The Only 5 Supplements You Need to Help Build Muscle

Supplement store salespeople would probably sell snake oil to their mothers.

Newsflash: most supplements are a complete waste of money. It’s an industry founded on using misleading claims to market products. These claims are often used out of context or without any real scientific evidence.

There are hundreds of brands across dozens of supplement categories.

Buying supplements can all become a bit overwhelming for somebody who doesn’t know what they are looking for.

Don’t make the mistake of taking the salesperson’s word for it, these are the only 5 supplements you need to buy to help you build muscle.

Some of these supplements are for our general health and well-being rather than directly impacting our performance in the gym. However, if we’re healthy, we can train harder and get better results. Hence why they make this list.

Spoiler alert: Testosterone Boosters, ZMA, BCAA, and Glutamine don’t make the list…

Protein is the supplement of choice for many athletes, gym rats and novices alike.

Why? Think of protein as the building block of muscle. It helps us recover from high-intensity exercise and grow muscle.

We get protein from food, such as meat. Food should be the source of most of our protein — but protein powders are a low-cost, well-absorbed, and convenient way to increase our protein intake. We should aim for a daily intake of protein of 1g of protein per lb of body weight (2–2.2g/kg).

A 5lb container of protein will cost you around $1 (USD) per serving (20–30 grams of protein). The convenience of adding a scoop of protein to a “shaker” of water (or milk) and quickly mixing…

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