Post by Adam Kemp, (Fitness expert), editor at

It isn’t always difficult to determine which supplements are useful to purchase, especially with so many options on the market. If you want supplements to help you build muscle, you are going to need to know what to look for before you head to the supplement shop!
Luckily, you can read this guide!
Buying supplements are tricky because there are many options which sound similar, and they are almost always expensive!
Instead of wasting your money on something ineffective, read about these supplements that will help you build muscle!

Creatine Monohydrate

Creatine monohydrate is one of the most well-researched supplements in existence, and for a good reason. Not only is this an effective supplement, but it is cost-efficient as well.
Creatine is an organic acid that is produced naturally by the human body. However, taking in additional creatine is healthy for the body as well. Creatine is readily bioavailable in red meat, although it is difficult to obtain enough through food alone. If you are looking for supplements that will help you build muscle, this should be your first pick!
Creatine comes in many different forms, but the only one you need to be concerned with is Creatine Monohydrate. The other forms of creatine have not been proven to be as beneficial.
Essentially, creatine works by drawing additional water into your muscle cells; enabling you to train longer and harder. It is a very useful supplement!
To use creatine monohydrate properly, you should take 5g per day, about one hour before training. There are other methods of taking creatine monohydrate, but this is a consistent way with proven results.

Citrulline Malate

Creatine Monohydrate is great on its own, but it is not the only supplement you need! L-Citrulline is an amino acid found primarily in the rind of watermelons.
Citrulline malate helps with dilating your blood vessels to increase circulation and nitrous oxide in the blood. If you are a fan of “the pump,” you will love Citrulline Malate!
There have been many studies done on citrulline malate, primarily to analyze its effect on strength and endurance.
You can take 3g-6g of citrulline malate about 15 minutes of training to help fuel your muscles! Along with this, you can also take citrulline malate after training and before bed.
Taking a few grams of citrulline malate after training and before bed can substantially improve your recovery time between workouts!
If you would like to learn more about Citrulline Malate, on


Creatine monohydrate and citrulline malate are excellent for helping your muscles recover, but they cannot do their job if you are not taking in enough grams of protein on your own.
Although whey protein is the most purchased option for protein powder, BCAAs work effectively as well.
Unlike whey protein, Branch Chain Amino Acids do not need to pass through the digestive system to be absorbed by the human body. Instead, they become absorbed into the bloodstream.
The three amino acids are:

  • L-Leucine
  • L-Isoleucine
  • L-Valine

Not only are BCAAs perfect to be drunk directly after training, but you can also drink them during training and between meals as well!
BCAA supplements should not contain anything except amino acids and are an excellent way to fuel your body throughout the day. For people who are trying their hardest to build muscle, drinking BCAAs between meals is a great way to fuel your muscles and help them grow quicker.
A common dosage of BCAAs is 10 grams at a time, which is an easily digestible amount for most people.
You can try drinking 10 grams directly after training, and 5 grams at a couple of different times per intake.

Build muscle

Concluding Thoughts

Instead of wasting your money on ridiculous and expensive supplements, to build muscle you can start with these three first!

All three of these supplements that build muscle has been thoroughly researched and proved to help you with your fitness goals.
Even better, they are more affordable than most other supplements as well!
Stick with these tips, and you will save money and be successful!

Also read >>>>> popular and effective diets


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