As someone new to supplements, you might be wondering just what to take and how to take it. Fear not, for this guide is here to help you understand the context behind each supplement and how it can help you build muscle. Let’s dive in!

Protein Powders: The Foundation of Muscle Building 🥤

One of the most popular supplements in the market, protein powders are essential for muscle building. They help you recover faster from workouts and provide your body with the necessary building blocks for muscle growth. There are various types of protein powders to choose from, such as whey, casein, and plant-based options.

💡TIP: Whey protein is the quickest to digest, whereas casein is slow. If you’re vegetarian or vegan, plant-based options like pea or hemp protein are perfect alternatives.

A woman holding a shaker bottle and drinking a protein shake

Creatine: The King of Muscle Building Supplements 👑

Creatine is a naturally occurring molecule that increases our body’s ATP - the main source of energy for muscle contractions. Supplementing creatine helps you increase your strength, power, and endurance, leading to better muscle gains and performance. However, it’s important to take it consistently to reap its benefits.

💡TIP: Start with a loading phase of 20 grams/day for the first week, then take 5 grams/day thereafter to maintain the effects.

A jar of creatine powder with a scoop on top

BCAAs: The Building Blocks of Muscle 💪

Branched-Chain Amino Acids (BCAAs) are essential amino acids that our body can’t produce. They help stimulate muscle protein synthesis and prevent muscle breakdown, promoting muscle growth. BCAAs are commonly taken during workouts to enhance endurance and reduce fatigue.

💡TIP: Opt for a BCAA supplement with a 2:1:1 ratio of leucine, isoleucine, and valine, respectively.

A bottle of BCAA supplements with capsules scattered around it

Beta-Alanine: The Endurance Booster 🏃‍♂️

Beta-Alanine is an amino acid that increases our body’s carnosine levels, which helps buffer lactic acid during high-intensity exercise. This means you can push through your workouts for longer, leading to increased endurance and performance.

💡TIP: Beta-Alanine can cause a harmless tingling sensation in your skin - don’t worry, it’s normal!

A person doing push-ups on a floor mat with a bottle of beta-alanine supplements in the background

Nitric Oxide Boosters: The Pump Enhancers 💪

Nitric Oxide (NO) is a molecule that relaxes and widens our blood vessels, allowing more blood, oxygen, and nutrients to reach our muscles. NO Boosters such as Citrulline Malate and Arginine help increase NO levels, leading to better pump, vascularity, and endurance.

💡TIP: Timing is key! Take NO Boosters 30-45 minutes before your workout for maximum effect.

A person flexing their bicep with a bottle of nitric oxide booster in the background

The Bottom Line 💭

Supplements are just that - supplements. They can help you reach your muscle-building goals, but they won’t work if your foundation isn’t solid - a well-rounded diet, consistent exercise, and adequate rest. You should also consult with your doctor before starting any supplement regimen.

A person flexing their back muscles against a gym backdrop

Building muscle may seem challenging, but with the right supplements, dedication, and effort, you can achieve your goals and become the best version of yourself. Keep pushing, stay consistent, and remember - gains take time. 💪