So what are the best supplements to build muscle?
Before starting, it’s important to say that it’s absolutely crucial to have a solid diet and resistance training program in place before looking into supplements. Without these you won’t make any progress even with the best supplements at your disposal.
However, having said that, once you have those in place you should definitely look at picking up some high-quality supplements.
These will help you achieve your goals much faster and help you break through those frustrating plateaus. Obviously the supplement market has exploded over the last 10 years and it can be very difficult to figure out just what you should be taking.
That’s where we come in – we’ve filtered out all the noise for you and narrowed it down to the top 6 best supplements to build muscle.
These are the ones you want to make sure find a way in your supplement cupboard!
Creatine is actually found naturally in the body, but that doesn’t mean you shouldn’t be ingesting more through supplementation.
It works as an ATP reserve for your muscles so if you have more of it in your body that means more is available to be put to work.
ATP is short for Adenosine Triphosphate and it is actually broken down in your muscle when they contract. For example, each time you perform a pull-up, press or row you are breaking down ATP. However, if you have more ATP available you will be able to push those muscles more.
That means you will have a much easier time overloading the muscles with all that extra energy available to you.
Creatine can also provide you with a better rate of protein synthesis. You can consume creatine from your diet in foods like meat and fish however it would be very difficult to get anywhere near as much as you would from a good supplement. This is because when you cook your foods you lose a lot of the creatine – which is why it’s always better to go with a creatine supplement if you want to increase your levels.
Whey protein isolate is considered a complete protein source because it contains all the amino acids our body needs to build muscle. Additionally, it’s a very lean protein source meaning it doesn’t contain any of the saturated fat or cholesterol found in red meat. It’s also the fastest digesting source of protein meaning your body can quickly make use of it.
That’s why so many bodybuilders take it right after their workout.
While some have tried using it pre-workout, it’s afterwards that you get the most benefit. It speeds up the rate of protein synthesis and gives your body the necessary nutrients when it needs them most.
Research also shows that taking in a lot of protein right after working out is actually more effective than spacing it out gradually over time. Also, because of all the amino acids it contains it’s actually a lot more effective at encouraging protein synthesis compared with other protein sources.
Glutamine is actually one of the most commonly-found amino acids in the body. It’s mostly stored in our muscles and is used as a source of energy. In order to make sure we avoid losing muscle mass we need to make sure your glutamine levels don’t get too low.
As you workout your glutamine levels get depleted so taking a glutamine supplement immediately after working out is shown to be highly beneficial.
Beef has been a popular protein source for bodybuilders for years due to all the beneficial nutrients it contains. In recent years, however, it has been made available in powder form. It’s loaded with creatine, amino acids, Zinc and Vitamins B6 and B12.
These are all used by the body to help build muscle mass and recover from a difficult workout. Make sure when purchasing a product you pick one out that has been through a hydrolysis process – that means the amino acids have been broken down into more easily digestible form.
Branched-Chain Amino Acids or BCAAs are absolutely crucial to building mass. There are tons of studies out there that show how they can help repair muscles, decrease DOMS and improve your ability to lift heavier weights.
Even if you have a great diet, resistance training program and all the best supplements there is still another important factor that determine just how much progress you will make. That factor is your hormone levels or more specifically your testosterone production.
Testosterone is the most important male hormone and is responsible for all kinds of things like muscle growth, fat loss, mood, energy levels and libido. Simply put, if your testosterone levels are low you aren’t going to get very far with your training regiment.
Fortunately it’s fairly easy to test your levels – just get a quick blood test and you can ask your doctor for the results. While a lot of guys reply on illegal steroids to boost their testosterone levels we don’t recommend this as they can be dangerous for your health and lead to a lot of nasty side-effects. Instead, look for a high-quality testosterone booster for a similar effect that is sustainable and risk-free.
The product should contain natural ingredients like Vitamin D, Vitamins B6 and B12, Oyster Extract and Fenugreek. High-quality products will also be happy to tell you what’s in them. If you notice products are hiding their ingredient list under “proprietary formulas” you are better off avoiding them.
Remember that it’s always better to reach for a high-quality supplement and get great results rather than trying to save a few bucks and end up with something that doesn’t work.
You should only be comfortable supplementing with ingredients that are backed up by science. I mean if the ingredients listed in a product are not scientifically proven to work than they probably don’t work.
That’s why we created a guide on scientifically proven ingredients that actually work which you can read here for free.
So there you have it guys these are the 6 best supplements to build muscle, make sure to do your research before supplementing with any formula as there are many ineffective supplements out there. We hope you guys have a safe journey packing on pounds of lean muscle!
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.