So, you’ve decided to take your muscle-building journey to the next level. You’ve got your gym membership, your high-tech workout gear, and your motivational playlist.
Creatine is the Best Muscle Building Supplement
Now, you’re on the supplement hunt and asking, “Which ones are actually worth it?” Don’t worry, muscle enthusiast! Let’s navigate through the world of muscle-building supplements and identify the best muscle building supplement, distant second places and plain old wallet draining pretenders.
Creatine is hands down the best muscle building supplement. This is a fact. It doesn’t mean that some others aren’t worthy of your consideration.
Get ready for a detailed, scientifically-backed tour of what works and what doesn’t in the supplement aisle.
Contents
As always, you can find the list of contents below and all is easily locatable within the article. I’d recommend a thorough first read through and then feel free to cherry pick areas you’re compelled to revisit. Any questions, comments or indignant remarks, feel free to use the contact me section and I will return to you ASAP.
1. All About Creatine
2. Protein powders are Useful
3. BCAAs are Over Hyped
4. The Beta-Alanine Tingles
5. L-Glutamine: The Recovery Underdog
6. Do you need Pre-Workout?
7. HMB for muscle protection
8. ZMA: The Sleep Enhancer
9. Omega 3 Fish Oil
10. Does Tribulus Terrestris work?
11. Closing thoughts and conclusion
All About Creatine
If supplements were a sports team, creatine would be the star player. Creatine is one of the most studied and proven supplements available, with research spanning decades. It increases the availability of ATP (energy) in your muscles, enabling you to lift heavier and train longer. According to a 2021 study published in the *Journal of the International Society of Sports Nutrition*, creatine supplementation can significantly enhance muscle mass, strength, and exercise performance.
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells. It helps produce energy during high-intensity exercise and heavy lifting by replenishing adenosine triphosphate (ATP), the primary energy carrier in cells. Creatine is synthesised in the body from amino acids, primarily in the liver, kidneys, and pancreas. It’s also obtained from dietary sources like red meat and fish.
As a popular supplement, creatine monohydrate is widely used to enhance athletic performance, increase muscle mass, and improve strength. Numerous studies have validated its effectiveness and safety for both short-term and long-term use.
The Discovery of Creatine
the discovery of creatine was in 1832 by Michel Eugène Chevreul, a French chemist, who identified it as a key component of skeletal muscle. The compound was named after the Greek word “kreas,” meaning meat, which is reflective of its natural occurrence in meat products. Creatine is synthesized in the human body primarily in the liver, kidneys, and pancreas from amino acids like arginine, glycine, and methionine.
Creatine Usage and Popularity
Creatine began to gain attention in the athletic community in the early 1990s. It was during this period that creatine supplements were first introduced to the market, following significant interest in its potential to enhance athletic performance. The 1992 Olympics in Barcelona were a notable event where British sprinters used creatine supplementation, further spiking interest and commercial demand for the product.
Today, creatine is one of the most popular and widely used supplements in the fitness industry. It is estimated that millions of people around the world use creatine supplements, including athletes, bodybuilders, and general fitness enthusiasts. The International Society of Sports Nutrition reports that creatine is the most effective ergogenic nutritional supplement currently available in terms of increasing high-intensity exercise capacity and lean body mass during training.
Creatine’s popularity is underpinned by extensive research validating its safety and efficacy, making it a staple in the supplement regimens of many individuals seeking to improve their athletic performance and muscle mass.
How to Use Creatine
Take 3-5 grams of creatine monohydrate daily, ideally after your workout. Mix it with water or your preferred post-workout shake. No need for a wallet sapping loading phase (eventually you’ll hit muscle saturation point) and you don’t need to cycle creatine on and off.
A plain old creatine monohydrate power will do the job. Don’t fall for these express delivery creatine supplements. They’re a complete and utter rip off and you won’t see any additional benefits, despite what the snake oil salesman says.
Creatine Gains: The Best Muscle Building Supplement
Look forward to strength gains, enhanced performance, and a bit of water retention in your muscles, making them appear fuller. Creatine is king and if you only have room for one muscle building supplement, this is it! You’ll notice creatine gains, which is more than can be said for many other supplements on this list.
Side Effects of Creatine
Some might experience minor stomach discomfort, but this is rare and can be mitigated by staying hydrated. Generally you won’t experience any side effects of creatine.
Is Creatine a yes or no?
100% yes. Creatine is king and simply the best muscle building supplement.
Protein Powders are Useful
Protein powder’s are useful but certainly not essential for muscle gain. Whether you choose whey, casein, or a plant-based option, protein supplements help you reach your daily protein targets, essential for muscle repair and growth. Research published in the American Journal of Clinical Nutrition in 2018 indicates that protein supplementation can significantly improve muscle mass and strength, especially when combined with resistance training.
How to Use
Aim for 20-30 grams of protein per serving, mixed with water or milk, and consume post-workout or as a meal replacement.
You only need a protein powder to supplement protein intake, nothing more than that! There’s nothing magical about protein powers. Again, don’t be fooled otherwise.
For a useful article on protein powder click here.
What to Expect
Improved recovery, muscle growth, and the convenience of meeting your protein needs without constantly consuming solid food.
Side Effects
Typically none, unless you have allergies or intolerances.
Is protein powder a yes or a no?
It depends. If you’re hitting your protein goals, I really wouldn’t bother.
BCAAs are overhyped
Branch Chain Amino Acids (BCAAs) are marketed as essential for muscle growth. However, recent studies, including a 2020 review in Frontiers in Physiology, suggest that if you’re already consuming enough protein, BCAAs might just be redundant. BCAAs include leucine, isoleucine, and valine, which are crucial for muscle protein synthesis but are already abundant in a high-protein diet.
What are BCAAs?
Branched-Chain Amino Acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They are termed “branched-chain” due to their chemical structure. BCAAs are vital for muscle protein synthesis and energy production, particularly during exercise.
Unlike other amino acids, they are metabolised primarily in muscles rather than the liver, enhancing their role in muscle repair and growth. Commonly found in protein-rich foods like meat, dairy, and legumes, BCAAs are also available as dietary supplements. They are popular among athletes for their potential to improve exercise performance and recovery.
How to Use BCAAs
If you insist, take 5-10 grams during or after your workout.
What to Expect
Minor improvements in muscle soreness and recovery. But if you’re eating enough protein, your body already has these amino acids and you’re wasting your money.
Side Effects of BCAAs
None, other than spending extra money. BCAA’s are overhyped and always have been.
Are BCAAs a yes or a no?
No
The Beta-Alanine Tingles
Ever felt like your skin was tingling like crazy? That’s beta-alanine tingles for you! This supplement helps buffer acid in muscles, reducing fatigue and boosting performance during high-intensity workouts. A 2019 study in Sports Medicine found that beta-alanine supplementation could improve exercise performance and muscle endurance.
It’s not so great for pure power and low rep training, but it could assist when venturing more into the muscular endurance category.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that plays a crucial role in the production of carnosine, a dipeptide that helps buffer acid in muscles, thus reducing fatigue during high-intensity exercise. By increasing carnosine levels, beta-alanine enhances athletic performance, particularly in activities involving short bursts of intense effort, such as weightlifting and sprinting (enough prolonged effort to produce the lactic acid burn).
It is commonly found in meat and fish and is also available as a dietary supplement. Athletes and bodybuilders often use beta-alanine to improve endurance, delay muscle fatigue, and enhance overall workout performance. A common side effect is a harmless tingling sensation, known as paresthesia and a red flushing all over the body.
Beta-Alanine is a common ingredient in pre workout mixtures. I’ve taken it once and never again. It felt like someone put itching powder all over me. I was itching in placers you shouldn’t. I also resembled a sun burned albino for an hour.
How to Use
Take 2-5 grams half an hour prior to training.
What to Expect
Slightly Improved endurance and performance, particularly in high-intensity exercises like sprinting and weightlifting (just beyond power territory as mentioned above)
Side Effects
A tingling sensation on your skin, known as paresthesia. It’s harmless but can feel very uncomfortable. Many people will also suffer from red blotchy skin for an hour or so following ingestion.
Is Beta-Alanine a yes or a no?
It won’t hurt if you wish to try it, but any results will be negligible and I personally wouldn’t bother. Although, email me a video of you half an hour after you’ve taken it! I hated the tingly Beta-Alanine feeling!
L-Glutamine: The Recovery Underdog
L-glutamine is promoted for recovery and immune support, but unless you’re engaging in extremely intense training, it might not be necessary. Research in the Journal of Nutrition (2020) suggests that while glutamine plays a role in immune function and intestinal health, its benefits for muscle recovery in well-nourished athletes are limited.
What is L-glutamine?
L-Glutamine is a conditionally essential amino acid, meaning it becomes essential during periods of intense stress or illness. It is the most abundant amino acid in the bloodstream and plays a vital role in numerous bodily functions. L-Glutamine supports immune system health, gut integrity, and muscle protein synthesis. It serves as a primary fuel source for intestinal cells and helps maintain the barrier between the intestines and the rest of the body. Commonly found in foods like meat, fish, dairy, and legumes, L-Glutamine is also available as a supplement, often used to aid recovery and support immune function in athletes and patients.
How to Use
Take 5 grams post-workout if you’re engaging in particularly strenuous activity.
What to Expect
Marginal improvements in recovery and immune function.
Side Effects
Mostly a sense of “Did I really need this?”
Is L-glutamine a yes or a no?
It’s a no
Do you need Pre-Workout?
These days no one can seem to train without their beloved ‘PRE’.
Pre-workouts are the rockstars of supplements, promising to turn you into a gym beast. According to a 2019 study in the Journal of the International Society of Sports Nutrition, pre-workout supplements can enhance performance, strength, and power output, however, what goes up must come down.
What is Pre-Workout?
Pre-workout supplements are designed to enhance athletic performance and energy levels before exercise. Typically containing ingredients like caffeine, BCAAs, beta-alanine (covered above), citrulline, and creatine, these supplements aim to increase energy, focus, endurance, and muscle pump. Caffeine stimulates the central nervous system, improving alertness and reducing perceived exertion. Beta-alanine helps buffer muscle acidity, delaying fatigue, while creatine supports short bursts of high-intensity activity. Citrulline boosts nitric oxide production, enhancing blood flow and reducing muscle soreness.
How to Use
Take 20-30 minutes before your workout. Start with half a scoop to assess your tolerance.
What to Expect
Increased energy, focus, and sometimes the beta-alanine tingles.
Side Effects
Youtube stupid aside (dry scooping Pre-Workout is a thing…. I kid you not), possible jitteriness, a post-workout crash, and frequent bathroom breaks if you’re caffeine-sensitive.
Is Pre-Workout a yes or no?
Do you need Pre-Workout? If you’ve had a particularly tiring night then I’d say a tub isn’t a bad thing to keep in your cupboard. The main issue with Pre-Workout is tolerance. Your body is a clever machine. If you’re pounding the pre every day, you’ll develop a tolerance and it’s effects will be diminished.
HMB for muscle protection
Beta-Hydroxy Beta-Methylbutyrate (HMB) is a metabolite of leucine. It helps reduce muscle breakdown and may aid in muscle preservation during cutting phases. A 2021 meta-analysis in the European Journal of Applied Physiology supports HMB’s effectiveness in preserving lean body mass and strength during periods of caloric restriction.
What is HMB?
Beta-Hydroxy Beta-Methylbutyrate (HMB) is a compound produced during the metabolism of the amino acid leucine. It is known for its role in reducing muscle protein breakdown and promoting muscle growth, particularly beneficial for athletes and those undergoing intense training.
HMB supports muscle repair and recovery, enhances strength, and helps prevent muscle loss during periods of inactivity or caloric restriction. It is found in small amounts in foods like alfalfa and catfish and is commonly available as a dietary supplement. HMB is particularly popular among bodybuilders and older adults aiming to maintain muscle mass and function.
How to Use
Take 3 grams daily, usually split into multiple doses.
What to Expect
Slight reductions in muscle loss during calorie deficits and improved muscle mass retention.
Side Effects
Minimal, but effectiveness can vary. At one point HMB was showcased as the new creatine! Such claims have long since vanished.
Is HMB a yes or a no?
It won’t hurt if you’re taking HMB for muscle protection, but if you’re hitting your protein intake, not overtraining and lifting heavy to preserve strength, HMB’s results will be minimal-zero.
ZMA: The Sleep Enhancer
Once marketed as a huge testosterone booster.
A study published in the Journal of Exercise Physiology in 2018 suggests that ZMA can improve sleep quality and recovery, though its effects on testosterone levels are minimal for those not deficient in zinc or magnesium.
What is ZMA?
ZMA is a dietary supplement consisting of zinc, magnesium aspartate, and vitamin B6. It is designed to support muscle recovery, improve sleep quality, and enhance athletic performance. Zinc is crucial for immune function and protein synthesis, while magnesium is essential for muscle relaxation, energy production, and maintaining electrolyte balance. Vitamin B6 aids in protein metabolism and neurotransmitter function. Athletes often use ZMA to optimize recovery, support anabolic hormone levels, and reduce the risk of deficiencies caused by intense training. Proper dosing and timing, typically before bed, are important for maximizing its benefits and promoting restful sleep.
How to Use
Take one serving before bed on an empty stomach.
What to Expect
Improved sleep quality and minor recovery benefits.
Side Effects
Occasional vivid dreams.
Is ZMA a yes or a no?
Don’t waste your money if you’re not zinc or magnesium deficient.
Omega 3 Fish Oil
Fish oil is packed with omega-3 fatty acids, which support overall health, reduce inflammation, and may aid in muscle recovery. A 2020 study in the American Journal of Clinical Nutrition found that omega-3 supplementation can reduce muscle soreness and improve muscle function.
What is Omega 3 fish oil?
Omega-3 fish oil is a dietary supplement derived from the fatty tissues of fish, rich in essential omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are crucial for maintaining heart health, reducing inflammation, and supporting brain function.
Omega-3s are known to lower triglyceride levels, improve arterial health, and reduce the risk of heart disease. Additionally, they support cognitive function and may help manage conditions like arthritis. Fish oil supplements are commonly taken by individuals who do not consume enough omega-3-rich foods like fatty fish, flaxseeds, and walnuts in their diet.
How to Use
Take 1-2 grams of EPA and DHA combined daily.
What to Expect
Improved joint health, reduced muscle soreness, and a healthier heart.
Side Effects
Fishy burps. Keep some mints handy.
Is Omega 3 fish oil a yes or a no?
For muscle building benefits it’s a hard no. But for general health reasons, it’s cheap enough to justify an inclusion within your supplement list.
Does Tribulus Terrestris work?
Tribulus terrestris is often touted as a natural testosterone booster. However, scientific support for these claims is lacking. A comprehensive review in the Journal of Dietary Supplements (2019) concluded that tribulus terrestris does not significantly enhance testosterone levels or muscle strength.
What is Tribulus terrestris?
Tribulus terrestris is a plant traditionally used in herbal medicine, particularly in Ayurvedic and Traditional Chinese Medicine. It is often marketed as a supplement for boosting testosterone levels, enhancing libido, and improving athletic performance. The plant’s active compounds, called saponins, are believed to stimulate the body’s natural production of testosterone.
How to Use
If you must, follow the supplement’s dosing instructions (it comes in different strengths)
What to Expect
One word – nothing.
Want to learn all about testosterone and how I boosted my natural production? Click the two links below.
Side Effects
Potential stomach discomfort and the realisation that your testosterone isn’t skyrocketing.
Is Tribulus terrestris a yes or a no?
Does Tribulus terrestrial work? Absolutely not. It’s another supplement which was heavily marketed in muscle magazines and turned out to be a steaming pile of crap!
Closing thoughts and conclusion
The supplement industry can be like the Wild West, with products making grand promises but often delivering little more than an empty wallet.
Stick to the basics like creatine, protein powder (if you’re not hitting your protein goal), and fish oil (health) for proven results. creatine is the best muscle building supplement, so if you can only purchase one, this should be top of your list.
Pre the internet boom, Muscle and Fitness, muscle Mag International, Flex magazine and smaller publications were all owned/sponsored by supplement companies. Around 30% of the content were advertisements. there was no real regulatory screening of wild claims and people fell for them hook line and sinker, myself included.
Nowadays we have a plethora of social media influencers sponsored by many more supplement companies. Obesity is at its highest and society is in a vulnerable position to fall for quick fixes. Please don’t be one of these people.
Remember, no supplement can replace a solid diet and consistent training.
I’m sure this won’t be my last post on supplements, as I have a complete hatred of false marketing and downright lies! Your best muscle building supplement is really limited to one – creatine! creatine is king and the remainder aren’t even in the same stratosphere.
Once again, I’d like to thank you very much for reading this article. If you have any questions/comments about anything, feel free to use the contact me button and I will do my best to get back to you ASAP.
Below this article you’ll find the subscription option. I don’t spam and value to you is always my passion. If you do subscribe, you’ll be immediately notified of a new post or exciting news being released.
Chat soon,
Matt.