So, you have been pushing yourself to the absolute limit during weight training. You did not even skimp out on the high-intensity exercise session. But why are the muscle gains not up to expectations? These are the things that we, a team that focuses on being fit, wondered when we were struggling with muscle building.
That is up until the point we got our hands on the best muscle-building supplements. After that, we could easily maintain muscle mass. However, getting dietary supplements that boost muscle growth is not as easy as we thought. We had to taste and test loads of workout supplements.
But the good news is that you will not have to go through all of these hassles to get a proper muscle-building supplement. You just need to go through this article.
The Top 17 Best Muscle Building Supplements
As we mentioned, choosing the best supplements for muscle growth was not easy. We compared tons of post and pre-workout supplements head-to-head. Also, we had to keep all of the crucial factors that experts suggested for supplements for muscle growth in mind. And these are the ones that stood out:
- Xwerks Ignite
- Xwerks Ashwa
- Pre Lab Pro
- D-Bal Max
- Transparent Labs Mass Gainer
- CrazyBulk Intensive Pre-Train
- CrazyBulk Tri-Protein
- CrazyBulk CRN-5
- HyperGH 14X
- Cellucor C4 Extreme
- Ladder Pre-Workout
- Onnit Total Strength Performance
- Blackwolf Pre-Workout
- 4 Gauge
- Powher Pre-Workout
Strength training is not easy. Your body needs a load of energy to carry out that exercise program. That is what Xwerks factored in when they were manufacturing Ignite. Want to know what this dietary supplementation has to offer? Continue reading!
The ingredients are the first thing that makes the Ignite a good pick for the best supplements for muscle growth. Unlike other pre-workout supplements, this one will provide your body with all of the ingredients it needs to build muscle. But it will not fill up your body with anabolic steroids, stimulants, or chemicals.
Instead of those, the dietary supplement will fill your body up with a natural blend. The energy-boosting and focus-enhancing ingredients of the muscle-building supplement will offer you sustainable energy without crashes. You will feel a smooth and refreshing burst of energy after having it as a pre-workout.
Like a couple of protein supplements, you will find this one available in different flavors. And among the main ingredients, you will discover beta-alanine, amino acids, caffeine, B vitamins, DMAE, Rosea, and Rhodiola. All of these are well-proven to promote muscle growth.
- It relies on a proper pre-workout blend
- Offers a sustainable energy boost
- Full of focus-boosting ingredients
- Available in different flavors
- Includes beta-alanine, amino acids, and other proven elements
Drinking whey protein powder or making protein shakes with any protein powder sounds a bit boring. That is why Xwerks took a different initiative to offer one of the best supplements for muscle growth.
So, what makes this different? While most protein supplementation, amino acid supplements, and other supplements come in powder form, Ashwa is available in gummies. You will feel like you are treating yourself instead of having a pre-workout.
But that is not the only thing it has to offer. The muscle growth blend relies heavily on ashwagandha. It is a must-have element for testosterone boosters. And just like testosterone boosters, this muscle gain formula will help boost testosterone levels. It will also make building muscle an easy process.
Furthermore, your physical performance will see a massive boost. The blend will even relax the muscle cells and muscle tissue. It can reduce muscle soreness and muscle fatigue and allow your body to avoid crashes. Even the lean body mass will see a massive improvement after integrating it with your regular diet.
- It comes in gummy form
- Boosts testosterone levels
- Relaxes muscle cells and muscle tissue
- Can boost muscle growth
- Helps in increasing muscle mass
Pre Lab Pro
When it comes to the best muscle builders, one of the go-to picks of most is the offerings from Pre Lab Pro. So, we had to check whether their offerings were worth it or not. Truth to be told, we were not disappointed.
It is not a regular formula found in protein supplements or whey protein powders. Instead, the brand has opted for a proper workout blend to build muscle by boosting nitric oxide production. And once you integrate this formula with a healthy diet, building muscle will be a piece of cake.
The brand knows that the secret to building muscle is not just by taking casein protein powder or creatine supplementation. That is why they have formulated their blend to offer your body the right ingredients before you do muscle strength training.
This blend can even offer a massive boost in endurance level other than just helping with building muscle mass. Your exercise performance will see an enormous increase as well. Also, you will find yourself suffering less from muscle fatigue as the oxide level in your body will be exceptionally high.
- Boosts nitric oxide production
- Offers the right ingredients for muscle strength training
- Improves endurance levels
- It helps to mitigate muscle soreness
- Can improve exercise performance
You might have heard about TestoPrime before. It is a well-known supplement that can improve testosterone levels. However, people consider it while looking for the best supplements for building muscle. But is it worthy of being considered?
Spoiler alert! It is! The formula aims to make the body gain muscle by increasing testosterone levels. It contains all of the ingredients required to increase testosterone. And when the testosterone levels are high, lifting weights and carrying out strength training will be pretty effortless.
Eventually, it will be easy to increase muscle mass and muscle strength. Other than just helping to build muscle, the blend can improve the overall condition of mental health. It will provide the mental energy you require to push yourself for muscle gain. So, building muscle will seem less tedious.
However, unlike anabolic steroids, this blend does not have any side effects. It will not significantly increase your blood flow like other stimulant-rich muscle-building supplements. For that reason, you can easily integrate this into a healthy diet without facing any issues.
- Helps in building muscle mass
- Increases muscle performance
- Boosts testosterone levels
- Made of natural ingredients
- Aids with muscle recovery
Wouldn’t it be great if you could enjoy the beneficial effects of anabolic steroids without having to take steroids? Well, D-Bal Max will offer precisely that, which is the main reason why it made its way to this list of the best supplements for building muscle.
Just like the name suggests, this supplement for muscle growth replicates the beneficial effects of Dianabol. But instead of utilizing chemicals, it relies on natural ingredients to promote muscle growth. However, it will not only increase muscle mass but will also help with muscle recovery.
You will find yourself less drained out after carrying out strenuous exercise sessions. Once you integrate the muscle growth supplement into your daily routine, you will notice a rapid improvement in lean muscle mass. So, there will be no need to worry about your body weight that much.
This pre-workout will also work like a charm, relaxing the muscle cells. That will further enhance the muscle recovery process. And among all of the ingredients of this muscle mass supplement, you will find branched-chain amino acids (BCAAs), whey protein powder blend, and hydroxy ecdysterone.
- Contains whey protein powder blend
- Full of branched-chain amino acids (BCAAs)
- Relaxes the muscle cells
- Helps with muscle recovery
- Boosts the muscle gain process
Transparent Labs Mass Gainer
While there are loads of casein protein powder and whey protein supplements out there, only a few increase protein synthesis and help with building muscle. And this protein supplement from Transparent Labs is one of those few.
The first thing that makes Mass Gainer a good pick for the supplements for building muscle is the strength of the dosage. Each serving of this protein supplement will have 53 grams of protein. The serving will even have a high dosage of creatine, something average creatine supplements cannot offer.
Once you start taking this protein supplementation regularly, your lean muscle weight will increase substantially. It will even boost protein metabolism and increase protein synthesis. And when the muscle protein synthesis is at full fledged, muscle gains will happen rapidly.
Additionally, as the muscle growth supplement does not have any stimulant, you will not need to worry about irregular blood flow. Instead, it will help to fight muscle soreness. You will not crash that hard after an intense workout if you take this protein powder.
- The protein powder dosage is pretty high
- It helps to increase muscle mass
- Improves muscle protein synthesis
- Aids in fighting muscle soreness
- Increases lean body weight
CrazyBulk Intensive Pre-Train
The manufacturer CrazyBulk is pretty well-known for its supplement lineup. However, the Intensive Pre-Train is one of the offerings that stands out a lot from the others. Want to know all about it? Continue reading!
As the name suggests, this blend works right before you start with your exercise sessions. All of the ingredients will help with offering you a boost of energy, motivation, and strength. As a result, you will be capable of training harder and pushing yourself to the limits pretty quickly.
Furthermore, the blend will help to increase muscle mass, promote muscle growth, and improve overall energy levels. It will supercharge your body and allow you to build muscle effortlessly. The formula can even help to reduce muscle soreness. So, you will not feel drained out after the workouts.
Another thing that makes it a worthy pick as one of the best supplements for building muscle is its ability to improve focus. This trait will allow you to stay determined entirely for muscle growth. Eventually, you will find yourself working out efficiently instead of wandering around in the gym.
- Offers a boost in energy
- Improves focus
- It helps to increase muscle mass
- Supercharges the body before workouts
- Reduces muscle soreness
The Tri-Protein is another supplement from CrazyBulk. However, it primarily focuses on muscle building, which we do not see in average offerings.
To start with, it contains six different types of protein. These proteins will get absorbed in your body in three phases, significantly enhancing muscle growth. The rate at which it improves muscle mass is pretty impressive. You can bulk up exceptionally fast.
Wondering which six proteins does this blend contain? It has whey protein isolate, whey protein concentrate, and whey protein hydrolysate. Along with that, you will find milk protein concentrate, micellar casein, and calcium caseinate. Those will enhance the muscle growth process even further.
Unlike some other muscle-building supplements, you will not have issues with having this protein shake. The formula integrates chocolate flavor, which will let you enjoy each sip of the drink. Also, the blend can even help lower the breakdown of muscle proteins.
- Includes whey protein isolate and whey protein hydrolysate
- Releases the protein in three phases
- Enhances the muscle growth process
- It comes in a natural chocolate flavor
- Reduces muscle breakdown
We have got another muscle-building supplement from CrazyBulk. And like the other two we have talked about, this supplement to build muscle is pretty unique.
So, what makes CRN-5 different? First of all, its blend contains creatine monohydrate, creatine citrate pyruvate, creatine hydrochloride, and other forms of creatine. The brand even adds essential amino acids and branched-chain amino acids (BCAAs) into the formula.
All ingredients will hydrate your body and offer you a maximum energy level. As a result, you will be able to push your body to the limits and build muscle exceptionally fast. Also, it will help you to stay hydrated, which will allow you to exercise harder for a prolonged amount of time.
Alongside that, it will fight fatigue. And that will go a long way when it comes to accelerating the muscle-building process. The blend will even work like a charm in reducing muscle breakdown. For that reason, you will be capable of increasing your muscle mass effortlessly.
- Packed with creatine
- Properly hydrates the body
- It helps build muscle quickly
- Easier to do intense workout sessions
- Fights fatigue
Want to get your hands on a proper muscle-building supplement that will maximize pure muscle mass? Well, the one you were probably looking for was HyperGH 14X.
As you might have guessed after reading the label, the formula focuses on increasing the human growth hormone. However, the blend is 100 percent legal. It only replicates the effects of HGH injections. And the blend can help you build muscle exceptionally fast.
Additionally, it will help reduce the amount of body fat and gain muscle mass quickly. The blend even does a proper job of accelerating the protein synthesis, which will let you help to accelerate muscle building. And the best part is that it comes in tablet form, which is pretty easy to take.
The HGH blend will even increase testosterone levels. Building muscle will seem like an easy task when the testosterone levels are high. Also, you will not need to fill your body up with the supplement. Four tablets will be more than enough to increase muscle mass quickly.
- Opts for a natural HGH boosting blend
- Accelerates the protein synthesis
- A quick gain in muscle mass
- Increases testosterone levels
- It comes in tablet form
Cellucor C4 Extreme
While looking for the best muscle-building supplements, we stumbled upon one of the best-known companies. Yes, we are talking about Cellucor. In the lineup, the C4 Extreme is the most famous option. So, we had to check it out.
There are two different versions available. You will find regular C4 and the C4 Extreme. And each of the muscle-building supplements has a specific aim in terms of making you build muscle. That said, the C4 Extreme is pretty tough to beat when it comes to efficiency.
The blend has a hefty amount of beta-alanine and amino acids. There is a suitable dosage of creatine as well. These will enhance protein synthesis and allow you to gain muscle exceptionally fast. The blend even has a fair amount of caffeine, which will offer you the energy boost you require for intense workouts.
Like some other muscle-building supplements, you will find the formula available in different flavor options. These flavor options will allow you to enjoy every sip of the shakes. Also, each bottle of the supplement comes at an affordable price point. So, you will not have to break your bank to get this.
- Utilizes a highly efficient formula
- It contains a hefty dose of beta-alanine
- Packed with the right amount of caffeine
- Affordable price point
- Enhances the muscle building process
Are you looking to get the best muscle-building supplements that come in unique flavorings? In that case, you should look at what Ladder is offering here.
As we mentioned, this blend comes in two different unique flavors. These two flavorings will allow you to enjoy the supplement fully. And the best part is the flavor profiles are natural. So, you will not be filling your tummy up with chemicals just to gain muscle.
Unlike some other muscle-building supplements, you will not need to break your wallet to get a bottle of this blend. It comes at a reasonably affordable price point, and the value proposition is exceptionally high. Also, the blend has NSF certification.
Wondering what benefits you will enjoy after having this formula? Well, it will help to gain muscle exceptionally fast. The muscle recovery rate will see a massive boost. It will also increase the energy levels and allow you to train harder in the workout sessions.
- It comes in two unique flavors
- Great value proposition
- Has NSF certification
- Helps with muscle growth
- Increases the muscle recovery rate
Onnit Total Strength Performance
Another well-known name when it comes to the best muscle-building supplements is Onnit. But does their offering live up to the name of the brand? Well, that is what we will describe here.
Total Strength Performance first aims to improve energy levels. And when the energy levels stay high, exercising for a prolonged amount of time becomes easy. However, it will not rely on caffeine to offer you an energy boost. For that reason, you will not face any jitter effect after having this muscle growth supplement.
In addition to that, the whole formula is full of natural ingredients. It does not have any chemicals, nor will you find any unproven elements inside the blend. As a result, the formula achieves higher overall efficiency. It will offer you positive results in a concise amount of time.
There are different flavor options available as well. Each of the profiles is natural and free from artificial flavor agents. And this flavoring will allow you to enjoy every sip of the drink. That said, the formula is full of vitamins, adaptogens, amino acids, and different plant extracts.
- Boosts energy levels
- Full of natural ingredients
- Utilizes a highly efficient formula
- It comes in different flavors
- Packed with amino acids, vitamins, and adaptogens
Imagine what it would be like to find both caffeinated and non-caffeinated versions of whey protein supplements. Wouldn’t it be great? Well, Blackwolf made that a reality!
As we mentioned, there are two different versions available. If you have a high caffeine tolerance, you can opt for the caffeine version. And if you are not that tolerant to caffeine, you will have the option to get the caffeine-free version. It even comes in different unique flavors.
You will find a hefty dosage of beta-alanine, amino acids, L-citrulline, and creatine, among all of the ingredients. For the caffeinated version, there is 200mg of caffeine per serving. And all of the elements will work like a charm when it comes to accelerating the muscle growth process.
Along with that, once you start having the formula regularly, you will notice a massive improvement in terms of endurance. It will even do a proper job of enhancing focus and allowing you to stay entirely determined with muscle gain. The energy level will also see a significant boost.
- Available in a caffeine-free version
- It contains a good amount of beta-alanine and amino acids
- Accelerates the muscle growth process
- Improves the focus level
- Boosts energy levels
Are you tired of seeing regular bottles? Want to get something that comes in a unique bottle? You might want to check out 4 Gauge.
As the name suggests, the supplement will come in a bottle shaped like a shotgun shell. However, the shape of the bottle is not the only thing that made this offering make its way to our list. It features an explosive formula that will let you quickly gain muscles and obtain your dream body shape.
Just like a 4 Gauge shotgun, it will offer you skin-splitting pumps. In other words, the energy level will see a massive boost. That will allow you to carry out intense workouts without having to feel drained. The formula will not even cause your body to face jitters or crash.
This formula is pretty rich in beta-alanine, L-theanine, caffeine, and L-citrulline. There is a hefty amount of amino acid blend too. Together, they will help you gain more muscles by pushing yourself to the absolute limit. The elements can even widen blood vessels, which will boost energy levels even further.
- It comes in a unique bottle
- Significantly boosts the energy levels
- Boasts beta-alanine and amino acid blend
- Widens the blood vessels
- Helps to gain muscles quickly
Even though there are loads of different muscle-building supplements, few will cater to women only. However, if you are looking for one, take this offering into consideration.
So, what does Powher Pre-Workout have to offer? To begin with, it utilizes a unique formula that will allow you to do more intense workouts. This blend even holds the ability to improve the focus level, which will make it easier for you to stay entirely determined when it comes to gaining muscles.
The blend is available in a great flavor too. Its flavoring will make you thoroughly enjoy the protein powder drink. And in the formula, you will find vitamin B6, vitamin B12, a good chunk of caffeine, beta-alanine, amino acid, and other ingredients. All of them will work like magic in increasing the energy level.
Additionally, the blend will help to get mental clarity. This trait will go a long way in entirely focusing on the exercise sessions. Also, as the formula is full of natural ingredients, there will be a lower chance of facing adverse side effects.
- Catered towards women
- Boosts the energy levels
- Helps with focus and motivation
- Offers mental clarity
- It helps to build muscle quickly
Want to accelerate the fat burning and muscle growth process simultaneously? CrazyBulk has got just the right thing for you!
The formula of this supplement targets muscle growth in multiple ways. Clenbutrol will help to get lean muscle mass and bulk up exceptionally fast. The blend also can improve protein synthesis, which will allow you to build muscle efficiently.
Furthermore, before the blend makes your body gain more muscle mass, it will help to shed all of the excess fats. Your lean mass will increase, which will make room for the muscle. However, it will hinder the muscle breakdown process during the fat loss process.
All ingredients inside the formula have high potency and include beta-alanine, guarana, vitamin B3, bitter orange extract, and many other proven elements. These elements will do a proper job of increasing your energy levels.
- It helps to gain more lean muscle
- Aids to shed body fat
- Hinders the muscle breakdown process
- Opts for a highly potent formula
- Contains beta-alanine
How We Ranked The Top Muscle Building Supplements
We had to keep a couple of essential factors to choose the supplements, as we mentioned initially. You will also have to keep those factors in mind to scrutinize the available options efficiently. And in this segment, we will talk about those factors. So, continue reading.
Before anything else, we checked the formula. Yes, we know there are no shortcuts for building muscle. But there are proven ingredients that can help with building muscle. And those elements include branched-chain amino acids, beta-alanine, creatine, protein, amino acid, leucine, and other components.
We have focused a lot on the options that include these ingredients. And the formulas that had more proven ingredients got a higher overall ranking in our list.
Just having the right ingredients does not make a muscle growth formula effective. It also needs to have the elements in the correct dosage. However, we found loads of options with proven components but at a surprisingly weak dosage. We did not even consider checking them out.
A sedentary human would require 60 grams of it per day. It should be 1.2 to 1.7 grams of protein per kilogram of body weight for active individuals. There is the proper dosage for the other elements as well. And the offerings that met this requirement got a higher position in our list.
As we have mentioned, there is no shortcut to building muscle. You would still have to work hard and stick to a proper exercise program. However, a couple of brands will promote their supplement as a Captain America serum, which will make you bulk up overnight. But that is not possible.
So, we did not even bother testing the formulas that exaggerated the benefits. Instead, our main priorities went to the offerings that were honest about the benefits they could offer.
Taste and Mixability
Even the highly potent formula can have a horrible taste. And if you find that the drink has an unpleasant taste, you will find yourself reluctant to have it every day, which you would not want. For that reason, we have considered the taste and flavor profile. The ones that tasted good got a higher spot.
Aside from that, we even considered the texture. Usually, the formulas that had a lousy mixability offered a grainy texture. And pre-workout drinks that have a terrible texture are not enjoyable at all. So, we prioritized the offerings that have a higher mixability rate.
Not all muscle builders can afford to spend tons on getting a muscle growth supplement. However, many will not even think twice to get a premium formula that will help them grow muscles quickly. But why should you pay more than you have to?
For that reason, instead of factoring in cost, we considered the overall value proposition. In this case, we checked whether the cost per serving was a good value or not. And the ones that could not provide an excellent overall value did not even make it into our list.
History of the Manufacturer
The track record of the manufacturer plays a crucial role. Want to know? Many brands will jump on the hype train to make easy money and exit the market. Usually, those brands will not offer effective or reliable formulas.
On the other hand, some brands have been around for an extended time. And through time, they have been offering nothing but a highly effective blend to the people. Those are the brands that we prioritized the most.
We assessed the available options based on the primary ingredients of the formula. However, different brands will integrate complementary ingredients along with the essential elements. For example, you will find branched-chain amino acids, other amino acid types, beta-alanine, and different proven components.
Those proven ingredients are there to increase the effectiveness of the formula. However, there will be some that will include random elements into the blend. Those are nothing but fillers. So, we prioritized the blends that had effective complementary ingredients instead of fillers.
Who Should Take Muscle Growth Supplements?
Anyone can benefit from these supplements because the ingredients will help with boosting energy, improving focus, and enhancing the recovery rate. However, these supplementations have a primary goal to help the body grow muscles. And these are the people that would benefit the most:
- Bodybuilders who are trying to build lean muscle
- Anyone trying to burn excess fat and replace it with muscle
- People trying to get more toned, bulk up, and enhance the overall appearance
- Someone trying to boost overall confidence, mood, and energy
- Anyone that wants to complement a healthy diet
- Bodybuilders who want to improve their exercise performance
- People who want to get fast relief from post-workout soreness
Some people trying to lose excess weight will also benefit from these muscle builders. Also, people who want to increase their weight by gaining muscle can even see improvement. Each of the formulas has its purpose. So, it is always better to check the label before pulling the trigger.
The Benefits of Muscle Builders: What Science Says?
We will repeat this; there is no shortcut for gaining muscles. However, certain elements and formulas can help you achieve the goal you have been working on with so much effort. But what does science have to say regarding those elements and blends? Well, that is what we will discuss in this segment.
Whey Protein Powder
One of the best-known protein powders available to the crowd is whey protein powder. It is the protein powder that you will find in most muscle builders and protein powders. And as you might have guessed, this popular protein powder is backed by loads of research.
Usually, whey protein powder is rich in amino acids. And these amino acids will play an essential role in protein synthesis. Research also shows that the body can rapidly absorb and digest this protein powder, making it highly effective for quickly gaining muscles.
Another type of protein that is common in muscle builders is casein. It is well-known for a longer release time. In other words, the body takes a reasonable amount of time to absorb this protein. However, that does not mean that the body will struggle to digest this protein. Just the release time is extended, which is a good thing.
For example, whey protein can cause a significant spike in blood amino acid levels right after digestion. That is great if you take it right before exercising. Casein, on the other hand, is digested at a slow pace. So, it will offer the elements over the five to ten hours window.
As a result, your body will have enough resources to build muscles even after your workout. And studies have shown that the use of this protein is genuinely beneficial when it comes to gaining muscle.
However, one thing that should be in your mind is that both the whey and casein protein are from dairy sources. Such a trait makes these two unavailable to vegan bodybuilders. Considering that, many brands are opting for plant-based protein.
Even though plants are not a great source of protein, plant-based protein plays a crucial role in helping you bulk up. Take this study, for example. Here, researchers have found that the combination of rice and pea protein was equally effective as whey and casein protein in building muscles.
In the supplement space, creatine is the king of ingredients. And there is a good reason for it. It is a naturally occurring amino acid, which means it is widely available in your body. And when you take it as a supplement, it will boost muscle development and boost energy at a cellular level.
The boost of energy can help you transform your body in a concise amount of time. In creatine, there are a good number of different amino acids. It includes glycine, L-arginine, and methionine. And all of these can play a crucial role in pumping muscles and allowing more gains.
Different studies have already validated its properties. The element can boost muscle and improve strength by improving anaerobic endurance. It also does an excellent job of reducing the soreness and repairing the damage on the muscles after intense exercise sessions.
One of the most famous natural energy boosters is caffeine. It also holds power to boost muscle development. However, it works differently compared to creatine and protein. But that does not mean it is not an effective ingredient. It is the most potent element of the muscle growth formulas.
For example, in this study, researchers have studied the effects of caffeine on people who were carrying out a single exercise program in repeat at max weight. The researchers have found that the people who took caffeine could bench press 11 percent heavier weight and leg press with 12 percent heavier weight in comparison.
They have concluded it is undoubtedly possible to push the body to the absolute limit in the gym by taking caffeine. That would eventually allow you to maximize muscle gains and strength.
Otherwise known as citrulline malate, L-citrulline is a popular ingredient in muscle builder supplements. It is an amino acid that is proven to help promote muscle gains and nitric oxide production. Now, what role does nitric oxide play? Well, it will widen up the blood vessels, which will improve the blood flow.
When the blood flow increases, physical performance increases naturally. And the benefits were validated by different studies. Take this research, for example. Researchers gave L-citrulline to the participants capable of performing 53 percent better while bench pressing.
The group also saw a 40 percent improvement in terms of muscle soreness. Other studies have shown that the element can boost aerobic performance. How? Well, through widening the blood vessels and improving the blood flow.
That said, researchers have found that this element works the best when the dosage is from 4 to 10 grams. Otherwise, its benefits are not that noticeable.
Another amino acid that has a strong link with muscle gains is beta-alanine. But what proves this statement? Take a look at this study. Researchers have found that the element allowed the participants to carry out more reps and lift higher weights.
In simpler words, beta-alanine allowed the group to enjoy a significant boost in performance and strength.
Branched-chain amino acids are another popular ingredient in muscle builders. However, there is not much scientific research that can validate its link with muscle growth. That said, BCAAs contain three amino acids. That includes isoleucine, valine, and leucine.
These can reduce fatigue, which will come in handy during intense exercise. The BCCAs also play a crucial role in minimizing the damages to the muscle. And that would boost muscle growth.
Different muscle builders will rely on testosterone boosters. However, like BCAAs, not many studies can validate their link with muscle boost. But when the testosterone level is max, you can surely push your body to the absolute limits. So, you will surely get a benefit from this element.
Side Effects of Muscle Builders
The elements of most muscle builders are natural. According to FDA regulations, all supplements should contain ingredients with the GRAS certification. And all of the ingredients with that certification are safe for consumption. For that reason, these do not associate with any severe side effects in the proper dosages.
That said, when you do not follow the standard dosages, you might experience these side effects:
- Stomach discomfort
But do note that these side effects are rare and very mild. And if you want to ensure that you do not face these, it would be better to talk to your doctor or health advisor before taking any of these supplements.
Recommended Dosages of Muscle Builders
It would be challenging to state a generic dosage for the muscle builders because each will contain elements at a different strength. So, one scoop of a particular supplement will not equal the other. In other words, you cannot compare the serving of one with the other just by considering the amount.
However, different studies did give us the required dosage for each of the essential elements. Here is a brief description of each:
The most crucial element in muscle builders is protein. And both researchers and health experts would recommend getting about 0.5 to 0.8 grams of protein per pound of body weight. That would be around 90 to 140 grams of protein for a person with an average weight.
On that note, your body would require protein to build all of the muscle. It is a must-have ingredient to rebuild the damaged muscle tissues and synthesize the muscle proteins.
In this study, researchers have found the proper dosage of citrulline malate. Researchers have found that one should take 4 grams to 10 grams of the element to see any performance boost. That dosage range is also associated with reducing muscle soreness and muscle damages.
Another essential ingredient for muscle builders is beta-alanine. Different studies show that taking a small dose of beta-alanine can help in terms of boosting exercise performance. Studies have also shown that the body needs beta-alanine to maximize muscle growth.
Now, what small dose are we referring to here? Well, that would be from 3 grams to 6 grams. For best results, take the ingredient throughout the day instead of taking it all simultaneously.
Most of the muscle builders will include creatine in the formula. And studies show that taking 5 grams to 10 grams of the element can help to accelerate muscle development. However, you need to take the ingredient before you start working out. That would make you get the most benefits.
Frequently Asked Questions About Muscle Building Supplements
Q: How much protein should one take for muscle development?
A: The amount will highly depend on the body weight. For example, you would need to take 1.2 grams to 1.7 grams of protein per kilogram of body weight to boost muscle development. In other words, the recommended dosage for protein is 0.5 grams to 0.8 grams per pound of weight.
If you consider the average weight, 175 pounds, you need to take 87.5 grams to 140 grams of protein each day to boost muscle development.
Q: Are there different types of muscle cells?
A: Yes, three types of muscle cells include cardiac muscle, skeletal muscle, and smooth muscle. The smooth muscle is in the hollow organs, such as the stomach and intestines. You will find cardiac muscle inside the heart. That said, what most people focus on is skeletal muscles.
The skeletal muscle is throughout the hamstrings, calves, quads, and other major body regions.
Q: Is there any muscle inside the brain?
A: Not really. The brain is formed of neural tissue. But different muscle builders will indeed focus on the brain. Why? Those nootropics will help you stay entirely determined with muscle development and push your body to the max by improving focus and concentration.
Q: Can muscle builders help with soreness?
A: Good muscle builders will include elements that will help with soreness. And those ingredients will help with tissue damages that occur after intense workouts. So, if you can get one of those muscle builders, you will surely notice an improvement in muscle recovery and soreness.
Q: Is it possible to convert body fat into muscle?
A: Not really! Body fat and muscle are two different types of tissue. You cannot simply convert one into the other. That said, muscle is an active tissue that will burn calories. On the other hand, fat is a particular type of tissue that stores energy for later use.
While you are training hard, it might seem like you are replacing fat with muscle. But in reality, you will be burning fat and making the muscle tissues grow.
Q: How often should I work out to gain muscles?
A: The strength training routine would vary from one individual to another. Some people can notice serious growth in muscle training three times a week, while others would need to work out five to seven times a week. To find the perfect routine, consider talking with your fitness professional.
Q: Should I work out with free weights or machines?
A: Training with free weight and doing compound workouts will offer better results in muscle development. However, it does not mean you will not see a boost by using machines. Those will let you target specific parts, which many bodybuilders want to focus on.
The Top 17 Best Muscle Building Supplements Final Words
Yes, we certainly know that there are no shortcuts for building muscles. But once you integrate the best muscle-building supplements into your exercise routine, you will be capable of getting the exact rate of muscle growth.
Those supplements’ ingredients will help your body get all of the resources it needs for muscle development. And the options that we have gone through have the right formula with the right combination of ingredients. So, you can pick one without any hesitation.
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