what‘s the best supplement for muscle growth?


The best supplement for muscle growth, according to and his guest experts, is creatine monohydrate. It is highly supported by evidence for its effectiveness in increasing phosphocreatin content in muscles, which helps improve exercise performance, recovery, and lean mass increase. Creatine also brings water into muscle cells, which contributes to muscle growth since muscle cells are mostly made up of water. Furthermore, there are cognitive benefits to taking creatine as well as potential impacts on bone mineral density 1 2 3.

Creatine Benefits

Layne discusses the benefits of creatine, including its ability to improve exercise performance, increase lean mass, and aid in recovery. While it may also lead to a decrease in body fat percentage, it is not a fat burner. Additionally, recent studies have shown cognitive benefits to taking creatine. The only potential downside is a possible link to hair loss, but Layne is not convinced.

Huberman Lab

Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97

When it comes to dosage, the standard recommendation is around 5 grams per day, but this could vary based on individual size. Larger individuals might require a higher dosage. The timing of taking creatine isn't critical; it can be taken at any time of day, not necessarily post-training 2.

Apart from creatine, other performance-enhancing supplements that are well supported by scientific literature include beta-alanine and electrolytes 4. Beta-alanine supports exercise of longer duration by improving muscular endurance and reducing fatigue during activities lasting 60 seconds to 240 seconds.

For a comprehensive understanding of effective supplementation for muscle growth, health, and exercise performance, the mentioned episodes from the can be explored in more detail.