Some Basic Muscle Building Supplements

I was thinking about what to write about today, but I decided that I would go ahead and just do a short list of some of the most common muscle building supplements that are available out there.  You have most likely heard of all of these before, but I think it’s good to go back to the basics sometimes.

  • Creatine - Creatine is the most popular bodybuilding supplement simply because it works.  It’s pretty easy to find plenty of examples of people that are seeing great results with this product.
  • Whey Protein - You gotta have your protein!  Whey is the best, simply put.
  • Glutamine - Glutamine is the most abundant amino acid in the body and has all sorts of benefits.
  • ZMA - ZMA helps you produce more testosterone, and I think we all know what that leads to (bigger muscles from working out)
  • Other

I’m sure I could add more things to this list, but those are some of the basics.  You could also look at some products like NO2, HMB, and others.  But some of these are not as well proven to help.

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Related Posts
What is ‘Natural’ Bodybuilding?
The Basics of Muscle Building
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Are You a Supplement Junkie?
Are You Eating Enough to Gain Weight?

rss 111 comments
  1. May 7th, 2008 | 11:14 pm

    I use creatine and whey, everything else seemed like too much for some ill defined benefits. Whatever works for you, though.

  2. May 8th, 2008 | 5:08 pm

    These are definitely the basics. I would encourage anyone to use these supplements as so many people have proven them to work!

  3. May 9th, 2008 | 4:17 am

    I Will follow your instruction. Thanks for your instruction.

  4. May 9th, 2008 | 9:39 am

    BSN makes my favorite protein powders, they all taste ridiculously good. I like the Lean Dessert line - it tastes awesome and has 20g of protein in each serving

  5. May 10th, 2008 | 12:05 pm

    Very good information. Try to follow.

  6. May 10th, 2008 | 7:36 pm

    There are so many supplements out there, and protein is definitely one that everyone trying to put on muscle mass should take. However, the most crucial supplement that isn’t mentioned is a simple multivitamin. Multivitamins have so many important nutrients which many of us do not get enough of through our regular diet.

    I wrote a detailed post recently about supplements you need for muscle building, if you are interested in more information please check out my blog. Muscle Post

  7. May 11th, 2008 | 7:23 pm

    A nice quick and to the point look at the basics. I think I’ll look into this a bit more and follow it.

  8. May 12th, 2008 | 12:41 am

    I am doing body building these days. I follow some instructions that I found on the internet, and the result is very good. I will try to follow your information.

  9. May 12th, 2008 | 12:56 pm

    Do you suggest getting whey protein when you get smoothies or shakes?

  10. May 12th, 2008 | 3:03 pm

    I think that whey is the key. If you’re not getting enough protein, you aren’t going to build muscle. Creatine is pretty tricky because it’s really easy to take too much and give yourself creatine poisoning (nothing serious, just a pain to have).

  11. May 12th, 2008 | 6:44 pm

    I always considered using creatine but I have a hard enough time keeping the weight off to tell you the truth. A lot of these like protein can really help someone who is training hard to maintain a balanced lifestyle.

    There are some mainstays for supplements but really the best thing you can do is talk to a trainer. A lot of them have experience and can help you get the right mix for you.

  12. May 13th, 2008 | 11:55 am

    Thanks for the great tips! Very informative and helpful! I’m going to further research Creatine.

  13. May 14th, 2008 | 11:53 am

    Thanks for the tips, I was considering using some muscle supplements to help, but I wasn’t sure which to use.

    Thanks again, I will look into the whey protein or creatine!

  14. May 15th, 2008 | 10:25 am

    I’ve heard of Whey but I haven’t tried it. Thanks for sharing the list! : ]

  15. May 15th, 2008 | 11:02 am

    Thanks for the helpful information. What flavor of whey would you suggest= vanilla or chocolate?? And how often should you make a protein shake? I’ve heard that they are most effective when used as a post-workout remedy. Any help would be greatly appreciated!

  16. May 15th, 2008 | 1:16 pm

    I’ve been using Whey for a long time and i’m very impressed with the results. Read and follow what he said to all!

  17. May 16th, 2008 | 8:46 am

    @ Therapy, my coach in high school always told us to take it within 30 minutes after a workout. Post-workout time is when the body is most acceptable to protein and the muscles will take in as much as possible.

    There are actually dozens of different flavors other than just chocolate and vanilla. The best one I ever had was rocky road.

  18. Joe
    May 16th, 2008 | 9:08 am

    Protein is the most popular in body building. Thanks for sharing the others and adding them to my list.

  19. May 18th, 2008 | 4:12 am

    Being a big fitness freak I use Creatine to help me with my work outs.

  20. May 19th, 2008 | 7:41 am

    I also use creatine and it works wonders. I use protein of course,but am iffy with ZMA. thanks for the info on it. I ‘m going to do a little more research.

  21. June 16th, 2008 | 1:17 am

    I also am a workout nut. I have been eating energy bars religiously for years, though sometimes I wonder if all it is is rendered cow hoofs or some other unsightly source of protein. I will give creatine a shot.

    Hey, creatine isn’t in this blogs comment spell checker.

    Vincent

  22. June 16th, 2008 | 11:13 am

    Thanks, this information is valuable for my muscle building.

  23. June 23rd, 2008 | 10:03 pm

    Thats a nice list of muscle building supplements you got there.
    Thanks for sharing

  24. July 6th, 2008 | 10:43 pm

    Thanks for this piece of information.

    I take whey and creatine and omega-3 capsules, sometimes the occasional BCAA.

  25. July 16th, 2008 | 4:28 am

    They are the big 4 , I like ZMA because it helps me sleep better

  26. July 26th, 2008 | 12:29 am

    You’ve certainly touched on the key supplements that should be a part of any workout plan. It is also important to look at supplements such as a quality multivitamin and essential fatty acids.

  27. August 6th, 2008 | 7:42 pm

    thanks a lot

  28. August 12th, 2008 | 6:57 am

    thanks for the list

  29. August 23rd, 2008 | 3:50 am

    Great post, Useful Information
    Thanks buddy for sharing this out !!

  30. September 3rd, 2008 | 10:45 am

    I have a couple favorite brands and products. I use ON’s CGT which is creatine, glutaimine, and taurine. It tastes great and works well. I bought some Cell Mass creatine and hated it. I never finished the $40 jar. I also use Syntrax’ products. My favorite is the Matrix protein b/c it has about 26 grams of protein per scoop. Lately I’ve been bulking up and I’ve been using Sci-Fit Extreme Mass and Syntrax Goliath - both of which taste great. They are both 600 calories and 4 scoops per shake but for bulking up, they work great.

  31. September 3rd, 2008 | 10:52 am

    While I have been taking Creatine regularly I really have been considering dropping the protein shake. If my diet is right I don’t think the added calories of a shake is needed.

  32. September 11th, 2008 | 10:50 am

    You might also want to consider egg protein supplement if you can find it. The experts agree that egg protein is very healthy for you and can do wonders for some people. Egg protein is very easily digested and it’s a very complete protein and you cannot go wrong for testing to see if your body agrees with it or not.

    Amber

  33. November 10th, 2008 | 9:30 am

    Tylenol.

    Tylenol murders. Tylenol recall. Old tylenol commercials. Tylenol sinus causes bright yellow mucus. 1982 tylenol crisis.

  34. Jake
    November 14th, 2008 | 12:44 pm

    Creatine is the best I use it all the time

  35. November 14th, 2008 | 6:51 pm

    I’ve used Creatine and whey and achieved nice results, but had to stop with the whey due to a tolerance I developed…soy protein isn’t half bad.

  36. December 11th, 2008 | 6:46 am

    I have a couple favorite brands and products. I use ON’s CGT which is creatine, glutaimine, and taurine. It tastes great and works well. I bought some Cell Mass creatine and hated it. I never finished the $40 jar. I also use Syntrax’ products. My favorite is the Matrix protein b/c it has about 26 grams of protein per scoop. Lately I’ve been bulking up and I’ve been using Sci-Fit Extreme Mass and Syntrax Goliath - both of which taste great. They are both 600 calories and 4 scoops per shake but for bulking up, they work great.

  37. December 24th, 2008 | 3:19 am

    Hi,
    These are supplement that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with

    http://www.marblehost.com

  38. December 29th, 2008 | 10:42 pm

    I’ve been using Whey for a some time and i’m very impressed with the results.

  39. December 30th, 2008 | 2:10 pm

    as one user posted, you left out taking a high quality multivitamin, which many would argue is step one. The multivitamin makes sure your body has the nutrients it needs to utilize things like creatine and arginine. I recommend this multivitamin, its one of the best i have taken:

    Multissentials Complete Wellness Formula
    http://www.biossential.com/best-multi-vitamin/natural-multivitamin-supplement.htm

  40. January 13th, 2009 | 5:28 am

    Does it have any side effects?

  41. January 14th, 2009 | 12:47 pm

    I’d say the standard supplements would be a good protein powder and some omega supplements. Building on that I’d add a good multi-vitamin, creatine (as you mentioned) and for me personally, since I do a lot of Muay Thai training (which accumulates a lot of lactic acid), one supplement I can’t go without is Beta Alanine. It’s great stuff!

  42. January 17th, 2009 | 12:54 am

    hey Dan, thanks its really worked. i am taking this and its result was really good

  43. February 3rd, 2009 | 2:13 pm

    You’ve listed the important ones, especially creatine and whey. Whilst you can get your protein from all kinds of other food sources, whey is just so convenient. A basic shake:

    100grams of oats
    40grams of whey protein
    A Banana
    skimmed or semi skimmed milk

    Around 50grams of protein in this, as well as 600+ calories, and can be consumed within around 2 minutes, perfect!

  44. February 5th, 2009 | 4:15 am

    is protein whey supplements?

  45. February 10th, 2009 | 12:39 am

    thanks for the information, anyway, is product listed on http://www.supplementpricing.com/ safe?

  46. February 16th, 2009 | 2:15 am

    I prefer soy protein over whey, taste better and way better.

  47. February 23rd, 2009 | 5:13 am

    Simply astounding. Liked this article. Thank you for posting it

  48. March 3rd, 2009 | 2:55 pm

    I wouldn’t use any more than this basic stack.

  49. March 9th, 2009 | 11:57 am

    That’s a pretty solid list. Creatine has always worked well for me, especially with strength.

  50. March 10th, 2009 | 1:43 am

    I’ve only tried whey proteins, since im kind of reluctant to use more artificial stuff..

  51. March 17th, 2009 | 8:08 am

    These are the basics, I pretty much steer clear of everything except creatine and whey. I do sometimes use soy protein - But as far as anything else… It adds more to my expenses in my wallet than on my body

  52. March 17th, 2009 | 11:14 pm

    I have started muscle building and I haven’t thought of taking supplements. Thanks for your post about supplements.

  53. March 19th, 2009 | 9:43 pm

    I think it is better to consult a doctor before going for any of the muscle building supplements.

    -Mini

  54. March 25th, 2009 | 6:11 pm

    Good suggestions. I tend to use soy protein over whey, but I agree that the need for additional protein is imperative as you build mass.

  55. March 28th, 2009 | 11:13 pm

    Whey protein is the best to build muscle mass even for people wanting to lose their fat…

  56. April 5th, 2009 | 11:45 am

    The only supplement I’m using at the moment is whey protein. It’s so quick and easy and you need to eat lots of protein if you are to stand a chance of building muscle.
    Tried creatine in the past but wasn’t really that impressed with it.

  57. April 7th, 2009 | 4:33 am

    I agree with nike, supplements scare me a bit. To look more healthy, we sometimes take measures which make us less healthy.

  58. April 11th, 2009 | 3:35 am

    Creatine is the most popular bodybuilding supplement simply because it works. It’s pretty easy to find plenty of examples of people that are seeing great results with this product.

  59. April 18th, 2009 | 11:49 am

    Protein along with carbs and creatine are what seems to be the basic supplements when performing any type of bodybuilding programme. Now, the technology of these supplements have reached far and they have improved significantly over the years. For instance we have Whey Protein Isolate as the ultimate protein.formula, and Micronized Creatine as the ultimate creatine formula. On the other hand, I think a lot of people are focusing too much on supplements. A great, varied, nutritious and energizing diet of REAL foods should be the main focus when performing a training programme. Supplements are SUPPLIES, nothing else…

  60. April 20th, 2009 | 10:47 am

    Should whey protein be taken before working out or after working out??

  61. April 23rd, 2009 | 2:42 am

    Creatine has received some bad stick in the media, but I still think it’s one of the most effective supplements out there to date.

    Not to mention it’s been proven by scientists to help to build muscle mass.

  62. April 25th, 2009 | 6:19 pm

    A very useful article, I really liked how you boiled down the hype around what a product is, to a short sentence about what it actually does for the body and building muscle.

  63. May 1st, 2009 | 12:51 am

    I think you left out one of the most important supplements: A multivitamin, it contains all of the minerals that we cannot get from our normal diet. Vitamin deficiency comes in waves, you don’t know you are deficient until you experience what your body feels like while taking it.

    Glutamine is a controversial supplement meaning that lots of people find it to be an utterly useless and a big waste of money, whereas others swear by it.

  64. Ang
    May 11th, 2009 | 2:57 am

    Protein powder is good especially if you prefer to have less red meat in your diet. Thee’s a new one ‘pea’ protein now made from peas.

  65. May 13th, 2009 | 8:35 pm

    Wow,,it is excellent info about muscle building supplements,,thanks for sharing..

  66. May 13th, 2009 | 11:13 pm

    never seen so many comments on a blog

  67. May 19th, 2009 | 6:44 pm

    The basics are must haves.

  68. swan
    June 9th, 2009 | 2:03 pm

    If you allow it, I’d like to recommend a bcaa formula that provides the key building blocks of muscle protein in an ideal ratio to reduce muscle damage and enhance recovery. This allows you to maintain an intense training schedule without skipping a beat. To further enhance it’s effectiveness, this formula uses a unique delivery system. A well-formulated branched chain amino supplement can make a significant difference in your athletic performance results. Immediately following an intense workout, muscle cell nutrient uptake is at its highest point of the day. This short “window of opportunity” requires a well-designed, fast-acting formula to satisfy the muscle’s exercise-induced demands. By taking a bcaa supplement, you can meet these demands, and increase muscle size and strength. Bcaa formulas can be used alone or with other body building supplements. Make sure the ones you choose are manufactured in an FDA registered facility.

  69. June 10th, 2009 | 1:39 pm

    Nice article, thanks.
    I am looking forward to read your next great article.

    Best regards.

  70. June 14th, 2009 | 2:18 am

    Basics are basics so we should follow them all. Moreover I’ll recommend that we should consult some instructor as well to go through all the muscle building process. It seems like very easy to do but it is not.

  71. June 22nd, 2009 | 7:03 pm

    It was great information. Protein is the fundamental supplement for every bodybuilder. You will need one gram of protein for every pound of your bodyweight per day to build bigger muscles quickly. This is a lot of protein and most people will never get enough of protein from their meals unless they are very small built.

  72. July 14th, 2009 | 1:54 am

    nice blog!!!I always considered using creatine but I have a hard enough time keeping the weight off to tell you the truth. A lot of these like protein can really help someone who is training hard to maintain a balanced lifestyle.There are some mainstays for supplements but really the best thing you can do is talk to a trainer. A lot of them have experience and can help you get the right mix for you. I also use creatine and it works wonders. I use protein of course, but am iffy with ZMA. Thanks for the info on it. I ‘m going to do a little more research.greets to you all!!!!!!

  73. July 14th, 2009 | 5:38 am

    The sports persons, especially the athletes, weightlifters and body builders use bodybuilding supplements to built and maintain their body and to increase fitness… Many kinds of body building supplements are available in the market, among which fat loss supplements are very popular…. The fat blockers bind with fat and cholesterol and thus they protect the fats from being absorbed in the body….

  74. July 15th, 2009 | 3:50 am

    That your post was really amazing thank you for your blog.. Really good body supplements that are excellent… Thank you for your more informative blog about body supplement But add something more to get more details about the supplements…

  75. July 15th, 2009 | 8:20 am

    frankly speaking while reading this blog i got some new energy that i can keep my health as safetly.and I have a couple favorite brands and products. I use ON’s CGT which is creatine, glutaimine, and taurine. It tastes great and works well. I bought some Cell Mass creatine and hated it. I never finished the $40 jar. I also use Syntrax’ products. My favorite is the Matrix protein b/c it has about 26 grams of protein per scoop.thanks for sharing this idea to me.

  76. July 17th, 2009 | 7:21 am

    Choosing your health food supplement is something you can do by yourself because there are numerous competing brands jostling for customers’ attention on store shelves…. I think it’s a very good idea to consult the family doctor before beginning your health food supplements regimen…

  77. August 7th, 2009 | 10:13 am

    Creatine and the other supplements named at
    the article are very good. Anyway the first
    step for muscle mass building is a life style
    and a balanced diet including the proper
    proteins.

  78. August 15th, 2009 | 1:14 am

    great article, thanks…

  79. September 4th, 2009 | 7:49 am

    Nice in short. Looking for detailed post about body building supplements.

  80. September 5th, 2009 | 1:21 am

    Bodybuilding supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

    thanks for post and wish you keep writing it more.

  81. September 7th, 2009 | 1:38 pm

    This is an awsome blog. There is so much information out there on what the best supplements to buy are but most of it is advertising. How do you know which ones really work and what ones are garbage. I have a similar blog at muscle building supplements and it’s nice to see people giving out information to help the consumer. Keep up the good work.

  82. September 20th, 2009 | 8:26 am

    Nice article, thanks.
    I am looking forward to read your next great article.

    Best regards……….

  83. September 27th, 2009 | 12:24 am

    I believe zma should be in everyones supplement stack. Increases test levels and puts you in a deep sleep.

  84. September 29th, 2009 | 11:37 pm

    Nice article, natural supplements really works that’s the reason many body builders use these supplements.

  85. October 1st, 2009 | 5:17 am

    I am doing body building from past 2 months. I searched so many sites in internet and the result is very good. I will definitely try to follow your information.Thanks for giving this information.

  86. October 2nd, 2009 | 4:25 am

    good tips, i enjoy reading your article, hope there will be more..

  87. October 19th, 2009 | 3:31 am

    this information are important for our body especially muscle building

  88. October 19th, 2009 | 3:30 pm

    I started taking NO Shotgun and have loved the increased energy. My workouts are much more effective with it. I have been taking myoplex brand protein but it is very hard to mix. I hadn’t heard of the zma I will look into that.

  89. November 10th, 2009 | 5:53 pm

    Thank you for your help. I am trying to get in shape and I will try the vitamins you spoke about.

  90. November 15th, 2009 | 4:26 am

    thanks for this informative post.

  91. November 18th, 2009 | 7:09 am

    Just wanted to say great job with the blog, today is my first visit here and I’ve enjoyed reading your posts

  92. November 19th, 2009 | 2:03 am

    I already knew about most of those but have never heard of using glutamine before. I just did some research and it loks like a big one, thanks

  93. December 7th, 2009 | 3:19 pm

    These are definitely the basics. I would encourage anyone to use these supplements as so many people have proven them to work!

  94. December 10th, 2009 | 12:27 am

    I’ve always stuck with the basics and have always gotten the job done just fine.

  95. December 20th, 2009 | 5:25 am

    thx very much 4 this useful imformations :)

  96. December 22nd, 2009 | 4:20 am

    I personally believe that muscles building depends upon how dedicated you are to achieve it. It can be gain through some simple steps as, eat organically, you are what you eat. Eat According to your metabolic type, Lift mainly in the 8-12 rep range,Your tempos should range from 3-1-3 to 4-1-4 and no more.

  97. December 27th, 2009 | 7:11 am

    This is very nice info.

  98. January 5th, 2010 | 8:59 am

    What are people’s opinion on Nitric Oxide supplements? I just start on creatine for the first time. I loved NO for the energy but not sure it did much beside give me a caffine rush.

  99. January 5th, 2010 | 12:36 pm

    For me the basic supplements are:

    protein
    vitamins
    omega 3 - evening primrose oil
    bcaas - glutamine
    vitargo

  100. January 20th, 2010 | 4:17 pm

    Hi - really appreciate the advice here, but I think there could be a trick being missed. Obviously I believe in protein and creatine and everything else, but I’m seeing more and more evidence that secondary nutrition is just as vital. For instance getting the right amount of fibre, omega oils and green foods too (as the chlorophyll helps build blood).

    Would love to hear your thoughts

  101. January 29th, 2010 | 10:17 am

    This is very nice info.

  102. February 10th, 2010 | 8:32 am

    i too wanting to have strong muscles, thanks for this info. I’ll tell this to my friends…

  103. February 10th, 2010 | 9:31 pm

    There are so many supplements out there, and protein is definitely one that everyone trying to put on muscle mass should take. However, the most crucial supplement that isn’t mentioned is a simple multivitamin. Multivitamins have so many important nutrients which many of us do not get enough of through our regular diet.

  104. February 10th, 2010 | 9:43 pm

    What are people’s opinion on Nitric Oxide supplements? I just start on creatine for the first time. I loved NO for the energy but not sure it did much beside give me a caffine rush.

  105. John
    February 14th, 2010 | 6:03 pm

    Force Factor works extremely well for me. I guess everyone takes to supplements differetly in their own way. I’m 185,lean ,vascular ,defined thanks to hard work outs ,good diet and the Force Factor gives me that boost I need at the gym. Bottom line, it’s all about discipline and sticking to a good routine. Force Factor is the best nitric oxide supplements.

  106. February 21st, 2010 | 5:12 pm

    I personally use nitric oxide supplements and love them. But, just like the commenter Dimitris said, the best supplement in the world will do you no good if you aren’t dedicated to building the dream body. Great article! Keep it up! I love reading all of the comments too!

  107. February 21st, 2010 | 8:00 pm

    i too wanting to have strong muscles, thanks for this info. I’ll tell this to my friends…

  108. February 21st, 2010 | 8:01 pm

    There are so many supplements out there, and protein is definitely one that everyone trying to put on muscle mass should take. However, the most crucial supplement that isn’t mentioned is a simple multivitamin. Multivitamins have so many important nutrients which many of us do not get enough of through our regular diet.

  109. February 21st, 2010 | 8:02 pm

    This is very nice info.

  110. February 24th, 2010 | 6:54 am

    Really good and informative post,can be very helpful but if a person becomes pro-active about their diet and health supplements can easily return back to a normal lifestyle.Thanks for the recommendation.

  111. John
    March 11th, 2010 | 8:23 am

    This will give you a laugh about some of the possible good and bad side effects when using supplements! :-) lol

    http://www.youtube.com/watch?v=lLcAr3Za_Yc

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