The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad Schoenfeld



One of the most common questions I get is, ‘What are the best supplements to build muscle? There’s a ton of misinformation out there when it comes to the best supplements for muscle building and strength. In this video I’ll share the 4 best supplements that are worth considering to build muscle faster.

There are 3 main reasons why whey protein powder can be considered one of the most effective muscle building supplements available. First off, it’s typically very low in fat and carbs and instead very high in protein content, which makes it very calorie and macro friendly when compared to other protein sources. Second, it’s convenient and can be used in many different ways to both save you time and add some more life into your diet. And lastly, it’s actually quite affordable when viewed at a price per gram basis, with the average cost of whey protein being comparable to that of chicken breast. This all just makes it easier for you to consistently reach the optimal daily protein intake that otherwise can be a struggle to hit, which is exactly how protein powder can indirectly speed up your growth.

Next is creatine, which, of all the supplements for muscle growth available, is probably the most well researched and science-backed one. Whenever we lift weights we use something called ATP, the main energy source for our muscles. As we lift, we deplete these ATP stores to the point where we can no longer perform anymore reps. This is where creatine comes in. It improves our strength and muscle endurance by facilitating a faster regeneration of ATP and enabling us to perform that extra rep or two or lift slightly more weight during our workouts. There does seem to be quite a bit of variation with regards to the response to creatine, though. Also, note that creatine doesn’t simply do the work for you. The benefits you get from supplementing with it only apply if you’re actually pushing yourself harder in your workouts as a result.

Next is caffeine (pre workout), arguably one of the best muscle building supplements. Caffeine ingestion prior to our workouts not only enhances our muscle contractions, but can also enable us to perform more reps by altering our pain thresholds and our perception of how hard we’re working. That said, those who consume caffeine on a regular basis tend to see somewhat of a blunted response to its ergogenic effects. So, what I’d recommend to avoid developing a caffeine tolerance too quickly. Reserve its use for workouts where you’ll reap the most benefit from it. For example, lower body workouts, early morning workouts, or days where you just need that extra kick.

For the final of the top supplements for building muscle, internationally renowned fitness expert and researcher Dr. Brad Schoenfeld adds beta-alanine to the list. When supplemented, beta-alanine facilitates increases in muscle carnosine levels. Carnosine acts as a hydrogen ion buffer. This is important for activities such as resistance training, sprinting, and other anaerobic forms of exercise, as there is a substantial buildup of lactic acid that occurs, which ultimately impairs performance. The buffering action of carnosine can help to delay fatigue from the associated hydrogen ion accumulation (acidosis) and thus enable performance of additional work (e.g. reps during lifting). It can, therefore, ultimately enhance muscle-building capacity. However, there is a fairly large degree of inter-individual variability.

So, hopefully you now know the answer to ‘What are the best supplements to build muscle?’ and you were able to see that supplements are not magic. You still need to put in the work and even then, they aren’t extremely effective. But, the little boosts you do get from each of these supplements can add up to a meaningful difference overtime, especially when you then pair this with the right training and nutrition program. And for a step-by-step program that uses science to guide you week after week with your training, your nutrition, and even your supplementation, so that you can truly maximize your results, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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Filmed by: Bruno Martin Del Campo

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22 comments

  1. Supplements? No, never took those. Most likelly never will.
    Natural, to me, is the best there ever was.
    Why? Because i'm not insecure, I don't want to overstep my body's potential limit to prove anything to others, and i'm not a quitter. Plus, as 1st Timothy 4:8 says, it only helps a little. AND i'm a very straight foward, basic man: I want something? I'll work for it.

    Will it take longer? So be it. I'll even find not only pleasure because i'm working for it, but also confort in knowing that i'm not wasting tons of necessary money, not getting too preocupied if I drank it or not and i'm also following the advice of God, that physical work isn't the most important think on this world. It helps, but it really isn't everything.

    Going natural always was and always will be the best course of action. Doesn't necessarilly mean going vegetarian or even vegan as that not only contradicts what the Bible – thus God – allowed us to eat, that I didn't care about the witchcraft roots behind those movements/lifestyles but ALSO wold be very, very detrimental to the human physical, mental and emotional health.

    [CONTEXT – OPTIONAL]
    Now I ain't a history teacher, by any means, nor am I supporting ANYONE of this World, but an example was that Germany's "moustache man" gave his troops a strictly vegan diet when going against the russians. The troops couldn't even do the most mundane of tasks because they lacked strength to do so – or energy. "Moustache man's" Generals asked to retreat, and he said no. The Generals, however, all unanimously refused to obey orders. It was either that or death.

    So, yeah. If you are a vegetarian or a vegan, and you didn't knew these things, now you know, and I urge you to be careful. And no, I am not accusing you of being evil or involved in occultism. No, you may not have any fault – you didn't knew, for God's sake! How can you even be blamed, right? – but your movement; Your lifestyle's stance originated because of witchcraft – wich is ocultism, and practicing magic, wich both are grave sins. That is what I am saying.

    Just wanted to clarify that.

  2. I have always been proud of my strength, without using supplements. I leg press 4 plates of 45 on each side, and I am 5’0, 109lbs. I feel like I worked so hard for my natural strength that I wouldn’t want to give a supplement the credit for me lifting something heavier. My concern as well is that the body knows it’s limit, the stop sign is there as a limit naturally in our bodies. What if we enhance that limit, do more weight but we end up stressing our tendons and joints over time because they needed a break when your body tired out?

  3. Are you saying we can take all these daily or to choose ONE of the benefits we want and take that supplement? Is it safe to take all every time we workout?

  4. I have lost 10lbs in just one month by following diet plan from Agoge Diet . It's really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Agoge Diet*

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