MUSCLE SUPPS

Look beyond protein to the variety of other supplements you can use to promote improved performance and muscle growth

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From packing a protein shake in your gym bag to chugging the occasional isotonic sports drink, it’s likely you’ve supplemented your day-to-day nutrition while trying to get in shape.

The trouble is that looking for the best supplements can get confusing, especially as each manufacturer wants to convince you their products is better filtered, or more efficient, or will boost muscle growth the most. As you look around for the right product for you, you might feel as if you need a degree in chemistry to understand what you’d be putting into your body.

The science behind some of the best supplements for muscle growth may be slightly baffling, but we’ve done the hard work so you don’t have to, trawling through the latest developments in supplement science to dig out the important stuff: what you need, when you need it and why.

It’s possible you’ll find something to send your training gains through the roof, or you might just learn a bit more about the stuff you’re already using. Either way, next time you put in the hard yards at the gym, you’ll know you’re getting the nutritional back-up you need.

THE BACK-UP GENERATOR

CREATINE

WHY: Your body metabolises creatine into ATP, which is used for every initial muscle movement. It’s therefore vital to have adequate supplies when you’re doing heavy, high-intensity workouts, in order to deliver the required energy to your muscles.