What Actually Works for Building Muscle?
The supplement industry spends billions convincing you that you need 47 different products to build muscle. You need maybe 3. Here's what the research actually supports.
TL;DR
Best evidence: Creatine monohydrate (most studied, most effective), Protein (if diet falls short), Caffeine (for performance). Moderate evidence: Beta-alanine (for endurance), Citrulline (for pumps/endurance). Doesn't work: BCAAs (redundant if eating protein), testosterone boosters, most pre-workouts.
Strong Evidence (Actually Works)
Increases strength, power, and muscle mass by 5-10%
Note: The most studied and effective supplement. Period.
Builds and repairs muscle tissue
Note: Food protein counts. Supplements fill gaps.
Improves strength, power, and training volume
Note: Coffee works. Tolerance builds with daily use.
Moderate Evidence (Helps Some)
Buffers lactic acid, extends high-rep endurance
Note: Best for high-rep training. Causes tingling.
Improves blood flow, may extend workout capacity
Note: Better than arginine. The "pump" is real.
May help prevent muscle breakdown
Note: Mostly helps beginners or during calorie restriction
Doesn't Work / Overhyped
Redundant if you eat adequate protein
Note: Complete proteins contain BCAAs. Save your money.
None increase testosterone meaningfully in healthy men
Note: Tribulus, D-aspartic acid, etc. Don't work.
Usually underdosed caffeine + pixie dust
Note: The caffeine helps. Everything else is marketing.
Real Talk
Here's the truth: 90% of your results come from training hard, eating enough protein, and sleeping well. Creatine gives you the last 5-10%. Everything else is marginal at best. Don't let supplement companies convince you otherwise.
What Else Actually Helps
- Progressive overload. actually challenging your muscles
- Adequate protein. 1.6-2.2g/kg body weight
- Sleep. muscle is built during recovery
- Consistency. years, not weeks
The Bottom Line
Get creatine. Eat enough protein. Maybe add caffeine pre-workout. That's 95% of what works. Everything else is optimization at the margins.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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