Which supplement works better to increase muscle mass: branched chain amino acids or zinc magnesium aspartate (zma)?

Ratings at a Glance

Supplement	Effectiveness Rating	Confidence Rating
Branched Chain Amino Acids
Zinc Magnesium Aspartate (ZMA)

Effectiveness Rating: Branched Chain Amino Acids vs Zinc Magnesium Aspartate (ZMA)

The effectiveness rating is a measure of the supplements' ability to increase muscle mass. This rating answers the question of whether or not a supplement does what it claims. Both branched chain amino acids and zinc magnesium aspartate (zma) have good (but not great) evidence showing they may be able to increase muscle mass. Both supplements should provide some positive results.

Confidence Rating: Branched Chain Amino Acids vs Zinc Magnesium Aspartate (ZMA)

Another factor to take into account when comparing supplements is the confidence rating. This rating is a measure of how valid each supplement's effectiveness rating is. Remember, the confidence rating is a measure of how much you can trust the effectiveness rating. This rating is based on how many studies are included in the database on a supplement's claims. Ideally, you want a high effectiveness AND confidence rating.

Both branched chain amino acids and zinc magnesium aspartate (zma) have low confidence ratings. This means neither supplement has an adequate amount of research to back up this claim. A low confidence rating questions the validity of the effectiveness rating.