Top 10 Muscle Building Supplements – What Really Works
The whole supplements industry is full of different supplements from whey protein to really weird stuff that sounds like it’s from another planet and nobody is really sure what it does. I decided to write this article for everyone who feels overwhelmed with the supplement industry and it’s HUGE array of products. My top 10 muscle building supplements list consist of safe and effective supplements on the market.
But let me first hammer this to your head: You do not NEED to use supplements to build muscle and strength. There are only a handful supplements that will give you a little bit of boost in the gym. And this little boost is really, really marginal to be honest with you, but if you want to gain that little extra edge, by all means take it.
#1 Whey Protein Supplement For Muscle Growth
The good old whey protein. A great and safe way to top up your daily protein intake. If you feel that you’re not getting enough protein from your regular diet, whey protein is a great way to get a bit of convenience. By no means is whey protein essential for your recovery and muscle growth (fitness industry praises it as an essential thing to have and if you don’t you will be hindering your gains to a high degree, that is complete bullsh*t) but it is a great way to get protein into your daily requirements.
Check out my in-depth article on whey protein HERE if you want to get into details.
#2 Creatine Monohydrate Supplement For Strength & Muscle Building
Creatine monohydrate has been around for a long time and it’s been tested in numerous researches and been proven really effective time and time again. Creatine is necessary to produce energy for high intensity activities, lifting heavy weights for example. Our bodies synthesize it about 1 gram per day. Supplementing with creatine, you will give your muscles more energy reservoir to be used in high intensity activities which results as an increase of high intensity activities that require explosive power and strength.
In practical terms when you take creatine you will gain a couple of reps more to your sets and gain couple of pounds of muscle. The muscle gain comes from creatines ability to retain more water into your muscles.
Check out THIS article to get into details if you’re interested.
#3 CarnoSyn Beta-Alanine Supplementation For Performance
Another researched and proven effective supplement that can offer direct results to your training. Beta-Alanine increases your intramuscular levels of carnosine, which buffers hydrogen ion buildup in the muscle tissue during weight training sessions. This results in increased muscular strength and endurance.
The actual effects of Beta-Alanine are quite similar with Creatine. You might gain a rep or couple more as a result of supplementing with Beta-Alanine.
#4 Vitamin D3 Supplement For Strengthening Immune System
Steroid like hormone which goes by the name of Vitamin D3 Cholecalciferol. Vitamin D3 is one of the major breakthroughs of our modern times. If you’re not living in a place where there is sunny year round, you’re highly likely to be deficient in Vitamin D3.
Vitamin D3 has a wide variety of different health benefits and some of them include:
- Stronger immune system
- Increasing energy levels
- Increasing testosterone production
- Enhances calcium absorption
While Vitamin D3 doesn’t produce direct results in the gym, it helps you to stay healthy and not getting sick which will affect your progress in the gym. And the rise of energy levels and increased test production certainly cannot do any harm to you, quite opposite in fact.
A good rule of thumb of dosage is 5000 IU per day.
#5 Bio-Available Multivitamin Supplementation
Ensures that your daily micro-nutrient levels are on par so you will not sell yourself short on overall health, enery levels, mood and fat burning / muscle building processes. The thing is to find a product that has all the vitamins and minerals in bio-available form. Most of the multivitamin supplements on the market are completely useless because they’re made with poor quality forms of the vitamins that your body cannot even absorb and too low dosages on top of that.
I recommend LifeForce Multiple to be a good choice to ensure that you’re getting value for your money.
#6 Magnesium Supplementation For Muscles
Much like vitamin D3, Magnesium plays imporant role over myriad of different important bodily functions. The thing is that people who exercise and sweat alot end up losing a lot of this important mineral through sweating.
Common effects of Magnesium supplementation include:
- Stronger Immune System
- Preventing Muscle Cramps
- Efficient Testosteron Production
- Aiding Recovery of the muscles.
There are a big variety of different sources of magnesium on the market, but the most bio-available seems to be Magnesium Citrate. Couple of other valid options are Magnesium Glycinate & Magnesium Diglycinate. I personally use only Citrate.
A good dosage of magnesium would be something between 200-500 mg per day will probably be enough to maintain optimal levels.
Much like Magnesium, Zinc also leaves your body through sweating. Like magnesium and vitamin d3 Zinc is responsible for myriad of different important bodily functions in your body. I personally use Zinc Picolinate and believe that that is one of the most bio-available forms.
For the daily dose between 10-30 mg should work out just fine for most people.
#8 Omega 3 Fatty Acids, Top Supplement For Joint & Muscle Health
Provides a wide variety of different health benefits including improved brain function, cardiovascular health, joint health (really good for lifting heavy weights) and has positive effects on the muscle building and fat burning processes in your body.
It is important to find a quality fish oil supplement since there is a lot of difference between the product qualities. I personally use nordic naturals ultimate omega since it deliveres the omega 3’s in their natural triglyceride form which is way more absorbable when compared to the most of the supplements that are delivered in ethyl esther form, which is only 30% as absorbable as compared to the triglyceride form.
#9 Pre-Workout Supplements
Personally I don’t like using pre-workouts but a lot of people find them really useful and swore in them. Usually they’re made from different mixtures of Caffeine, L-Tyrosine and Acetyl L-Carnitine. The main component of this stack is the Caffeine and the two others are there to boost the effect.
I’m personally Caffeine sensitive person and don’t like to use any caffeine products so these pre-workouts are really not for me. Just remember that if you start to use the pre-workouts it might become a “crutch” and you cannot workout anymore without digesting them. Also as there is caffeine involved you will build a tolerance to it and might have to top up the dosage from time to time.
But all-in-all many people enjoy using these and find them really helpful to gain more perfomance in the gym. The choice is ultimately yours.
#10 Protein Bars
Purely out of convenience sake. Basically the same as Whey protein, just to deliver a good snack that will assist you in your daily protein intake.
Conclusion On Top 10 Muscle Building Supplements
A thing worth mentioning here is that there is only two supplements that have DIRECT impact on your training and those are Creatine and Beta-Alanine. All the others will affect your training in an in-direct way such as keeping you healthy, giving more energy to perform your workouts, making sure your body is functioning as it should be.
I’m sorry to tell you this but there are no magic pills or powders (other than steroids) that will yield magnificent results in the gym. As a natural trainer all you really can do is train right, eat right and rest right over a long period of time. That is the key to building muscle and strength.
It’s really sad that the fitness industry makes all kinds of misleading claims what the supplements really can do for you. I’m quite confident to say that any supplement that is not included in this list holds no value for your muscle building and strength training gains.
That is all there is to it folks. Did you find this article helpful? Drop me a comment down below and I’ll get back to you!
Remember to train hard and train SMART!