If you’re spending hundreds of dollars on supplements every month and still not seeing the results you want to see, then you might just want to read this article. The truth is, there are a number of ‘muscle building supplements’ that won’t necessarily help you achieve muscle growth. Although there are supplements that can help you achieve your ideal physique, none of them are absolutely necessary, but as a natural weightlifter every little bit helps, because these little advantages all add up to something more significant.
Some “popular” muscle building supplements that are overhyped include deer velvet antler, HMB (however, HMB is good for fasted training because it’s a highly anti-catabolic agent), ZMA (only good if you’re deficient in Zinc), Tribulus Terrestris, and finally, raspberry ketones and Garcinia Cambogia.
Workout Supplements that Actually Work
While a number of workout supplements are ineffective (most are underdosed or don’t have the research to back them up), there are some out there worth taking. Here’s a list of the top supplements you should be taking.
Creatine is probably one of the best workout supplements you can take. There’s rumors going around that creatine is bad for your kidneys, but don’t worry, this claim has been disproved. Creatine has lots of research behind it, and has been shown to increase muscular strength and endurance, and it can even reduce post workout soreness. No need for the loading phase either, just take a steady 5 gper day and you’ll be all set.
You Should Try Creatine Monohydrate
? Whey Protein Powder
It’s usually best to get the majority of your protein from food, but using protein powder has plenty of benefits. For one, it’s extremely convenient (just put it in a shaker and go), and it’s also very cost effective (most are less than 1 dollar per scoop, but some go a bit higher).
Whey protein is also a great form of pre and post workout protein, due to it’s rapid digestion, which will elevate your protein synthesis levels during your workout. Whey is also a great source of leucine, which directly stimulates protein synthesis. It’s generally a good idea to find a whey protein with added leucine, and Whey Protein Isolate is generally the best among hydrolysate and whey concentrate. You don’t need protein powder, but it makes it easier to hit your daily protein requirements.
You Should Try Impact Whey Isolate
? Casein Protein Powder
Casein protein is a form of dairy protein, commonly known among the bodybuilding community as the ‘bedtime protein’. It is much slower digesting, making it ideal for a nighttime snack to feed those muscles all night long. The best time to take Casein is before bed to help aid muscle recovery and subsequently growth.
You Should Try Micellar Casein
BCAAs are a supplement that are becoming increasingly talked about. Amino Acids can be consumed through protein rich foods. But there is a great reason to buy BCAAs. They are useful for fasted training.
Fasted training can speed up fat loss, due to lower insulin levels, but can also cause you to lose more muscle. BCAAs counteract this, and help with muscle preservation. If your primary goal is fat loss, take 5 to 10 g of BCAAs before your morning workout.
You Should Try BCAAs
This one is kind of self-explanatory. Caffeine can help you lose fat by ramping up your daily energy expenditure (burning more calories). Caffeine has also shown to increase muscular strength when taken pre workout. If you want to go the natural way, drink some black coffee (which has lots of health benefits), but of course making coffee takes time, which means pre workouts supplements can be a great way to boost your energy before working out.
Consuming 400 mg of Caffeine before your workout is recommended.
You Should Try MYPRE
? Fish Oil and Spirulina
Okay, so technically these last two aren’t huge for muscle building, but they are extremely important for joint health. If you want to be lifting as long as possible, it’s generally smart to invest in some joint supplements to keep your body as healthy and limber as possible. These two are my favorite: Fish Oil and Spirulina. Both have anti-inflammatory effects, and can help keep your joints healthy for the years of weightlifting to come.
Take Home Message
If you want to maximize your results and not spend hundreds of dollars on worthless supplements each month, then give some of these a shot. Not only will you build more muscle, but you can also use the extra money that you saved on things that you love. Stay safe, and get strong.