Welcome to my two part article about the best (and the worst!) Muscle Building Supplements out in the big, scary supplement world!
Scary because it’s easy to have your hard earned cash innocently ripped out of your pockets! In muscle building supplements, we have another area of the fitness industry that is very conflicting.
If you talk to anybody in your gym or read any of the fitness magazines you’ll be certain to get conflicting answers as to what’s good and what’s not for building muscle! (in the magazines case you’ll only be told what’s good for their fat wallets!)
Below are the supplements I’ve studied and personally used for myself.
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Multi-Vitamins
This is a supplement that most people take for granted as you won’t see direct or ‘obvious’ effects from taking multi-vitamins but they are essential for people who are training for muscle growth.
The stresses that we place on our bodies when we lift heavy weights causes free-radicals to be released which in turn can cause muscle breakdown.
Being deficient in just one vitamin can start this process and/or stop new muscle from being built. Because of this, we need more vitamins than the average joe who does no activity!
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Creatine
‘Ok! Say hello to my lil friend!’ – Creatine has the reputation of being the big dog when it comes to muscle building supplements that you can purchase over the counter.
It has been the leading supplement for packing on size and strength for absolutely years and nothing has changed (apart from all the different Creatine variations there now are).
Creatine works, in simple terms, by adding to your bodies energy store and this form of energy is used to increase performance in exercises that require short, intense bursts of energy (i.e heavy weight lifting). So in the real world you’ll have increased muscular strength, increased muscular endurance and increases in muscle mass.
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Glutamine
A non essential amino acid. The most abundant amino acid in the body but when all other parts of your body have run out of glutamine supplies (i.e Vital organs) your body starts taking glutamine from the muscles. This can cause catabolism (breakdown of muscles) which is why some people supplement with Glutamine.
It didn’t do much for me personally and I’ve read studies that claim externally ingested glutamine doesn’t actually make it to the muscles. Then again there are studies that show that it does have a positive effect! (another example of the conflicting fitness industry!)
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Whey Protein
Whey protein is a supplement that I have been using since I started training and it has remained a main staple in my supplement cupboard regardless of what I have been training for. Strength, muscle growth or a specific sport.
Whey protein has a superior bioavailability to other proteins, meaning that it contains a greater concentration of usable amino acids for recovery and muscle growth. Add to this the convenience factor of using whey and you can see why this is a favourite amongst bodybuilders.
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Look out for my ‘Part 2′ where we will be discussing some more decent muscle building supplements but also some downright bad ones that you should avoid like the plague! We’ll also round them all up into one recommended muscle building stack! Stay tuned..
Thanks for reading
Altug is the owner of LoseWeightBuildMuscles.com.
Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.
Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.
Hey, I'm Altug! Owner of this site and Level 4 Certified Personal Trainer here in the U.K (or wherever in the world I am at this specific moment!). 
at 5:14 am
I’ve taken your Dymatize creatine and other supplements and feel they have definitely assisted my muscle building. It keeps me motivated to work out regularly and I’m really feeling stronger every day. However this article opened my eyes about being sure to include multi vitamins as part of my daily regimen also. Thanks for your articles and products.
at 7:47 pm
People should watch what they tell others to take!! Most of the supplements are CRAP! They pack them with useless crap ( Fillers) that could be dangerous to our health. We need expert advice on these OVERPRICED supplements. Not some idiots advice who doesn’t do the research!! Reading labels and, doing your homework on these products is the smart thing to do. don’t take some YO YOs advice on thest products. Ask the real experts… Like maybe Dr. Oz
at 8:06 pm
Mark,
Not quite sure who you are talking about in this comment but either way you’re making a ton of unfounded assumptions..
If you knew me in the slightest you’d know the FIRST thing I ever tell people to do is learn to read the label and boycott any over-priced, over-marketed brands in favour of actual ingredients within the product.
Just to illustrate my point, I personally have switched to unflavoured whey now because I don’t want the artificial sweetners that come with flavoured whey. It’s cheaper too as it’s a smaller, relatively unknown brand..
This post is about the best supplements for muscle building, NOT the best brands or brands which carry the best ingredients for the value. That’s another post for another time…so I’m not sure where you got the idea that I was recommending supplements containing crap and fillers..
Someone clearly woke up on the wrong side of bed this morning
but thanks all the same for your “not very well researched” comment – I’m glad I could set the record straight.
Altug
at 9:12 pm
I guess building muscle is not that easy especially if you are doing it for the sake of looking good. At first I was doing alright but soon later, I got frustrated because my body does not seem to listen to me anymore. I know that it’s time to get help. My friend introduced me to creatina and he said that it is very safe and do not damage kidney or liver. Sounds good isn’t it? I think I will give it a good try and will share out here. Does anyone has experience in creatina before? Feel free to share with me.
at 12:38 pm
I wouldn’t say your body stopped listening to you – I would say that you stopped listening to your body.
If you keep doing the same thing over and over and expecting different results then you’ll soon get frustrated. The body adapts quickly so you need to listen to your body when it stops growing and hits a plateau.
Supplements aren’t going to change anything if your body has stopped responding to the workout that you’re currently doing.
Hope that helps
Altug