Top 5 supplements for muscle building (no promotion only honest reviews)

In the field of muscle building, there is a lot of confusion about various supplements in the market. Generally people confused between which supplement should they take or which should not. There are some brands which claim that their supplement products help in sport gain which means their products can help in the gain of chest muscles, biceps muscles, triceps muscles and other muscles of your body which is totally a false statement that they use for the advertisement of their products.

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Today we will discuss 5 supplements which will actually help us in muscle building.

{Note : Whenever you order any supplements then please make sure that ordered supplements are original and manufactured by some authentic company. And I also want to add that even the best artificial protein in the world has its own side effects.

So I would recommend you to check the side effects of below mentioned supplements and be aware before using any of them.

It is next to impossible to claim that artificial supplements have not any side effects.}

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Creatine.

If you want to spend your money just on one supplement then that should be a creatine. There are about 250+ supplements in the market for muscle growth. Therefore there are many fancy forms of creatine in the market such as Creatine hydrochloride and Kre-Alkalyn.

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Some studies show that creatine causes weight gain mostly because of the water retention in the body and some studies show it is effective in increasing the muscle concentration in the body. But the basic reason for using it is that it boosts our energy and helps us in lifting more weight. (1) (2)

In the creatine supplements, creatine monohydrate is the best because it is effective as much as other creatine supplements and cost is lower than rest of the supplements. (3)

There are not sufficient studies but people who use this supplement claim that it can increase the body weight by 4-6 pounds after using this for 3-4 months.

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When should we eat creatine : You can have it before your workout or after the workout. If we talk about the doses of it then many websites recommend that it must be taken in loads for initial days, the dose is 20g for 5-7 days and then 5g per day afterwards. But one more personalized approach to determine the dose of this supplement is for first 5-7 days 0.3 grams per kg of your weight and after that 0.03 grams per kg of your weight. But these doses are not announced or written by any official authorities in this field and this is not even compulsory to take doses in this way

So if you are a beginner then you can start your doses even from 5g per day so that you can feel more comfort while taking this supplement.

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You can also take this supplement on an interval basis. For eg : taking creatine for 4 weeks and not taking for 4 weeks and the cycle goes on. But this is not compulsory.

But if you are not following the interval method and want to take this supplement for a longer duration of time (eg for 6 months) then your dose should be 3 grams per day.

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HMB.

This supplement is a controversial supplement because some studies show that it can help muscle building while other studies show that it can't help in muscle growth.

According to this study, (4) 

it shows that HMB provides a number of benefits. It has many positive effects on muscle mass, and strength. It increases strength power, endurance and helps in protein synthesis. And also helps in aerobic performance by making improvement in mitochondrial biogenesis and fat oxidation.

This might become controversial because the younger generation wants results within a few days and this supplement takes some time to show its results.

So if you want to take that supplement then be patient. You have to take this supplement for about 3-4 weeks regularly to see noticeable results.

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If we talk about its doses then it should be 3-5 grams per day but at 3 different times (eg : one dose in morning, one in afternoon and one dose in evening) but one dose must be around your pre-workout. 

Pre-Workout Supplement.

There are many cheap brands providing pre-workout supplements that can prove to be very harmful for your body. So if you want to take this pre-workout supplement then it must be from good and authentic brands which will not harm your body and helps in muscle strengthening.

While purchasing pre-workout supplement, it must have 3 things in it :

• citrulline malate (5)
• beta alanine (6)
• caffeine

because these ingredients help in many ways. caffeine helps you to concentrate on your workout, citrulline helps in increasing the blood flow which increases the supply of blood to the targeted muscle.

But there is a problem with pre-workout supplements, if you are taking it on a regular basis then you can be addicted to it and you want this supplement every day to feel energetic otherwise you will feel low energy.

So if you are planning to use the pre-workout supplement then don't take more than 3 days per week to avoid the chances of addiction.

You can use this supplement while you are doing the workout of big muscles. And you can avoid this while doing the workout of smaller muscles.

Protein Powder.

As we all know that protein is the building block of muscle. So it is very important to use protein for muscle building. There are lots of people whose diet is good and their daily requirement of protein is fulfilled by their diet. But there are also so many people whose diet is not sufficient to fulfil the daily requirement of protein, so they should add protein powder in their diet.

You must take protein after doing exercise or your workout. You can take one scoop of protein per day.

Now which protein shake should we choose as there are many protein powders in the market such as concentrate, isolate, egg protein, plant protein and casein protein. But don't confuse with so many options, you can choose any of them between whey protein concentrate or whey protein isolate. 

Vitamin - D.

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The next important supplement is Vitamin - D. Those can take the pills of Vitamin - D who live in colder areas and for those who spend less time in the sun. Vitamin - D is important because it might help in the production of testosterone which is important in muscle production. (7)

So you can take any supplement which can provide Vitamin - D to your body. You can take 60,000 IU in a week or 3000 to 4000 IU in a day. Its safest upper limit is 4000 IU in a day. With the benefit in muscle building, it also has some bad effects. (8)

But these supplements can't replace your hard work and natural diet. So the most important thing for muscle building is your hard work and a good diet.

I hope, you found it to be helpful.

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