It has never been easier for you to build muscle. Numerous muscle-building supplements support fast muscle growth, strength, and fat loss.
Some people take muscle builders simply to gain mass. Others take them to look bulkier. Many muscle builders claim they can boost muscle, no matter your reasoning. However, not all of these muscle-building supplements can back up their claims.
The best muscle builders use clinically proven ingredients to boost muscle growth, protein synthesis, and faster muscle recovery. Others use pseudo-science.
Are you looking for the best muscle-building supplements? Want to discover which products are actually worth buying for muscle growth? Our editorial team has extensively researched and ranked the very best muscle-building supplements for 2022.
The Best Muscle Building Supplements for 2022
We spent considerable time contacting manufacturers, examining lab reports, and personally testing lab reports to discover the best muscle-building supplements for 2022.
After much research, here are the very best muscle builders for 2022:
- 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
Ignite from Xwerks is a pre-workout that gives your body several ingredients it requires to build muscles before you start to workout. It is currently available in four delicious flavors (watermelon, green apple, orange, and blueberry).
Most pre-workout formulas flood your body with chemicals, stimulants, or other ingredients that make you crash and burn after you work out. Ignite breaks the mold on your typical pre-workout because it gives you a natural boost in energy levels and focus-boosting ingredients. Within minutes, you’ll feel a smooth burst of energy and unparalleled focus.
Some of the key ingredients found in Ignite include DMAE, Rhodiola Rosea, beta-alanine, and B vitamins. There’s also a small amount of caffeine and lactate, which together have shown tremendous ability to support muscle growth in clinical studies. Ignite begins the muscle-building process before you work out, making it one of the best muscle builders available on the Internet today.
Ashwa is the second muscle-building supplement from Xwerks on our list. As the name would imply, Ashwa is a pure ashwagandha supplement in gummy form. Ashwagandha has been used in Indian medicine for centuries for its ability to improve the body’s ability to respond to stress. This is said to relieve stress & anxiety, improve physical performance, and help build muscle.
Numerous studies confirm that ashwagandha can improve body composition and do it well. These studies concluded that ashwagandha could improve testosterone levels, making it easier for men to build muscle, shed fat, and get stronger. This is why Ashwa is the perfect complementary product to Ignite from Xwerks and a must-have in your gym bag.
Ashwa currently comes in a 30-serving container and costs only $19. It comes with a 30-day money-back guarantee and can be purchased directly from Xwerks or Amazon.
Pre Lab Pro
Pre Lab Pro is another pre-workout formula that supports faster muscle growth by enhancing nitric oxide production. By taking Pre Lab Pro when you work out, you can smash through workout plateaus and enhance your power output for massive muscle-building gains.
Although you may have thought protein and creatine are the secrets to muscle gains – this isn’t true. You have to give your body the right ingredients before you work out to push your muscles further. Pre Lab Pro does exactly this by enhancing your pump and endurance with the most potent nitric oxide boosters on the market.
Some of the main ingredients include caffeine, theanine, the Setria performance blend, and beetroot powder, along with vitamins, minerals, and other nutrients. If you want a powerful muscle-building pre-workout, then look no further.
If you want to build muscle faster, boosting your testosterone levels will make your life easier. TestoPrime is a powerful supplement designed to do just that.
TestoPrime contains powerful ingredients like D-aspartic acid, Panax ginseng, fenugreek, and KSM-66 ashwagandha, proven to support higher testosterone production in men. According to the manufacturer, these ingredients boost physical and mental energy, protein synthesis, endurance, and much more.
TestoPrime is one of the premier testosterone boosters on the market right now. It uses clinically proven ingredients, has zero side effects, and can enhance testosterone production in several different ways. Since higher T levels are associated with power output and muscle mass, TestoPrime can be a healthy addition for faster muscle-building gains.
D-Bal Max is one of the best-selling muscle-building supplements on the Internet. It is described as “pure bodybuilding dynamite” and gives you the performance-boosting, muscle-building effects of Dianabol without any steroids’ side effects or risks.
D-Bal Max uses a relatively simple yet effective formula despite having powerful muscle-building effects. It contains BCAAs, a whey protein complex, and hydroxy ecdysterone, all of which are proven to support muscle mass increases in a safe, timely manner.
According to the manufacturer, taking D-Bal Max can not only improve muscle mass, but it can also increase strength, endurance, stamina, and pump while you lift as well. It works quickly safely and will help you take your performance to the next level, making it a worthy addition to your muscle-building stack.
Transparent Labs Mass Gainer
If you’re looking to bulk up quickly, then Mass Gainer from Transparent Labs might be the perfect supplement to add to your muscle-building stack.
Each serving of Mass Gainer contains a whopping 53g of protein as well as a healthy serving of creatine, carbohydrates, and calories to help you bulk up fast. While this sounds like an extremely high dose of protein, this protein takes a while to digest, thus ensuring the protein isn’t wasted. Each serving is also a whopping 196.7g, one of the largest serving sizes in the protein space. This is similar to other gainer supplements in the space as well.
Overall, Transparent Labs Mass Gainer is one of the best-rated and most popular mass-gaining supplements. If you’re in a bulking phase and looking to bulk up and build muscle faster, then Mass Gainer from Transparent Labs may be right for you.
CrazyBulk Intensive Pre-Train
Like a few other muscle-building supplements on our list, Intensive Pre-Train from Crazy Bulk helps you start building muscle before you work out. It is priced at $57.99 per tub and designed to help you train harder, lift heavier, and get fired up before you hit the gym, maximizing your pump.
CrazyBulk added several powerful ingredients, including En-Xtra (a blend of caffeine with other ingredients), KSM-66, thiamine, and more, to back up their claims. Using Intensive Pre-Train daily can boost your energy, focus, and motivation and ultimately build muscle from your intense workouts.
Overall, Intensive Pre-Train is a solid pre-workout supplement to help you build muscle mass and is a solid alternative to Xwerks Ignite.
Tri-Protein is another muscle-building supplement from CrazyBulk that uses six different types of protein and three muscle-building phases to supercharge your muscle growth. At only $56 for a one-month supply, Tri-Protein is one of the truly elite muscle-building protein powders on our list.
The six potent types of protein in Tri-Protein include whey protein isolate, whey protein concentrate, micellar casein, milk protein concentrate, calcium caseinate, and whey protein hydrolysate. According to CrazyBulk, these six different types of protein work across three phases, truly enabling massive muscle mass gains.
Simply add one 30g scoop of Tri-protein to water, almond milk, or other beverage of your choice. If you want a top-quality protein powder to support your muscle-building goals, then CrazyBulk Tri-Protein may be right for you.
CRN-5 is yet another muscle-building supplement from CrazyBulk. CRN-5 is a creatine-based supplement that uses five different types of creatine for maximum absorption, muscle growth, and explosive strength gains. CRN-5 is by far one of the most popular muscle-building supplements, backed by thousands of reviews from customers all over the world.
Inside each scoop of CRN-5, you’ll find creatine monohydrate, creatine hydrochloride, creatine ethyl ester, creatine citrate pyruvate, and tri-creatine malate. CrazyBulk also added magnesium, potassium, and sodium to ensure you stay hydrated because of the large dose of creatine.
If you’re looking for maximum power output, reduced fatigue, and intense energy gains, then CRN-5 from CrazyBulk might be exactly what you need.
HyperGH 14X is a powerful HGH releasing system that claims to maximize muscle growth while replicating the effects of HGH injections. Simply taking four tablets of HyperGH 14X and spraying the oral spray can support faster recovery times, intense energy levels, and faster muscle growth.
According to the manufacturer, HyperGH 14x contains 930mg of HGH precursors. This formula will allow you to pack on lean, hard muscle – all without the nasty side effects or risks associated with ordinary HGH.
Although there might be limited information about how exactly the supplement works, there are plenty of reviews from satisfied men from all over the world. We recommend adding HyperGH 14X with a protein powder, a pre-workout, or a creatine supplement to maximize muscle growth.
Cellucor C4 Extreme
Cellucor is arguably one of the best-known names in the bodybuilding space, and C4 is one of the most popular pre-workouts, with millions of tubs already sold. Currently, C4 comes in two forms – Original & Extreme. However, C4 Extreme is ideal for maximum muscle-building support despite its reasonable price.
C4 contains a variety of ingredients designed to support your performance. Some of these ingredients include caffeine, creatine, and beta-alanine. Depending on your individual goals, different variations of C4 will contain slightly different doses of these ingredients.
Overall, Cellucor C4 Extreme is one of the best pre-workouts for building muscle. It has the brand reputation of Cellucor, one of the most well-respected names in the supplement industry. Plus, C4 Extreme is a must-have with proven ingredients if other pre-workouts don’t suit your needs.
Ladder Pre-Workout is a potent pre-workout in the high-end supplement industry in tropical fruit and strawberry lemonade flavors. LeBron James and Arnold Schwarzenegger designed it. It’s also NSF Certified for Sport, which contains zero banned ingredients.
Ladder contains some of the most powerful energy & focus boosters known to man, including caffeine, beta-alanine, phosphatidylserine, citrulline, and much more. These ingredients are meant to intensify and lengthen your workouts to help you push you further when you work out.
If you’re looking for a high-end pre-workout designed for maximum energy & endurance, then it is tough to beat Ladder Pre-Workout. Plus, it has arguably the toughest manufacturing & quality standards for a bonus.
Onnit Total Strength Performance
Onnit is another well-known company in the supplement space. Their “performance formula,” Total Strength, is designed to boost energy and muscle growth in a variety of different ways without requiring caffeine.
Inside each scoop of Total Strength, you’ll find adaptogens, vitamins, herbal extracts, and plant extracts. These ingredients are found in the “Power Blend,” the “Performance Blend,” and the “Onnit Support Blend.” Each blend has various benefits to help you achieve your goals faster.
Onnit is known for its scientifically-backed supplements, and Total Strength Performance is no different. Total Strength is a solid choice if you want a clean, safe performance enhancer.
Blackwolf is another top-rated pre-workout supplement designed to help support muscle growth. It comes in caffeinated and caffeine-free varieties and numerous flavors like blue raspberry, fruit punch, and green apple.
Blackwolf Pre-workout also contains some of the highest doses we’ve seen in our muscle-building pre-workouts. Each serving contains 3,200mg of beta-alanine, 3,000mg of creatine, 6,000mg of citrulline, and 200mg of caffeine in each serving. These ingredients work to heighten your focus, maximize your endurance, and supercharge your energy levels.
Although Blackwolf isn’t quite as well known as other pre-workouts, it is one of the most powerful on our list. If you want a high dosed, potent pre-workout, then Blackwolf may be right for you.
4 Gauge is a potent pre-workout supplement that promises to “load up your guns” for maximum pump and endurance while you work out. It comes in an appropriate shotgun-shell case that promises unparalleled energy and focus.
4 Gauge contains high doses like Blackwolf pre-workout. It contains 6,000mg of citrulline, 150mg of caffeine, 300mg of beet extract, and 200mg of theanine. Together these ingredients boost energy levels, widen blood vessels, and give you “skin-splitting pumps” to help you reach your fitness goals.
Despite the high doses, 4 Gauge is tolerated extremely well and is one of the best-rated pre-workout supplements in the industry. If you want explosive energy and extreme muscle pumps for faster muscle growth, then 4 Gauge might be right for you.
Powher Preworkout is a pre-workout supplement specifically designed for women. It promises to deliver more intense workouts, improved focus and motivation, and enhanced energy levels, all with one great tasting flavor.
Powher contains many similar ingredients to most other supplements on our list. It includes En-Xtra, green coffee bean extract, B vitamins, and much more – all of which are proven energy boosters.
Powher is also formulated by a registered dietician, making it one of the few doctors recommended and formulated by medical experts. This is why Powher is one of the trendiest pre-workouts for women to build muscle and for better workouts.
Clenbutrol from CrazyBulk is our final muscle-building supplement to make our rankings. Clenbutrol reportedly supports muscle building in several different ways. It was specifically designed for fat burning, improved athletic performance, and better lean muscle retention. All of these benefits are associated with the popular steroid Clenbuterol.
Some of the potent natural ingredients in Clenbutrol include bitter orange extract, garcinia cambogia, vitamin B3, and guarana. These ingredients both accelerate fat burning and boost energy levels.
If you’re looking to reap the benefits of Clenbuterol without the numerous risks and dangers, then Clenbutrol may be right for you. It isn’t necessarily the strongest muscle builder on the market, but it will help you retain muscle mass efficiently.
What an incredible list of the best muscle builders to buy in 2021, and as a final recap, let’s cover the top qualities of each muscle building supplement before reviewing how we ranked the most popular products to use:
|Pre Lab Pro||
|Transparent Labs Mass Gainer||
|CrazyBulk Intensive Pre-Train||
|Cellucor C4 Extreme||
|Onnit Total Strength Performance||
How We Ranked the Best Muscle Building Supplements
Every muscle-building supplement will claim to be the most effective supplement to build muscle. However, many of these supplements are just blowing smoke.
To separate the ineffective supplements from the real supplements that can help you build muscle, we used the following metrics:
Clinically Proven Ingredients
While there is no magic way to build muscle, several ingredients are proven to help build muscle. Some of these ingredients include protein, amino acids, and creatine. We preferred muscle builders that used several proven ingredients and other clinically studied ingredients to build muscle.
Some muscle-building supplements have all the right ingredients but don’t have effective dosages. We preferred muscle-building supplements that had dosages that were clinically studied and proven to support muscle growth. However, we also considered safety and preferred supplements that didn’t contain too high of a dose.
Most muscle-building supplements don’t just contain ingredients proven to support muscle growth. Instead, the best supplements contain complementary ingredients that help support muscle development, focus, energy, fat burning, strength, and much more. We preferred these products over those that were entirely focused on muscle growth.
Flavor, Mixability, & Taste
Most muscle-building supplements are flavored in some way. Some have unpleasant flavors that are too sweet, bitter, or just downright gross. Other supplements are clumpy and unpleasant, whereas others mix easily and aren’t chunky. While not the most important factors, we still considered mixability, flavor, and overall taste of muscle-building products.
Honest Advertised Benefits
There is no shortcut or secret serum to help you gain muscle mass overnight. The best muscle builders will support your muscle growth goals. However, this requires a strength training or workout routine to deliver results. We were wary of muscle-building supplements that made exaggerated claims or claimed to be shortcuts to muscle growth.
Manufacturing History & Reputation
Some supplement companies have produced high-quality, proven supplements for decades. Others are new and have a limited track record with little known information. We were not biased against new supplement companies. However, we preferred supplement manufacturers with a proven history and track record manufacturing high-quality, proven supplements.
Overall Price & Value
Some muscle builders cost an exaggerated amount of money when they are only worth a few dollars. Others are reasonably priced, given the value they give you. We weren’t biased against any muscle builder because of the price. However, we prefer muscle builders to provide you with maximum value at each different price point – whether it be $40 or $150 for a one-month supply.
All muscle builders claim to work. However, if they don’t work, you should get your money back. This is why we preferred muscle-building supplements that had at least a 30-day money-back guarantee so that you aren’t your money if you don’t see results.
At the end of the day, the best way to determine the best muscle-building supplements from the imposters is to read customer reviews. We examined thousands of customer reviews to get into the head of customers. Did they see any results? Were they able to build muscle? Were there other benefits? Did they experience side effects? These were all questions we had to answer about each supplement.
Who Should Use a Muscle Builder Supplement?
It goes without saying – people take muscle builder supplements to grow and build muscle. However, muscle builder supplements are not just for bodybuilders looking to bulk up. Muscle builders might be right for anybody who:
- Is trying to build lean muscle mass
- Is trying to bulk up, get more toned, or improve their overall appearance
- Is trying to burn fat and replace it with muscle
- Needs to complement a healthy diet and strength training routine
- Wants to improve their energy levels, mood, and overall confidence
- Needs additional support to recover from exercise or post-workout muscle soreness or pain
Believe it or not, it’s possible to gain or lose weight while building muscle. These supplements are designed to support both bulking and cutting phases. Make sure to check the label to discover which muscle-building supplement is right for you.
Muscle Building Ingredients: What Science Says
As we’ve mentioned numerous times, there is absolutely no secret sauce or shortcut to building muscle. However, certain ingredients are proven to promote muscle growth and development. By taking the right combination of creatine and protein, for example, you can rapidly improve muscle growth.
Let’s take a look at the most common muscle-building ingredients:
Whey protein is arguably the most common muscle-building ingredient known to man. As you might expect, whey protein is backed by hundreds of scientific studies. It is a complete source of amino acids needed for protein synthesis, muscle growth, and muscle recovery. Studies have also found that whey protein is rapidly digested and absorbed by the body, making it the perfect protein source for muscle building.
Casein protein is another type of protein, also derived from milk like whey protein. However, casein is slower digesting, unlike whey protein, ideal for muscle recovery and development. Casein protein is still easy to digest, but it can take upwards of eight hours to fully digest it. Like whey protein, hundreds of studies have validated the use of casein protein for muscle building. These studies have concluded that casein protein is comparable to whey protein for improving muscle growth. To best facilitate results from casein protein, many bodybuilders and athletes recommend taking it about 30 to 45 minutes before bed to promote recovery while you sleep.
Plant-based protein is less studied than whey or casein but still may support muscle growth. Plant-based protein is also available for vegans and may not cause bloating or other abdominal issues like whey or casein protein. This is why plant protein sources like soy, pea, and other vegetables are becoming so popular in the health community. As far as science-backed plant-based proteins, rice and pea protein sources are the most proven. In one study, researchers found using a combination of both pea and rice protein was as effective as whey protein for building muscle. However, other studies have not replicated these results, so more studies are needed.
Creatine is arguably the king of muscle building. Creatine is actually a natural chemical produced by your body in small amounts. Creatine is made from amino acids like arginine, glycine, and methionine, making it one of the safest & most effective natural supplements for building muscle. In fact, when taken in supplement form, creatine has demonstrated the remarkable ability to boost muscle growth & development. It also enhances energy at the cellular level. Creatine’s other potential benefits include reducing muscle damage, improving anaerobic endurance, and eliminating muscle soreness.
Caffeine is often thought of as a cognitive enhancer, but new studies suggest it may support muscle growth. Various studies have found caffeine improves metabolic function, promotes muscle endurance, and improves strength. In a 2009 study, for example, researchers evaluated caffeine’s effects on people doing a single rep at their reported max weight. Researchers discovered that participants who were given caffeine could bench press 11% heavier and leg press 12% heavier than a placebo. This affirms that you can push yourself longer and harder at the gym by taking caffeine daily, supporting strength and muscle growth.
Beta-alanine is an amino acid linked to muscle growth. In one study, researchers found that beta-alanine supplements allowed male participants to lift 18% more in total and do 22% more reps on average than a placebo group. In other words, beta-alanine significantly enhanced performance and strength when used as a pre-workout.
Citrulline, or citrulline malate, is another amino acid used for muscle building. Citrulline helps support muscle growth by promoting the production of nitric oxide. Nitric oxide is a gas naturally produced by the body that widens blood vessels and improves blood flow, improving endurance. In one study, researchers gave citrulline to participants and found they could perform upwards of 53% better while bench pressing than participants taking a placebo. The same group also experienced 40% less muscle soreness on average. Other studies have found that citrulline boosts aerobic performance, blood flow, and other benefits. It is most effective when taken in doses of 4g to 10g, so make sure to find a muscle builder with this dosage.
BCAAs are commonly used to boost muscle growth; despite the fact, there is little to no evidence, they can actually boost muscle development in any way. BCAAs are made of three amino acids – valine, isoleucine, and leucine. While studies have shown that they can reduce fatigue, minimize muscle damage after a workout, and boost immunity, few large-scale studies on BCAAs are particularly related to muscle growth. In fact, some studies have shown you may be better off actually consuming BCAAs through diet instead of supplements.
Likewise, there is evidence that some testosterone-boosting supplements ingredients may not be for muscle development because they lack scientific knowledge. Evidence. Although they are often marketed this way, some of the most common testosterone boosting ingredients like Tribulus, DMAE, and DAA have not been shown to raise testosterone in any meaningful way significantly.
Overall, there are still several science-backed, effective muscle-building supplements readily available now. By adding the right muscle-building stack with strong doses, you can boost your strength gains and maximize your muscle growth.
Side Effects of Muscle Building Supplements
Most of the ingredients in muscle-building supplements are not associated with significant side effects when used in normal dosages by healthy adults.
Per FDA regulations, any supplement sold must contain ingredients and dosages that the FDA has granted a GRAS status. This means they are not linked to any significant adverse harmful effects in most healthy adults.
However, you might experience mild side effects when taking certain muscle building supplements, such as:
- Diarrhea or constipation
- Stomach discomfort
- Bloating and indigestion
These side effects are typically temporary, mild, and/or rare. Talk to a doctor before you take a muscle-building supplement if you are unsure if it is safe for you to take.
Recommended Dosage of Muscle Building Supplements
Muscle-building supplements have different ingredients and require different dosages. There’s no specific dose for any muscle-building supplement that you should take daily. However, there are several proven dosages for specific ingredients.
For example, protein is the best-known muscle builder. Experts suggest you consume between .5g to .8g of protein per lb. of body weight, which comes to 90 to 140g of protein per day. This helps rebuild muscle tissue and synthesize muscle proteins.
Creatine is another popular dosage proven to work between 5g to 10g per day. Studies have shown that 5g to 10g of creatine before or after a workout can accelerate muscle development, strength, and much more.
Citrulline is proven to be effective at a dosage of 4g to 10g. In one study, taking 6g of citrulline improved their performance and reduced muscle soreness, amongst other benefits.
Beta-alanine is a unique muscle-building ingredient because studies have shown small doses taken throughout the day are as beneficial as taking it immediately before a workout. This indicates that it might be better to build up beta-alanine over time for maximum performance.
Muscle Building Supplementation FAQs
We’ve got plenty of questions about building muscle, muscle-building supplements, and how they work. Here are the answers to your most frequently asked questions.
Q. What is a muscle builder supplement?
A: A muscle builder supplement is any nutritional supplement that contains ingredients that support protein synthesis, strength, or muscle growth.
Q. What’s typically in a muscle builder supplement?
A: Muscle builder supplements can contain many ingredients, depending on how they support muscle growth. Some of the most common ingredients include creatine, protein, and amino acids. However, dozens of other ingredients can be used.
Q. What are the most science-backed ingredients for muscle growth?
A: Studies have found that whey protein, creatine, casein protein, citrulline, and amino acids are the most science-backed ingredients for building muscle.
Q. Can muscle builder supplements help with muscle soreness?
A: Good muscle-building supplements not only help with muscle growth but with muscle recovery as well. Many people will feel reduced muscle pain and soreness by taking a muscle builder.
Q. What ingredients should muscle-building supplements contain?
A: Creatine, protein, and caffeine are three of the most important ingredients to support muscle growth. Protein and creatine can fuel your muscles with amino acids and protein, whereas caffeine allows you to push yourself further while you work out, accelerating muscle growth.
Q. Should I cycle muscle-building supplements?
A: Some people do cycle muscle-building supplements, whereas others do not. You don’t necessarily need to cycle muscle-building supplements as you don’t gain a so-called tolerance. However, cycling may make it easier to reach your fitness goals. IE. A cutting phase follows a bulking phase to get lean and toned.
Q. Can BCAAs help with muscle building?
A: Brained chain amino acids, or BCAAs, may help with muscle building, endurance, and immunity, amongst other benefits. Your body needs amino acids to create new muscle tissue as well.
Q. Why do I feel tingly after taking beta-alanine?
A: Plenty of people take beta-alanine and feel tingly. It is normal and not considered harmful in any way.
Q. How much protein do I need to take per day?
A: Most experts recommend consuming 0.5g to 0.8g of protein per lb. of body weight per day (1.2g to 1.7g per kg). For the average 175lb male, this equates taking anywhere from 87.5g to 140g of protein each day.
Some experts recommend taking 1.2g to 1.5g of protein per day per lb. of body weight for maximum muscle growth. This should be spread out over the entire day to maximize protein absorption since your body can only handle so much protein at once.
Q. How important is protein really?
A: The main key to building muscle is nutrition, and protein is the essential nutrient to support this growth. Protein is required to repair muscles and support protein synthesis. However, you still need carbs, vitamins, minerals, and other nutrients to support muscle growth. Simply adding protein to your diet won’t give you everything your body needs for muscle growth.
Q. How much protein can I take with each meal?
A: Research has been inconclusive about the exact amount of protein you need to eat with each meal. However, there’s enough evidence to suggest your body has a specific limit on protein intake where excess protein will simply not be digested. This is why it’s still recommended to spread out your protein intake throughout the day.
Q. What’s the best type of protein for building muscle?
A: Whey protein is the best type of protein for fast absorption (IE., After a workout when muscles need it the most). Casein protein is a slower digesting protein that only gets digested after 5 to 10 hours, making it ideal for overnight recovery. If you are vegan or vegetarian, pea and rice protein are two of the best plant-based types of protein.
Q. is creatine good for building muscle?
A: Most experts suggest taking creatine to build muscle because it is one of the most proven supplements for muscle growth. It is one of the most popular supplements globally for a reason. However, you don’t technically need to use creatine, or any supplement, to build muscle.
Q. How much creatine should I take?
A: Studies have found creatine is effective at a dosage between 5g to 10g.
Q. When should I take creatine?
A: Creatine has been shown to work before and after a workout. It may be in your best interest to consume around 5g of creatine before and 5g after a workout to enhance muscle growth, endurance, and muscle recovery.
Q. Is creatine safe?
A: Creatine is one of the most wildly used supplements to build muscle. It is predominately safe, and studies have found creatine has an excellent safety profile. However, if you don’t drink enough water when using creatine, you may experience minor kidney or liver damage, which is why staying hydrated is important.
Q. Can I turn fat into muscle?
A: Fat and muscle are two different tissue types, which means you cannot turn fat into muscle. Muscle is an active tissue that burns calories, while fat is a different type of tissue that stores excess energy. Training hard may make it seem like you’re turning fat into muscle, but this is not the case. You’re burning away fat and replacing it with muscle, not converting it.
Q. How often do I need to work out to build muscle?
A: How often you need to work out depends on your genetics, nutrition, and intensity of workouts. Some people build muscle by only working three days a week, whereas others work out five or even seven days a week to see results. It may be a good idea to speak to a personal trainer or strength training coach if you’re beginning.
Q. How long should workouts last?
A: Everybody has a different opinion on workout lengths. However, most recommend completing a workout that lasts between 45 minutes to one hour, including stretching, warmup, and cooldown.
Q. Are free weights better than machines to build muscle?
A: Experts recommend using a combination of free weights and compound workouts to maximize muscle development. Machines are great for isolated specific muscles, but they can help stabilize certain muscles to perform compound lifting exercises.
Q. Should I use light or heavy weights to build muscle?
A: Generally speaking, most experts recommend doing five reps of heavyweights across 4 of 5 sets to build strength. However, there’s no specific rule on whether you should use light or heavy weights for muscle building. Talk to a personal trainer or experiment yourself to see which is best for your body.
Q. What’s the best way to bulk up?
A: Eating a proper diet, using muscle-building supplements, and performing a strength training routine is the proper formula to build muscle.
Q. How can I bulk up in two weeks?
A: While you may want to get big in a few weeks, muscle growth takes time. In fact, it can take several months just to add a few pounds of muscle mass.
Q. Can I build muscle without getting too big?
A: Just because you build muscle doesn’t mean you will get too big. You can build muscle whilst losing weight, thus replacing fat with muscle for better body composition. Although muscle is 10 to 15% denser than fat, it occupies the same space. This means you may not look bigger even after adding lean muscle.
Q. Can muscle builders help with weight loss?
A: Yes, the best muscle-building supplements may help you lose weight. In fact, some muscle builders contain specific ingredients like caffeine or KSM-66 ashwagandha, which are proven to support weight loss.
Q. Is rest important for muscle growth?
A: Rest is essential for building muscle. Your body has to repair itself and rebuild muscle fibers that are torn because of your strength training routine. You have to rest and sleep every day for maximum muscle growth and development.
Q. What’s the best muscle-building supplement?
A: While many of the supplements on our list can support muscle growth, we prefer Xwerks Ignite, Pre Lab Pro, Transparent Labs Mass Gainer, and D-Bal Max is our best.
The Best Muscle Building Supplements for 2022 Final Recap
Muscle builders use the most popular bodybuilding supplements to help support protein synthesis, growth, development, and recovery. The best muscle-building supplements will use protein, amino acids, and other proven nutrients to increase muscle development.
As you should now see, not all muscle-building supplements are equal. Some contain proven ingredients, whereas others use ingredients based on pseudoscience. If you want real muscle growth, you can see, you should refer to our list above to buy the best muscle-building supplements today.
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Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease or provide any kind of get-rich money scheme.