Creatine monohydrate is the most effective supplement for improving exercise performance and increasing muscle mass, according to the International Society for Sports Nutrition. It is an amino acid found in the muscles and brain of the body that works by providing a molecule called adenosine triphosphate (ATP) to boost muscle contractions. When ATP is destroyed, it is converted to adenosine diphosphate (ADP). Creatine helps by acting as a backup source for phosphate groups, which can be attached to ADP to create more ATP.
It also acts as a weak shock absorber, preventing the pH inside the muscles from dropping too low and delaying fatigue. TestoPrime is a popular supplement among men for increasing muscle mass. It can help improve mood, body composition and overall energy. Protein is necessary for everyone, regardless of fitness goals, and should be consumed as a whole food.
Whey protein powder from grazing animals is recommended, but there are plant-based alternatives available. Caffeine can be found in coffee, some beverages, and some supplements. It helps improve training performance and should not exceed 400 milligrams per day. L-citrulline helps with muscle recovery and muscle building and should not exceed 10 grams before training.
Beta-alanine helps produce carnosine which helps muscles work harder and longer before they become fatigued. It should not exceed 6 grams before training. Creatine provides energy to working muscles and delays fatigue. Beta-alanine can combat fatigue and increase muscle endurance by reducing lactic acid that accumulates in muscles during exercise.
When taken together, creatine and beta-alanine have a synergistic effect resulting in greater muscle mass gain, better strength and better endurance. Whey protein is ideal after strength training as it is rapidly absorbed and has a high concentration of branched-chain amino acids to feed muscles quickly.