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Today, we’re looking at the list of the best supplements to help build muscle without side effects, along with the ones you should skip or avoid altogether. Because while our core nutrition is really the staple of muscle building, the right supplements can have some great muscle-building effects.
The Best Muscle Building Supplements (1:20)
At the top of our list is creatine monohydrate. It’s a key player in boosting our body’s main energy source (ATP) during short-term, high-intensity exercise. A daily dose of 5gs can directly stimulate muscle growth. The only potential risk is for those of us with any kidney issues, so check with your doctor to be safe.
The next on our list is a quality protein powder. Because hitting your daily protein target of 0.8-1g of protein per 1lb of body weight (0.45 kg) can be challenging to reach from healthy meals alone and protein powder is a convenient source.
The next one on our list is Vitamin D3. First, it can naturally boost testosterone levels in men with lower levels of Vitamin D3 (roughly 3/4 of the U.S population). So there’s a good chance that a lot of us could boost our muscle-building potential from a daily Vitamin D supplement.
And muscle building is tied to our overall picture of health. So whatever vitamins we can take to boost our nutrition will help build muscle. This is why we also recommend a high-quality multivitamin as well.
Here’s our favorite multi-vitamin:
Last on the list of supplements to help build muscle are probiotics. Because aside from all the amazing benefits for our immune system, digestive tract and brain power, research also shows that the lactobacillus bacteria in probiotics can aid in fat loss and muscle building.
Recommended Video Probiotics:
The Maybe Choices for Muscle-Building Supplements (6:53)
The first one is beta-alanine. While it can slightly increase our endurance in exercise sets ranging from 60 seconds to 2-3 minutes, muscle-building sets are much shorter. So, beta-alanine won’t aid your performance.
The next supplement in the ‘maybe’ category is BCAA’s. Similar to a good protein powder, they can have some muscle-building benefits if you’re not hitting your daily protein target. But, if you are getting enough protein from your diet, they won’t help achieve additional muscle gains. Now, they can be a great choice for those of us who are dieting by preventing muscle loss without adding on any extra calories.
The next is ZMA’s. Zinc magnesium combination. If you’re on the proper muscle building diet like the one linked below, there’s really no need to spend extra money on this supplement. If you’re deficient in these nutrients, it can boost testosterone levels, but a proper diet is a much better way to do that.
The final muscle building supplement in the maybe category is Citrulline-malate. It has some similar muscle-building benefits to creatine, but it doesn’t seem to be as effective, so we don’t believe its worth the extra cash if you’re using creatine.
The Skip Supplements (11:10)
The mild muscle-building benefits of these aren’t worth the cost. You’ll discover why in the video.
#1 Nitrous Oxide Boosters (Supplements containing L Arginine)
#2 Glutamine Supplements
#3 Testosterone Boosters
The Avoid Supplements (13:45)
These are supplements with potential health risks and drawbacks for your muscle-building efforts.
#1 Cheap Mass Gainers
#2 Pro hormones and pro steroids
#3 SARMS (Synthetic Muscle Building Compounds)
#4 Growth hormones
Basics of intermittent fasting 20:00
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
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Your friends here at the FFP,
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.