Привіт. Займаюсь регулярно, харчування плюс-мінус тримаю, але м’язи ростуть повільно. Розумію, що одного білка замало, але не хочу завалювати організм усім підряд. Є сенс підключати якісь добавки для стимуляції росту м’язів? Що реально працює без побічок?

Muscle growth mostly comes down to three things, proper training stimulus, enough recovery, and a small calorie surplus. Progressive overload matters more than supplements. If the weights or reps are not slowly increasing, muscles have no real reason to grow. Sleep is also huge. Many people train well and eat clean, but poor sleep slows everything down. Protein helps, but timing and total calories matter just as much.

As for supplements, keep it simple. Creatine monohydrate is one of the few proven options, it helps strength and muscle size for most people with very low risk. Whey protein is fine if you struggle to hit protein from food. You do not need boosters or complex stacks. Interestingly, a lot of muscle recovery and performance tracking is now influenced by health tech. This article explains how data and monitoring are shaping fitness and healthcare in general, which also ties into training smarter, not harder