Top Muscle-Building Supplements
1.
Creatine Monohydrate
✅ Most studied and effective for muscle growth & power💥 Increases ATP, strength, and workout performance🕒 Best taken daily, 3–5g (no need to cycle)🔬 Safe long-term for most people
2.
Protein Powder
(Whey, Casein, or Plant-Based)
🧬 Supports muscle repair and growthWhey = fast-absorbing, great post-workoutCasein = slow-digesting, good before bed🔁 Goal = ~1.6–2.2g of protein/kg of body weight daily
3.
Branched-Chain Amino Acids (BCAAs)
🔧 Leucine, isoleucine, valine = key amino acids for recovery🟡 Only helpful if you’re not getting enough protein from diet💡 Leucine is the main muscle-building driver
4.
Beta-Alanine
🚀 Boosts muscular endurance by buffering lactic acid🌶️ May cause a harmless tingling sensation (paresthesia)📈 Dose: 3–6g/day, build up over time
5.
L-Citrulline / Citrulline Malate
💉 Increases nitric oxide → better blood flow & pump🏋️ May improve endurance and reduce fatigueDose: 6–8g of citrulline malate ~30–60 mins pre-workout
6.
HMB (β-Hydroxy β-Methylbutyrate)
🧱 Helps reduce muscle breakdown, especially in beginners💡 More useful during calorie deficits or long layoffs
7.
Multivitamins / Vitamin D / Magnesium
🛡️ Support overall recovery, hormone health, and immune function🔍 Especially important if your diet lacks variety or you’re deficient
⚠️ Commonly Overhyped (or Only Useful in Specific Cases):
Test boosters (e.g., tribulus, D-aspartic acid): Little to no effect unless clinically low testosteroneGlutamine: Not effective for muscle growth unless you’re severely overtrained or ill
