The growing list of supplements out on the market is getting longer and larger every day. With so many different options out there, we need to be careful when we’re mixing and matching the different supplements that we’re taking for a number of reasons. Firstly, you don’t want to cause harm to your body. Mixing certain substances together can cause unwanted reactions sometimes leading to serious injury or even death, in the most extreme cases. Conversely, it’s possible to mix supplements that counteract each other, leading to either unwanted weight gain, undesired weight loss, or simply being a colossal waste of money. You need to carefully research the potential supplements after identifying what you’re trying to accomplish – or work with a company that has already done that research for you, like Vaxxen!
Today, we’re going to compile a list of 5 key ingredients that are 100% safe to build into a supplement stack to answer the question “what supplements should I take to build muscle?”
- Protein. You probably guessed that we were going to go here first. Protein is essential in every routine. Inherently, protein has enzymes needed to build muscle mass as well as fighting off hunger and providing the nutrients needed for a successful recovery phase . We won’t spend too much time on protein as we have covered it in grave detail a few times before.
- Creatine. Great stuff that always goes hand in hand with protein when you’re looking at building any sort of muscle mass. Whether you’re aiming for lean mass or to bulk up, a protein/creatine combination is essential. Creatine will require that you keep your body well hydrated, especially if you decide to mix in a bit of beta-alanine supplementation into your stack . Speaking of which…
- Beta-alanine. With literally no negative side effects documented, beta-alanine is as low risk as it comes. Numerous studies have shown how effective beta-alanine is when it comes to promoting muscle growth. By helping alleviate the lactic acid building up in your muscle tissue when you work out, beta-alanine will make sure you’re working out harder for longer !
- Testosterone booster. Perhaps a bit risky for the average user, testosterone boosters will help you if you’re looking to kick your workouts up a notch. Trying to get a little extra energy to power through the most intense of workouts? Increasing the level of testosterone in your body is an excellent way to get the most out of your workouts. Just be aware that increasing testosterone levels beyond the natural baseline that your body has created for you can come with some risk. You may struggle with weird mood swings for a while. It’s not quite like “roid rage,” but you might find yourself on edge in situations you normally wouldn’t have much of a problem dealing with. These mood swings pass after just a few weeks of regular use, once your body has understood the new norm.
- BCAAs. Branched-chain amino acids can be added to your diet through either natural supplementation or artificial supplementation. To naturally increase the BCAA’s in your system, make chicken, fish, and eggs regular staples in your meals. If you’re not a fan of those foods, try buying some BCAA capsules, remembering to only use the directed amounts to avoid damage to the liver and kidneys .
- Pasiakos SM1, McLellan TM, Lieberman HR.
The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.
Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2.
- Robert Cooper,corresponding author1 Fernando Naclerio,1 Judith Allgrove,1 and Alfonso Jimenez1,2
Creatine supplementation with specific view to exercise/sports performance: an update
J Int Soc Sports Nutr. 2012; 9: 33.
Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33
- Matthew I. Black,1,* Andrew M. Jones,1 Paul T. Morgan,1 Stephen J. Bailey,2 Jonathan Fulford,3 and Anni Vanhatalo1
The Effects of β-Alanine Supplementation on Muscle pH and the Power-Duration Relationship during High-Intensity Exercise
Front Physiol. 2018; 9: 111.
Published online 2018 Feb 21. doi: 10.3389/fphys.2018.00111
- Robert R. Wolfecorresponding author
Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
J Int Soc Sports Nutr. 2017; 14: 30.
Published online 2017 Aug 22. doi: 10.1186/s12970-017-0184-9