If you are a 50 year old man looking to build muscle it can be challenging to know where to start However by taking the right supplements you can give your body the nutrients it needs to optimize muscle growth In this article we ll explore what supplements a 50 year old man should take to build muscle .
If you are a 50-year-old man looking to build muscle, it can be challenging to know where to start. However, by taking the right supplements, you can give your body the nutrients it needs to optimize muscle growth. In this article, we’ll explore what supplements a 50-year-old man should take to build muscle.
Table of Contents
Creatine
Creatine is a naturally occurring substance found in muscle cells that helps produce energy during exercise. It is one of the most well-researched and effective supplements for building muscle. As a 50-year-old man, taking creatine can help increase lean muscle mass, strength, and power.
One study found that taking creatine supplements for 12 weeks increased muscle mass by 2.1 kilograms (4.6 pounds) and strength by 8% in men over the age of 50.
How to Take Creatine
It is recommended to take 3-5 grams of creatine monohydrate per day. You can take it before or after your workout, or at any time during the day.
Pros and Cons of Creatine
Pros:
- Effective for building muscle
- Well-researched
- Safe to take
Cons:
- Can cause mild gastrointestinal distress in some people
- May cause water retention
Protein
Protein is essential for building muscle. As a 50-year-old man, your body may require more protein to maintain muscle mass. Consuming protein after a workout can help promote muscle growth and recovery.
One study found that consuming protein after resistance exercise increased muscle protein synthesis in men over the age of 50.
How to Take Protein
It is recommended to consume 20-30 grams of protein within 30 minutes after a workout. You can also consume protein throughout the day from sources such as lean meat, fish, eggs, and protein supplements.
Pros and Cons of Protein
Pros:
- Essential for building muscle
- Can be easily consumed from food sources
- Convenient to consume from protein supplements
Cons:
- Excessive protein intake can lead to kidney damage in people with pre-existing kidney disease
- Some protein supplements may contain added sugars and artificial ingredients
Beta-Alanine
Beta-alanine is an amino acid that can help increase muscle endurance and delay fatigue. As a 50-year-old man, taking beta-alanine can help you push harder during your workouts and achieve better muscle gains.
One study found that taking beta-alanine supplements for 12 weeks increased muscle endurance and power output in men over the age of 50.
How to Take Beta-Alanine
It is recommended to take 2-5 grams of beta-alanine per day, split into multiple doses throughout the day.
Pros and Cons of Beta-Alanine
Pros:
- Can increase muscle endurance and power output
- Safe to take
Cons:
- Can cause a tingling sensation in some people
- May not be effective for everyone
Omega-3
Omega-3 fatty acids are essential fats that play a crucial role in overall health and wellbeing. As a 50-year-old man, taking omega-3 supplements can help reduce inflammation, improve joint health, and enhance muscle recovery.
One study found that taking omega-3 supplements for 12 weeks improved muscle function and reduced inflammation in older adults.
How to Take Omega-3
It is recommended to consume 1-2 grams of omega-3 per day from food sources such as fatty fish or from supplements such as fish oil or krill oil.
Pros and Cons of Omega-3
Pros:
- Can reduce inflammation and improve joint health
- May improve muscle recovery
Cons:
- May cause fishy aftertaste
- May interact with certain medications
Vitamin D
Vitamin D is essential for bone health, but it also plays a role in muscle function. As a 50-year-old man, taking vitamin D supplements can help improve muscle strength and reduce the risk of falls and fractures.
One study found that taking vitamin D supplements for 12 months improved muscle strength and balance in older adults.
How to Take Vitamin D
It is recommended to consume 600-800 IU of vitamin D per day from food sources such as fatty fish, egg yolks, and fortified foods or from supplements.
Pros and Cons of Vitamin D
Pros:
- Essential for bone health
- Can improve muscle strength and balance
Cons:
- Excessive vitamin D intake can lead to toxicity
- May interact with certain medications
Glutamine
Glutamine is an amino acid that plays a role in protein synthesis and muscle recovery. As a 50-year-old man, taking glutamine supplements can help improve muscle recovery and reduce muscle soreness.
One study found that taking glutamine supplements for four weeks reduced muscle soreness and improved muscle recovery in men over the age of 50.
How to Take Glutamine
It is recommended to take 5-10 grams of glutamine per day, split into multiple doses throughout the day.
Pros and Cons of Glutamine
Pros:
- Can improve muscle recovery and reduce muscle soreness
- Safe to take
Cons:
- May not be effective for everyone
- May cause mild gastrointestinal distress in some people
ZMA
ZMA is a supplement that contains zinc, magnesium, and vitamin B6. It is commonly taken to improve sleep quality and enhance muscle recovery. As a 50-year-old man, taking ZMA supplements can help improve muscle recovery and promote better sleep.
One study found that taking ZMA supplements for eight weeks improved muscle recovery and sleep quality in football players.
How to Take ZMA
It is recommended to take ZMA supplements before bed on an empty stomach.
Pros and Cons of ZMA
Pros:
- Can improve muscle recovery and sleep quality
- Safe to take
Cons:
- May cause mild gastrointestinal distress in some people
- May not be effective for everyone
HMB
HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of the amino acid leucine. It is commonly taken to enhance muscle growth and reduce muscle breakdown. As a 50-year-old man, taking HMB supplements can help improve muscle recovery and reduce muscle loss.
One study found that taking HMB supplements for 12 weeks increased muscle mass and strength in older adults.
How to Take HMB
It is recommended to take 3 grams of HMB per day, split into multiple doses throughout the day.
