4 min read
Quintuple Anabolism – Means for Muscle Mass
Olivia Davis
✓
Diets Premium Expert • 25.03.2026
✓
Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Olivia Davis | min read 4 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
Smart Voice
•Listen to the article content live
0:00
/
0:00
Key Takeaways
People have different preferences when it comes to spending money – some prefer fashion, others electronics, and still others prefer to invest in supplements. It is precisely this last case that is the subject of this article. To discover the variety, all you have to do is walk into a supplements store and look at the shelves, where cabinets, containers, and packages are adorned with different colors and glossy elements. However, it is the mass builders that receive a special place – means that help to build additional kilograms of muscle mass. Often it is easy to get lost in them or be deceived by aggressive marketing tricks, therefore, this article focuses on the priority supplements that support muscle anabolism.
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
Creatine monohydrate
Creatine monohydrate is the uncontested monarch of supplements that should be in every fitness enthusiast's gym bag. Although it has a strong anabolic effect, it's a naturally occurring substance in food, especially meat, dairy, and fish. Creatine is also self-synthesized in the liver. After ingestion, creatine is stored in the human body as phosphocreatine. 95% of its reserves are found in muscles, while the rest is distributed in the heart and brain. Phosphocreatine serves as an energy source during intense workouts – it gives us more strength and allows us to perform more repetitions with a given load. Gradually increased training volume leads to muscle mass gain. Phosphocreatine also has the ability to bind water, so after entering the cells, it creates a watery environment inside them, which supports the muscle-building process. So what does creatine offer? According to a study by Dr. Murray Chrusch of the University of Saskatchewan (Canada), in the first twelve weeks of creatine intake, additional 2 kilograms of muscle mass can be built and training performance can be improved by 31% compared to the placebo group!
Whey protein
Protein is an essential nutrient for everyone involved in both professional and recreational training. It includes amino acids, which serve as the basic constituents for the synthesis of new muscles, connective tissue, enzymes, and hormones. Serum is a protein variant that can be found within milk. Whey protein concentrate is its most commonly encountered form, characterized by its high content of specific amino acids accountable for instigating anabolic pathways within muscles and other tissues. A protein supplement aids in the development of muscle mass, concurrently resulting in enhancements in strength and power. Its intake affects muscle regeneration and post-exercise muscle soreness noticed the day following training. Protein supplements are also beneficial to employ during weight reduction phases, as the extra protein provision acts protectively on our muscles. Unlike some supplements, serum protein is known for its swift absorption, thus it is suggested for consumption post-exercise.
Branched-Chain Amino Acids (BCAA)
BCAA, also known as branched-chain amino acids, include: leucine, isoleucine, and valine. All three are essential for the body, meaning they cannot be produced by our bodies and must be supplied from the outside. BCAA are on this list for many reasons. Firstly, they play a crucial role in building our muscles, with around 35% of all amino acids in muscle tissue being a combination of leucine, isoleucine, and valine. Without an adequate amount of these amino acids, we cannot build new muscle fibers. The second important reason for taking BCAA is their ability to stimulate muscle-building machinery. Leucine is mainly responsible for activating the mTOR pathway and initiating muscle protein synthesis. The third important feature of branched-chain amino acids is that they are not metabolized in the liver but are used by the muscles.
HMB is a leucine metabolite that arises in muscles in the course of eliminating branched amino acids.
Precise mechanisms of HMB action have not yet been investigated, but research indicates that this substance exhibits a powerful anti-catabolic effect, likely by acting on ubiquitination proteins in the muscle. As HMB primarily operates to curtail muscle protein degeneration, it is most effective in situations where this process is intensified. Research shows that individuals nearing the point of overtraining can build a substantial amount of muscle mass and improve their strength outcomes through HMB intake.
Manufacturing Facility Where the Value of All Employed Materials Does Not Exceed 50% of the Factory-Gate Price of the Product
Edible products sold in the form of a soluble powder constitute an ideally prepared combination of carbohydrates and proteins. They are particularly useful for individuals encountering difficulties in augmenting muscle mass. Carbohydrates contained in this product deliver energy to working muscles and replenish the glycogen stores, which is a source of energy utilized during strenuous workouts. Protein, on the other hand, is a building block for muscles. Such a high-energy combination is best consumed in the immediate vicinity of training.
Olivia Davis
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
View Profile →
