

Some say the effects really start showing up after months of use, some say it is useless supplement for gains.

That's just marketing from the Turkesterone producers so they can sell more of it lol. I'm joking, but I wouldn't be surprised if it was true.

Have you noticed any androgenic effects like increased libido? Three weeks should have been enough time to feel something.

Galaxyshock

Yeah I probably should stop buying new hyped stuff with weak evidence base lol. I did experience increase in libido, but that Turkovar product also contains Ashwagandha which may have caused it. But I did feel like my muscles felt more "full" when taking that product, kinda similar to what Suma Root did, so maybe there is some anabolic action going on. But is it worth the 70 euros? Maybe not. If those Turkesterone products get signficantly cheaper, I might give it a new try.

Galaxyshock

I take citrulline malate pre-workout, it boosts nitric oxide. Did a full body workout at an outdoor gym today, the pumps were almost a bit too much lol, but I enjoy it. Citrulline is one of those "possibly effective" supplements for athletic performance based on research I believe.

Neuro

I wonder what would happen if you combined it with Agmatine. If they synergized, the pump would likely feel like your muscles are about to explode. But I also enjoy the pumps, one of the best parts of lifting weights for me.

Galaxyshock

Yeah that combo could be next-level for pumps and vascularity, maybe I'll try it at some point.

What's the consensus on beta-alanine? My pre-workout contains 2250 mg of it but in studies they've used 3.2-6.4 grams per day of beta-alanine. According to Examine it improves exercise performance, so I guess I would have to supplement it separately to see if it helps.

drma3

A compound by the name of myricetin (a polyphenol extracted from bayberry) has been shown to double endurance in rodents (after three weeks), and also increased strength by about 30% compared to placebo after that time as well. Source: https://pubmed.ncbi.nlm.nih.gov/28740165/

Galaxyshock

drma3

Nice finding. Is it expensive compound? Couldn't find a seller located in Finland for it.

Galaxyshock

Bought some intra-workout carbohydrate product and essential amino-acids (EAAs) product because they were pretty cheap. Seems to be good especially if I train on fasted state, I feel like the last sets of the workout are easier to do, maybe even so that I can do couple of extra sets/reps.

Neuro

I've never heard of an intra-workout product, but it seems useful from what you've described.

Galaxyshock

Yeah I think intra-workout products are some of the latest inventions in bodybuilding supplements. Probably capable to do some difference but of course nothing dramatic. I sometimes like to train on a fasted state in the morning - that's where these kind of products come handy to prevent catabolic state etc.

Galaxyshock

I got a free creatine mix product with my last order. I wonder if these other ingredients affect exercise performance:

One serving (9 g of powder) contains:
Creatine monohydrate 5 g
Anhydrous betaine 2.5 g
ATP disodium 150 mg
Panax Notoginseng 50 mg

According to Examine, Betaine is a possible ergogenic aid.