Doctor Shares 3 Muscle-Building Supplements Men Over 30 Shouldn’t Ignore

Building muscle is often associated with being able to look good aesthetically, but its benefits go far beyond appearances. Studies have shown that — maintaining a healthy muscle mass in one’s body helps to build strength & mobility, promote good metabolism, raise physical performance, and improve overall quality of life as we age.

While exercise remains one of the most powerful stimuli for muscle growth, one cannot build quality muscle without the right fuel for the body, which is Nutrition. In the field of muscle and strength building, both Exercise and Nutrition plans need to be synchronized to achieve the desired results.

On the other hand, while many individuals find it somewhat easy to be able to keep up with the workout plan most of the time, with the help of a trainer. Most of them are inconsistent with their diet, which can affect the results from an intense workout. Therefore, in certain situations, it is good to add supplements to your diet, which can help you to keep up with your nutrition.

In a YouTube video, Dr. Eric Berg discussed important supplements and foods that can help to support muscle growth, strength, and recovery in men over 30.

1. Creatine Monohydrate

According to Dr. Berg, creatine monohydrate is one of the most effective supplements for muscle growth and athletic performance, especially as people get older. Taking creatine increases the production of ATP (adenosine triphosphate), which is the body’s primary energy source for short and intense activity such as weightlifting and sprinting.

Because creatine is naturally found in muscle tissue, supplementing it is primarily beneficial for individuals who do not consume large amounts of red meat or fish.

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2. Whey Protein

It is a well-known fact that protein is an essential nutrient for repairing and building muscle tissue, especially post-workout. Dr. Berg highlights Whey Protein as a convenient option, substituting high protein food sources like meat, eggs and fish — as Whey Protein too contains all essential amino acids that are required for muscle protein synthesis.

One of the key advantages of Whey Protein as a supplement is that it is high in leucine content. And Leucine is considered as one of the important amino acids for promoting muscle growth.

3. Zinc

Dr. Berg notes that Zinc plays an important role in maintaining healthy testosterone levels. Because Testosterone is one of the primary hormones that is associated with muscle growth, strength, and physical performance. He also states that a deficiency of Zinc may negatively affect testosterone production, which can become more common with advancing age.

For individuals with lower zinc intake, supplementation may help to raise testosterone to normal levels and improve overall athletic performance.

Don’t Overlook Recovery

Beyond supplementing for muscle-building, Dr. Berg also emphasizes on the importance of recovery. For which he recommends magnesium glycinate as a supplement that may help to improve sleep quality.

He also points out that — Getting a quality sleep is crucial because the muscles’ repair and recovery primarily occur when you are resting. And consistent poor sleep and overtraining can raise cortisol levels in your body, which can interfere with your muscle-building goals.

Foods That Naturally Support Muscle Growth

Dr. Berg says — Rather than relying completely on supplements to help with your muscle-building goals, you should eat real foods more, and only include supplements as a complement.

He recommends foods such as grass-fed red meat, which naturally contains creatine, zinc, vitamin B12, carnosine, and high-quality protein. Eggs, on the other hand, are an excellent choice because they provide complete proteins, essential amino acids, and nutrients that support muscle recovery and growth.

Fatty fish, such as Salmon can also be a valuable addition to your muscle-building diet.

The Bottom Line

For men over 30, exercise still remains the foundation of muscle growth. However, combining a well structured resistance training program with adequate protein intake, quality sleep, and supplements such as Creatine, Whey Protein, and Zinc may help to maximize muscle-building results, and support long-term strength and performance.

Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.