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4 Best Muscle Building Supplements (According to Science)


When it comes to the best muscle building supplements on the market, you can bet your ass that I know the facts inside and out.

I spent nearly 2 years working at a supplement store, so I know my shit—I’ve tried damn near every bodybuilding pill and powder 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 thousands of dollars literally on workout supplements.

And do you know what? Most of that money was wasted on crappy products that don’t work. But, there are some that do 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 bodybuilding—I was completely clueless.

I got scammed on numerous occasions by GNC reps who promised to help me build muscle, and I lost thousands of dollars in the process.

It wasn’t until many years later that I started to figure out which ones were actually worth my time, and which are worth YOURS!

So, with that in mind, I’d like to present to you the top bodybuilder’s supplements on the market to maximize your muscle gains.

How to Build Muscle

Muscle building supplements are actually pretty simple, and once you understand this, gaining muscle will become 10x easier.

Right off the bat, here are my #1 recommended, top muscle building supplements:

  1. Whey Protein
  2. Creatine
  3. Pre Workout
  4. Testosterone Booster

I want to make something very clear at first, though—you don’t need fancy products to build muscle. You can do it just by working out.

You can build muscle mass just fine, by working out, eating healthy, and recovering each day enough. It takes time, but it’s doable.

That being said, there are definitely some advantages to using these bodybuilding supplements—you’ll build muscle much faster.

In fact, one of these supplements, known as “SARMs” are being called the new legal steroids, and can literally 10x your gains in a month or two.

How Muscle Building Supplements Work

For the most part, bodybuilding supplements work by either increasing testosterone or giving your body the nutrients it needs to build muscle.

There’s many types of bodybuilding supplements:

  • ATP Enhancers
  • Testosterone Boosters
  • Protein Powders
  • Amino Acids
  • …and more

Some help you gain muscle by enhancing your workouts. Others work by giving your body the nutrients it needs. Others boost testosterone.

How to Use This List

The point is that there’s a lot of different bodybuilding products and supplements out there, and they all work in different ways in your body.

There’s no one perfect supplement for everyone. These will all help you build muscle faster, but which one you use is entirely up to you.

So, what I recommend you do is go through this science-based list of the best supplements for muscle growth, and pick what works for you.

#1 – Whey Protein

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Coming in at number one on this list, is good, old fashioned whey protein. This is one of the oldest and most trusted supplements on the market.

Whey protein works by giving your body more protein, so it has the building blocks it needs to grow your muscles after a workout.

Clinical Research

In fact, in a study conducted by the University of Toronto Faculty of Kinesiology and Physical Education, researchers praised whey protein for its ability to enhance recovery post-workout [1]:

“In conclusion, whey protein supplementation enhances whole body anabolism, and may improve acute recovery of exercise performance after a strenuous bout of resistance exercise… our data suggest that resistance-trained individuals may benefit from protein supplementation…”

Whey protein is a great bodybuilding supplement, especially for beginners, because it’s so effective and so easy to take.

All you do is put 1-2 scoops of whey protein in a shaker bottle, shake it up, and drink it. Then, WHAM—you’ll gain muscle and recover faster.

Benefits of Whey

As I hinted at before, whey protein has a reputation for being one of the oldest and most trusted muscle building supplements for a reason.

Whey protein has a ton of benefits, such as:

  • Maximize Recovery Post Workout
  • Excellent Source of Quality Protein
  • Helps Build Lean Muscle
  • Promotes Weight Loss

Yes, that’s right—whey protein not only helps with muscle growth, but it can also speed up weight loss. Overall, it’s great for bodybuilding as a whole.

Trusted Source: Optimum Nutrition

As 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 give you digestive problems all day long.

Good whey protein, on the other hand, will do none of this. Instead, it will help you gain muscle faster than you ever thought possible. Good whey protein is one of the most effective supplements for building muscle…no joke.

Why I Love This Brand

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.

One scoop of Optimum Nutrition Whey contains:

  • 24 Grams of High Quality Protein
  • 4 Grams of Glutamine
  • 5.5 Grams of Branched-Chain Amino Acids

If you’re trying to maximize your muscle gains, then start with getting this brand of whey protein. It’s safe, effective, and cost efficient.

They’ve got a ton of flavors, like cookies and cream, vanilla, chocolate, and whatever else you could possibly think of—and they’re all low calories.

#2 – Creatine Monohydrate

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Despite its low cost, creatine is actually extremely effective at building muscle mass in users. There’s tons of science backing this, too.

Creatine is arguably the top bodybuilding supplement for increasing strength—studies show it can increase strength quite rapidly, in fact.

Clinical Research

One study, conducted at the Neuromuscular Research Lab at the University of Oklahoma, found that creatine improved “high-intensity anaerobic peak power” by 19.6% in TRAINED athletes. [2]

This is especially impressive, because usually trained athletes are already almost as strong as they can get. Researchers concluded by stating:

“Our findings indicate that creatine, supplemented concurrently with resistance and anaerobic training, may positively affect cell hydration status and enhance performance variables further than augmentation seen with training alone.”

It’s theorized that creatine works by enhancing ATP output, which is essentially your body’s ability to exert energy and force.

In other words, to put it bluntly, creatine is probably the most important bodybuilding supplement in terms of its cost to benefit ratio.

Benefits of Creatine

As I stated, creatine is a great supplement that will seriously up the quality of your workouts, strength, endurance, and even mental clarity.

Here are some science based benefits of creatine:

  • Promotes Lean Muscle Gain
  • Helps Increase Muscle Strength
  • Improves Cellular Energy Output
  • Drastically Improves Cardiovascular Function

In short, creatine supplementation is one of the fastest ways to speed up muscle growth, improve workouts, and enhance performance.

#1 Brand: Optimum Nutrition

I’ve been taking Optimum Nutrition’s creatine monohydrate for many years now, and it’s probably my favorite bodybuilding supplement of all time.

I love this brand for two reasons:

  1. It’s 99.9% Pure Creatine
  2. It’s Dirt Fucking Cheap

All you need is one teaspoon per day, which equates to about 5 grams of creatine monohydrate—this is the best type of creatine by far.

Best Type of Creatine

Don’t fall for the expensive scams like “creatine hydrochloride” or “creatine citrate.” They cost five times as much, and don’t work any better.

You can get over a pound of fucking creatine on Amazon for just $42—that’s literally a year’s supply of creatine. That’s literally 10 cents per month.

If you’re serious about muscle gain, then you need to make getting creatine a priority. No other natural product will work faster than this.

#3 – Pre Workout

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If you want to build muscle fast, you’re going to need some help… and a good pre-workout supplement is a great way to get it.

A good pre-workout will make your workouts far better, give you a ton of energy, and help you smash the gym 10x harder than ever before.

I recommend you read my article on the best pre workout supplements, because I go very in-depth and explain exactly how they work.

A good pre-workout product will contain ingredients that take your workouts to the next level, making it easier to build muscle.

Clinical Research

In fact, one study found that supplementing with beta alanine, found in most pre workouts, increased muscle carnosine by 80.1% [3]

“Thirteen male subjects were supplemented with β-alanine (CarnoSyn™) for 4 weeks, 8 of these for 10 weeks… Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 weeks β-alanine supplementation.”

In other words, supplementing with beta alanine literally increased the building blocks of muscle in users by over 80%—that’s huge.

This is a really big deal, because muscle carnosine is a major protein building block for muscle, so the more of it, the better. That’s a fact.

Benefits of Pre-Workout

When you take a preworkout supplement, you pump your body full of ingredients that drastically improve your workouts.

Here’s some benefits of using a pre workout:

  • Improved Workout Endurance
  • Reduced Muscle Fatigue
  • Drastically Increase Energy
  • Enhance Muscle Blood Flow
  • …and more

Taking a pre-workout supplement will drastically improve your workouts, help you beat personal records, and even increase metabolism.

Trusted Source: GAT Nitraflex

Like I said, I’ve tried almost every bodybuilding product on the market, and my personal favorite pre workout of all time is Nitraflex by GAT.

In fact, I like it so much that I wrote a full Nitraflex review you can check out—it’s by far my favorite pre-workout to smash the gym hard.

One serving of Nitraflex contains:

  • Beta Alanine
  • Caffeine Anhydrous
  • Citrulline Malate
  • Resveratrol
  • DMAE
  • …and more

Beta alanine is particularly helpful for muscle building, and it’s also been shown to drastically improve muscular endurance in the gym.

This supplement is available on Amazon for just $29.99—if you take one scoop per workout, just one container will last 2-3 months.

#4 – Test Booster

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One of the biggest obstacles that guys face to building muscle is not having enough testosterone—this makes building muscle impossible.

If you want to take your muscle growth to the next level, taking a product like this one to help boost your testosterone is a major key.

A good testosterone booster contains ingredients that are backed by science, and proven to help with muscle growth, libido, and much more.

Clinical Research

One of the key ingredients in most testosterone boosters, known as D-Aspartic Acid, has been clinically proven to boost testosterone.

In fact, one study published in the Journal of Reproductive Biology and Endocrinology, found it increased testosterone by a whopping 42% [4]:

“Out of 23 participants, 20 had increased testosterone. From a mean of 4.5 ± 0.6 ng/ml serum at zero time, it rose to 6.4 ± 0.8 ng/ml, a 42% increase (Table 1). Statistical analyses indicated a significant effect [ANOVA with repeated measures: treatment effect: F(1,82) = 7.724, p < 0.0082] and a significant interaction between treatment and days [F(2,82) = 32.599; P < 0.0001].”

To put that in layman’s terms, most people who consume D-Aspartic Acid can expect an increase in testosterone by at least 40% in just two weeks.

Benefits of Test-Boosters

If you’re looking to increase your muscle mass, lift more weight in the gym, and improve your workouts, look no further than a test-booster.

The right testosterone booster will maximize your muscle growth, help increase your strength, and help you burn more calories, too.

Here are some science backed benefits of test-boosters:

  • Help Increase Natural Testosterone
  • Speed Up Muscle Growth & Recovery
  • Enhance Protein Synthesis
  • Increase Energy Levels
  • …and more

The bottom line is that supplementing with a testosterone booster is one of the fastest ways to increase muscle growth naturally.

#1 Brand: Testogen

I’d say that Testogen is probably the strongest testosterone boosting product on the market. It contains proven ingredients backed by science.

I’ve seen review after review talking about how Testogen helped tons of men increase their natural testosterone levels—and it did for me, too.

Here’s what ingredients Testogen contains:

  • Red Ginseng Extract
  • D-Aspartic Acid
  • Boron
  • Nettle Leaf Extract
  • …and much, much more

This stuff has got grams and grams of testosterone boosting ingredients, which means faster muscle growth for you if you choose to take it.

You can buy Testogen is from their official website here.

The Bottom Line

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In summary, these are the most effective supplements to gain muscle on the market right now—out of the four supplements listed, creatine is #1.

If you want to gain muscle, it needs to be a priority. Watch your nutrition, get a good workout routine, and watch your supplementation.

I’ve written guides for all of these supplements, so explore this site a bit, get some more information, and make plans to get jacked this year.

As always, I hope you enjoyed the article. If you have any questions, feel free to let me know—and of course, I’ll see you next time!

Frequently Asked Questions
❓ Do Muscle Building Supplements Really Work?

Yes, but they aren't a miracle cure; you'll not build muscle by just taking the supplements alone. A regular workout regime and good nutrition combined with the supplements I've recommended in this article will help you reach your goal faster.

❓ What's The Best Supplement to Build Muscle?

Whey protein is probably the best mass building supplement out there. It's a great source of high-quality protein, amino acids, and it's got one of the best weight to protein ratios, as well. Get it from a trusted source like Optimum Nutrition.

❓ What Supplements Do Bodybuilders Use?

Bodybuilders use many powders and pills, but there are a few main ones to keep in mind. Whey protein is a great option because it's got a lot of amino acids, and it's a great source of protein post-workout. Creatine is another, and they also use plenty of pre-workouts too.

❓ How Can I Build Muscle Fast?

The best way to build muscle fast is to take a supplement like whey protein on a regular basis, get enough recovery, eat enough protein from natural sources, and just give it time. It takes a while to build muscle, but anyone can do it given enough time.

❓ Are Muscle Building Supplements Only for Bodybuilders?

Even though bodybuilders' goal is to increase their strength and build muscle, others can use workout supplements to give them a boost. For instance, endurance athletes can benefit from taking more protein to ensure that their energy requirements are high enough. Besides, beta-alanine is a great supplement for suppressing lactic-acid.

❓ Are Test Boosters Safe?

I can only speak for Testogen, which I believe is one of the best muscle builder supplements out there. Testogen uses natural ingredients such as Red Ginseng extract and Fenugreek extract that have been used in Asian traditional medicine for many centuries.

❓ What Are The Best Muscle Building Supplement Brands?

Personally, I've tried a lot of different supplements, so all my recommendations are based on the results that I've experienced. Without a doubt, two of the best brands that I've used and got significant gains from are Optimum Nutrition and GAT. Unlike other brands, they list the ingredients used, and both are high-quality and affordable.

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Ruben Ramirez Jr
3 years ago

I see that you recommend a testosterone booster, but red supplement is going out of business. Is there a secondary supplement you would recommend I buy?


Pablo Salada
7 years ago

thank you


What's Up, I'm Jon Anthony

Women. Fitness. Money. I’ll help you achieve it.

After dropping out of college to pursue my dreams, I started this blog as a way to help other men do the same.

What started off as a fun hobby, grew into a full-scale 6-figure business that’s changing the lives of men worldwide.


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