4 Fundamental Supplements for Building Muscle
Most supplements are bullshit. Especially when it comes to supplements for building muscle.
I’ve tried just about every supplement out there. From rare Chinese herbs claiming to extend your life by 40 years to a funky mushroom that grows on the backs of caterpillars native to the Andes, I’ve spent literally thousands of dollars on supplements.
Most of that money was wasted on crappy supplements that don’t work.
But, there are some that work – you just have to know which ones.
That’s why I’ve made this list for you. I remember when I first started getting into fitness, I was completely clueless. I got scammed on numerous occasions by GNC and it wasn’t until 6 months later that I started to figure things out.
I want you to learn from my mistakes. Don’t do what I did. Don’t get scammed on supplements.
So What Will These Supplements Do? Are They Like Steroids?
Absolutely not. Steroids are an entirely different animal.
These four supplements for building muscle are meant to serve as a basic foundation that will make it very easy for you to pack on slabs of lean muscle.
The supplements that I recommend in this article aren’t going to give you unrealistic gains. You’re not going to transform into Arnold Schwarzenegger overnight.
In fact, I’m going to be completely upfront here: you don’t even need these to build muscle. They’d definitely help a lot, but you don’t need them.
Yeah, that’s right. You can build muscle just fine on a healthy diet.
If you can’t afford these supplements, that’s fine. Learn how to bulk up when you’re broke.
Supplements are meant to do just that: supplement your diet, not replace it.
“Why should I take supplements if I don’t need them,” I can hear you ask. And it’s a valid question.
Because these supplements will improve your recovery time, give you more energy, increase your strength, and make you feel better all around.
They’re also phenomenal for health in general, so I would highly recommend incorporating them into your diet.
1. Whey Protein (Roughly $25/month)
Whey protein is, by far, one of the best supplements for building muscle. Ask any bodybuilder what supplement they first started taking, and most likely, they’ll tell you that it was whey protein.
Whey protein is a fantastic way to get in an extra 25 to 50 grams of protein every day. It’s convenient for when you’re traveling, when you’re in a hurry, or when you just got out of the gym and need some calories to nourish your muscles.
Just put two scoops in a bottle, fill it with water, and shake.
Whey protein has numerous benefits, from increasing your protein intake, to helping you recover faster after a workout, to loading your body with amino acids, which are essential to building muscle.
Whey protein is fast digesting – compared to meat which takes roughly two hours to digest, whey protein takes only 30 minutes! That’s why it’s perfect to have right after a workout. It gets the anabolic process moving right away.
My Recommended Brand: Optimum Nutrition Gold Standard 100% Whey
Like I said, I’ve tried tons of crappy supplements for building muscle, and whey protein is no exception. Bad whey protein will make you nauseous, bloated, and turn your house into a gas chamber.
Good whey protein on the other hand, will do none of this. Instead, it will help you get jacked faster than you ever thought possible. Good whey protein is one of the best supplements for building muscle…no joke.
That’s why I recommend ON Whey. It’s high quality AND it has the lactase enzyme, so even people who have trouble with dairy can take it. I personally can’t stomach milk, but I have no problems taking ON Whey.
In addition, this whey protein is a blend between concentrate and isolate. I won’t go too deep here, but isolate is very low in fat and concentrate is very high in fat. By blending the two, this whey protein has a good balance of protein and fat, which is crucial, because fat is required to repair muscle cell membranes.
To read more about different types of whey protein click here.
2. Creatine (roughly $2.50/month)
For something so cheap, you may think that it isn’t very effective.
Despite its cheap price, creatine is by far the most powerful legal muscle-building supplement on the market.
Studies have consistently shown that it has a massive effect on your strength and size. According to this study, it can increase your strength by up to 15% in just 5 days. It’s also been shown to increase your muscle mass.
So in short, if you’re trying to get big and strong, take creatine. It is probably THE best supplement for building muscle. Arguably, it’s even more effective than whey protein.
My Recommended Brand: Optimum Nutrition Micronized Creatine
I personally haven’t tried any creatine other than this.
Why? Because within a week of taking it, I saw the results.
I take five grams every day with breakfast, and I’ve noticed no adverse side effects. The last container of creatine I ordered was about a year ago. It cost me $33, and I still haven’t run out.
Also, keep in mind: Creatine pumps water into your muscles, which keeps them hydrated all of the time. It also makes them look bigger.
So, if you do decide to try out some creatine, be sure to start drinking more water so that it can do its job.
If you get ANYTHING from this list, get some creatine. In my opinion, it’s one of the best supplements for building muscle out there, if not THE best.
3. A Good Multi-Vitamin ($20/month)
Trying to get all of the nutrients you need from regular food is nearly impossible nowadays.
The soil that our food comes from has long been depleted of nutrients, due to years and years of nonstop farming.
GMOs have a fraction of the nutrient density that organic, real food does.
So, unless you’re shelling out $900/month for grass-fed beef and organic vegetables from the farmers’ market, you’re nutrient deprived.
And do you know how hard it is to build muscle when you’re nutrient deprived? It’s pretty hard.
That’s why I recommend taking a multi-vitamin. Obviously it isn’t a cure-all; you can’t have a terrible diet and take a multivitamin, expecting to fill in all of the gaps.
But it does give you a lot of the nutrients that you’re missing. Not only is it one of the best supplements for building muscle, it’s also great for all around health.
My Recommended Brand: Animal Pak
I’ve tried a whole bunch of multivitamins, and Animal Pak is my favorite.
It’s built specifically for bodybuilders, so it has a lot of ingredients that “regular” multi-vitamins leave out.
Milk thistle for heart/liver health, bromelain for joint/tendon health, and ginseng for testosterone production, as well as dozens of other ingredients not typically found in “normal” multi-vitamins.
When I first started taking “The Pak,” as bodybuilders sometimes call it, I noticed a huge surge in my energy. Was it a placebo effect? I don’t know, I guess it could have been.
But the fact that it’s loaded with healthy ingredients makes me think otherwise.
4. Quality Fish Oil ($27/month)
There is an enormous amount of evidence that omega-3 fatty acids found in fish oil are extremely beneficial to health.
From supporting healthy cholesterol levels, to repairing and maintaining joints, to boosting your mood, fish oil is an absolutely essential part of a healthy diet.
Fish oil is one of the best supplements for building muscle, for several reasons.
First, your body uses cholesterol to build muscle cells – so having healthy levels of it is pretty important. Second, working out frequently can stress your joints, so having a good fish oil to repair them is very, very beneficial.
Lastly, fish oil will improve your mood. This may seem minor, but I know that it’s way easier for me to hit the gym hard when I’m really happy.
It’s important to get a quality fish oil – many are loaded with cheap oils and fillers.
I’ve tried around 7 or 8 different types of fish oil, and there’s actually a few that I could recommend.
To keep things simple though, I’m just going to recommend one.
My Recommended Brand: Viva Labs Krill Oil
Viva labs is an all around great brand. I’ve been purchasing their products for quite a while now, and I’ve been pretty satisfied with the results.
When I take 2 pills of their krill oil every day, I find that I’m more energetic.
In addition to this, krill oil has a very powerful carotenoid known as astaxanthin. This funny sounding nutrient has massive benefits from detoxing your cells to improving your skin health to decreasing inflammation in your body.
Invest In Yourself! (You’re Worth It)
All of this adds up to about $75/month. Let’s put that in perspective.
The average American spends about $210/month eating out.
A pair of new Nikes will cost you about $140.
If you go clubbing twice a week, you probably spend $120/month on cover charges and $240/month on taxi fares.
If you go to Starbucks everyday for black coffee and a bagel, that’s about $150/month.
How much is your health worth to you? Is $75/month a good price to pay for a huge increase in your ability to pack on muscle?
I personally use all of these supplements, and I have been for years. Why? Because they work.
For just $75/month you can make an investment in your body. An investment in your health, your confidence, the respect that you get from others, and your sex life.
So I think the obvious question is: Why wouldn’t you want to invest in yourself?
Until Next Time,
-Jon
About the Author Jon Anthony
After learning to successfully trade the market, build a six pack, start a social circle from scratch, and increase his IQ by 15 points, Jon Anthony has decided to teach others how they can, too. He plans to move to Las Vegas next year to invest in real estate and live it up.
