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Home / Blog / 4 Best and Worst Supplements to Use to Increase Muscle Mass
4 Best and Worst Supplements to Use to Increase Muscle Mass
So you want to look like those people on the front of fitness magazines and websites, eh?
Truthfully, they do a lot more than simply working out like maniacs and taking supplements. They fine-tune every minute of their lives for increasing the size of their muscles.
…And they have hella good genetics too!
You can certainly increase your muscle mass. And supplements form another part of an overall plan that helps you achieve your goal.
Let’s take a look at some of the best and worst supplements for doing so:
1. Best: Protein Powder
It’s best if you get all the protein you need through your daily diet. But, that can be awfully difficult because you’ll hear recommendations that you should eat 1 gram of protein per pound in body weight.
Protein powder can be that simple addition to your already healthy diet that ensures you meet your daily protein needs for increasing your muscle mass.
2. Worst: Testosterone Boosters
Yes, male testosterone declines with age.
No, most testosterone boosters do not help with building muscle mass whatsoever.
ZMA, Tribulus terrestris, and D-aspartic acid have been scientifically proven not to work.
D-aspartic acid does have some redeeming value in that it works on an inconsistent basis. However, its effects tend to be mild and temporary for the most part.
Right now, it’s not clear who it works on or why.
Plus, small increases in testosterone, which these substances can only bring at best, don’t improve your strength or muscle mass.
You may feel a little more energetic and notice an increase in your libido.
But that’s it.
3. Best: Creatine
As far as supplements go, you can’t get any better than creatine.
It’s been researched like crazy and proven to work by dozens of reliable sources (not just companies interested in selling the product).
On top of helping you build strength, muscle, and anaerobic endurance, it helps you do all that in a completely safe way.
4. Worst: BCAAs
“Branched-chain amino acids” refers to a group of amino acids that your body needs from your diet: leucine, isoleucine, and valine.
You’ll see and hear about people consuming these all the time. But that’s because they’re easy to sell.
The truth is BCAAs work well for athletes already training several hours per day. But if you’re a typical, physically active person, you get all you need from food.
And leucine is really the only one proven to do you any good at all.
So if you want to improve your muscle mass gains, that’s what to watch for.