Which Supplements Are Best for Building Muscle?

The subject of sports and muscle-building supplements is like a greased pig. Always on the move and hard to catch. I can’t think of another subject that’s so controversial aside from politics. From industry hype, influencer ads, and bro science to lab studies, anecdotal evidence, and personal trial and error supplements continue to be a massive, fast-paced moving target.

I’ll be short so as to not waste your time so you can try what’s been tested and discard the rest.

Cutting through the industry hype

I’m not going to regurgitate the myriad of articles, videos, and all forms of opinion about how the supplement industry is taking complete advantage of the consumer (you!) and is only concerned with one thing: profit.

Yes, there’s a ton of hype and I would guess that most supplements are worthless. Every company is trying to find the next “creatine” a supplement that clinically works. So marketing is at an all-time high. No longer does the industry recruit the likes of athletes and models to peddle their products, they’re now paying medical doctors and other certified healthcare professionals to endorse their latest creations to give them more credibility.

The public, in general, buys in and the industry gets more profitable by the day. So profitable that “influencers” are getting in on the action.

Your favorite influencer

Now many companies are seeking out your favorite influencers to market their wares. They know that their audiences have a certain level of trust and that’s a powerful tool in moving more product.

You’ve seen it over and over: discount codes, flash sales, and limited-time offers. It’s all marketing. They’re threatening you with the scarcity mentality. Buy now because it’ll never be this low again!

Influencers are trying to make money like everyone else. I don’t fault them in that respect. But you work hard for your money and supplements aren’t cheap. Why would you want to spend a small fortune each month just to throw them in the toilet (literally!).

Let’s get down to the bare bones. Let me prioritize your list of necessities whether your goal is to gain muscle, lose weight, or a little of both.

1. Make sure your training is on point. Without the right type of stimuli, no supplement in the world will make up for it.
2. Your diet (whether building muscle or shedding fat) needs to be sound. Again, just like training, the wrong diet can tank any effort regarding training and supplement intake.
3. Lastly, if you decide to add supplements to your program, make sure they are ones that have been tested and proven. Also, taking too many at once can be a hindrance. You won’t know what’s working and what’s a waste of money.

The supplements that work

I’ll warn you now, this will be a short list. It comprises supplements that have been proven by science over numerous trials as well as anecdotal evidence.

Note: These are merely suggestions for educational purposes. Please consult your healthcare provider before taking any supplement.

• Creatine Monohydrate: No other supplement has been tested more extensively than creatine monohydrate. It helps with a ton of exercise-related performance markers namely recovery between sets, higher muscular endurance, and sustained peak performance during sessions not to mention a host of others including new benefits still being uncovered.
• Protein powder: Protein powder is more about convenience and insurance than actually having an acute effect on building muscle. Don’t worry too much about the source. I actually take a half and half dose after my workouts. I mix half whey and half veggie protein. I get the superior amino profile of whey and fiber, greens, and a second source of amino acids with veggie protein.
• Vitamins/minerals: Extra vitamins and mineral in your diet isn’t a bad idea. Certain ones have been shown to have significant health benefits in the long term. For example, I take extra vitamin C (for the immune system), and vitamin D3 (for hormone regulation) in the morning along with zinc (for tissue repair), magnesium (for helping to relax at night), and krill oil (for heart health) in the evening.

Yes, not a long list, but these are the ones that have stood the test of time and have worked for me personally. Again, if you’re going to try any supplement start only one at a time and give it a few weeks. If it’s anything like protein or vitamins and minerals treat them like insurance for long-term health benefits.