Which is Best Supplement for Building Muscle

The best natural supplements for building muscle are creatine and whey protein. This is all assuming that you are sleeping enough, eating enough and working out hard enough.

Optimum Nutrition Creatine

Optimum Nutrition Creatine has been around for ages and is one of the only supplements that actually works. It’s consumed by anybody who wishes to build muscle. Research over the last decade has shown that oral intake of 5 to 20 grams a day appear to be very safe.

Side Effects

Bloating – Many creatine users have reported bloating. This is due to water retention in larger muscle cells from taking creatine. This effect generally subsides after tapering off on the creatine.

Overexertion – This might only occur to young kids under the age of 18 and just means torn muscles. You might feel like overworking yourself but please, just stop when you’ve hit your limit.

Optimum Nutrition Whey Protein

Want to build muscle? You’ll need protein. Optimum nutrition whey protein has been along for a very long time and is one of the most reputable protein brands on the market.

Sleep + Eat + Working Out

Again, if you’re not lifting enough, eating enough or sleeping enough, it doesn’t matter how much supplements you take, you’ll get nowhere. Make sure you don’t skimp on protein in all meals.

There are many different perspectives on how much protein a person should take. Some say 1 gram per KG, some say 2 grams per lb and some say you can only absorb 20 grams in one sitting. Whatever they say, find out what works best for you. For us, it has always been 2 grams per lb of body weight.

As for working out, if you’re lifting like a sissy, it doesn’t matter how much protein you take, you’ll still look like a sissy. Make sure you’re giving 100% effort day in and day out. Go for the compound power lifting movements (cleans, Benching, Squats and Deadlifts). These promote the most muscle growth so make sure you don’t skip on these.