effective supplements

Only Two Supplements That Actually Build Muscle

If you’re tired of buying the latest miracle powder that promises ripped results overnight, here’s the blunt truth: most supplements are marketing, not muscle. Two supplements have consistent, high-quality evidence showing they help you gain strength and lean mass when paired with progressive resistance training and adequate protein intake. For practical training guidance that pairs well with supplementation, see this beginner calisthenics guide: New to bodyweight training — calisthenics workout (beginners 2025)?.

What actually works

• Creatine monohydrate: The most-studied, safest, and cheapest ergogenic aid. Creatine increases muscle phosphocreatine stores, improving short, high-intensity performance, which over time produces larger strength and muscle gains. Typical dose: 3–5 g daily after any optional loading phase (20 g/day split for 4–7 days). Take with carbs/protein if you want slightly better uptake, but that’s optional.
• Protein (whey or high-quality daily protein): Total daily protein intake drives muscle protein synthesis. Aim for ~1.6–2.2 g/kg bodyweight per day depending on training volume and goals. A fast-digesting whey serving of 20–40 g post-workout is convenient and effective, but whole-food sources work equally well when total intake is met. For meal ideas and the role of lean animal protein in recovery, see this discussion on lean meat vs high-fat meat for post-workout protein synthesis.

Why these two beat the noise

• Strong clinical backing: Hundreds of trials and meta-analyses support creatine and adequate protein for greater strength and hypertrophy.
• Direct mechanisms: Creatine improves short-term energy and training quality; protein provides the building blocks and stimulates muscle protein synthesis.
• Safety and cost-effectiveness: Creatine monohydrate and dietary protein are inexpensive and have excellent safety profiles in healthy people when used appropriately.

Supplements that aren’t worth the money (usually)

• BCAAs alone: If you’re already meeting daily protein goals, extra BCAAs add nothing measurable.
• "Testosterone boosters" and many herbal potions: Most show minimal or no hormonal effects in real-world use.
• Glutamine, HMB (modest benefit only in certain populations), many single-ingredient niche products: benefits are small or equivocal compared with cost.
• Pre-workout stimulants can help motivation and perceived performance but don’t directly build muscle. Use cautiously and be mindful of sleep.

How to apply this practically

• Prioritize food first: hit your calories and protein target from real food; use whey for convenience if needed.
• Supplement smartly: take 3–5 g creatine daily and secure your daily protein target; consider timing that fits your routine.
• Train progressively: supplements amplify the gains from consistent progressive overload, not replace it. If you’re new to training, a structured plan (even bodyweight progressions) will do more than any pill.

Quick dosing cheat-sheet

• Creatine monohydrate: 3–5 g/day maintenance. Optional loading: 20 g/day split for 4–7 days.
• Protein: 1.6–2.2 g/kg/day total; 20–40 g per serving, spread across 3–4+ meals.

Common safety notes

• Stay hydrated with creatine; it’s been repeatedly shown safe in healthy adults.
• If you have kidney disease or other medical conditions, consult a clinician before starting supplements.
• Supplements are unregulated relative to medicines — choose reputable brands and third-party tested products when possible.

Conclusion

Stick to the basics: creatine monohydrate and meeting your daily protein needs will give you the best return on investment for muscle growth. If you’re curious about other niche products like colostrum and what science says about them, read more about what are colostrum supplements from MD Anderson: What are colostrum supplements? | MD Anderson Cancer Center.