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Want to get a head-start in the muscle game? Then read this short post.

But be warned, you’ll be surprised at how few supplements actually work. Some do, and have real science behind them. The vast majority don’t.

So you’re about to make new gains and at the same time…save a lot of money!

The reason is that a supplement doesn’t need to be tested or proven before it hits the market. So companies put so much trash out there knowing that gullible people will buy it.

If the FDA or another body later tells them to remove it, they remove it, and then keep pumping out more crap. They already made their money on it. So the companies win. What an industry, eh?

 

(1) WHEY PROTEIN

It’s just protein. While there’s nothing magical about it, and you can get all your protein from food, whey is the highest “bio-available” protein source, and it’s extremely convenient for meeting your daily protein needs (take about 1g protein per pound of body weight). It’s also perfect for your post-workout protein fix when the last thing you want to do is eat a couple of chicken fillets!

Where To Get It:

USA: Optimum Nutrition Whey or Impact Whey MyProtein USA

Europe: Impact Whey from MyProtein

 

How To Take It: Simply take when needed to hit your daily protein target. Ideally, take 40g in your post-workout shake. Yes, 2 scoops after training has been shown to produce more growth than just 1.

 

Slam down that protein after a T.H.T. workout for maximal gains. Just enter your details below for immediate download of the full workout for free.

It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam, no BS, no weirdness. If you don’t want to hear from me again, I wont be offended. You’re about to get the best gains of your life…

 

 

(2) BETA-ALANINE

 

There is solid research regarding the efficacy of Beta-Alanine and it SHOULD play a regular role in your supplementation. This study [1] showed beta alanine supplementers gained an extra 1lb of muscle over 8 weeks as compared to the placebo group.

Where To Get It:

USA: Beta-Alanine https://amzn.to/2d2eVZr

UK/EUROPE: Beta-Alanine https://tidd.ly/850c93d8

 

How To Take It: Take 2g of Beta-Alanine in water (or whatever drink you like) and wash it down 30 minutes before your workout.

 

(3) CREATINE

 

It works [2] and it’s safe [3]. Forget the hype surrounding other forms of creatine. The real research shows that monohydrate is the far superior form [4] [5].

Take it ESPECIALLY when cutting to get shredded abs – it helps preserve that hard-earned muscle tissue. No-one needs to lose muscle when cutting. (Consider getting me to help you get ripped personally if you haven’t a clue about calories, macros, or a meal plan).

Where To Get It:  

In America, you can get a high-quality, cheap Creatine here ( https://amzn.to/2cpDgcU ). If you’re in Europe, you can get a fantastic (and cheap) Creatine here ( https://tidd.ly/8be4c7e )

How To Take It: 

Take 5g in your post-workout shake – just add it to your whey (see my creatine timing guide here). I do recommend “loading” with creatine first before this maintenance phase.

 

(4) Caffeine (or a pre-workout)

 

It’s so common that people don’t think about it. But caffeine is one of the most powerful bodybuilding supplements/drugs when taken before training.

Caffeine can reduce perceived effort, pain, and increase muscle contractility. Simply, it works to increase workout performance.

Where To Get It:

USA: Cheap Caffeine: https://amzn.to/2czUKO 

UK/Europe: Cheap Quality Caffeine: https://tidd.ly/e7049204

 

How To Take It: Take about 300mg 30 mins before training.

 

(5) ZMA (or just magnesium)

 

Optimal magnesium levels can lead to increased strength and shows a show a correlation with protein synthesis levels [6].

Where To Get It: 

USA – Cheapest US ZMA https://amzn.to/2cpOazw

UK/Europe – Cheap ZMA https://tidd.ly/748cf91f

 

How To Take It: Take up to a max (no more) of 500mg of magnesium per day. For ZMA, it’s usually 1 capsule per day.

 

 

NOTE: Wait a sec! If you want to know about all the other popular supplements out there and are confused as to which ones actually work, I created a bigger and FREE supplement guide for you!

How about BCAAs? Testosterone boosters like Tribulus Terrestris? The range of pre-workouts on the market?

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OK, since I can’t cover everything here in this short post, here are some notable mentions…

Click here for the top 5 #supplements that actually work to build #muscle Share on X

 

(a) VITAMIN D

There are a number of health benefits of supplementing with Vitamin D. But 2 studies, one on mice [7] and one on humans [8], show that it indeed may help accelerate muscle growth.

Where To Get It:

USA – Cheap High Quality Vitamin D https://amzn.to/2cxwH4a

UK/Europe – Vitamin D from MyProtein https://tidd.ly/d82d0323

 

How To Take It: If you don’t live in a sunny climate, take 5000 IU (international units) to 10,000 per day.

 

(b) GOOD MULTIVITAMIN

 

Should be fairly self-explanatory. Hacking into our muscle tissue 3-5 times a week places a greater demand on our bodies than for ordinary folk. Make sure you’ve got all bases covered with a high quality multivitamin.

Where To Get It: 

USA – Animal Pak https://amzn.to/2d0hgRW

UK/Europe – Alpha Men Supermultivitamin

How To Take It: See product packaging for details.

 

(c) L-GLUTAMINE

 

Consider glutamine supplementation optional. Many people aren’t fans, citing a lack of research.

However, the more intensely you train, the more glutamine your body needs. Low glutamine levels can lead to muscle loss, and protein synthesis levels (the rate at which you build muscle) are proportional to muscle glutamine levels.

If you’ve got the money, go for it. But I would prioritize the other supplements above first.

How To Take It: 

Simply put 5g in your post-workout shake along with your whey and creatine, as stated above. So a great post-workout shake to kick-start the anabolic process is 40g whey, 5g creatine, 5g glutamine.

Where To Get It:

USA: Cheap Glutamine https://amzn.to/2czS9Uq  

UK/Europe: High Quality Glutamine: https://tidd.ly/e7532f9b

 

Any questions or need help? Ask me below.

Now go train with intensity! All the supplements in the world won’t work…if you ain’t working!

Mark McManus

Study References:

[1] Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Kern BD, Robinson TL. J Strength Cond Res. 2011 Jul;25(7):1804-15.

[2] Creatine: a possible stimulus skeletal cardiac muscle hypertrophy. Recent Adv Stud Cardiac Struct Metab. 1975;8:467-81.

[3] International Society of Sports Nutrition position stand: creatine supplementation and exercise. “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”

[4] Kre-alkalyn® supplementation has no beneficial effect on creatine-to-creatinine conversion rates. Tallon MJ and Child R

[5] Creatine ethyl ester rapidly degrades to creatinine in stomach acid. Child R, Tallon M: Abstract presented at 4th annual conference of the ISSN 2007.

[6] Effects of magnesium and zinc deficiencies on growth and protein synthesis in skeletal muscle and the heart. British Journal of Nuwition (1991), 66, 493-504

[7] Vitamin D3 stimulates myogenic differentiation by inhibiting cell proliferation and modulating the expression of promyogenic growth factors and myostatin in C2C12 skeletal muscle cells.
Garcia LA, King KK, Ferrini MG, Norris KC, Artaza JN. Endocrinology. 2011 Aug;152(8):2976-86. Epub 2011 Jun 14.

[8] Association of vitamin D status with serum androgen levels in men. Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B. Clin Endocrinol (Oxf). 2010 Aug;73(2):243-8. Epub 2009 Dec 29.