Every Supplement That Builds Muscle Faster Than Protein

Introduction to Top Muscle-Building Supplements00:00

Asked a doctor of sports nutrition cited in over 5,000 research papers with published studies on nearly every supplement to rank the top eight supplements for building muscle. From those that help pack on real size to those burning cash. Goal: find supplements delivering most gains without negative side effects. Most effective supplement on list has results like straight steroids. At end, testing number one supplement on friend Dennis.

Creatine: King of Fast Results00:30

Creatine is every gym bro's second favorite white powder. Works by pulling water into muscles, filling them like balloons, making you look fuller and more jacked in weeks. Part of gain in fat-free mass in creatine studies due to creatine entering muscle for storage, bringing water. Tangible effects on strength and power performance. Longer-term data suggests it materializes into actual muscle proteins and tissue. Provides 3 lb boost in lean mass in 8-12 weeks vs placebo.

Creatine Gains Visualization and Cost01:01

For reference, here's what those gains look like. Only need 5 g creatine per day to saturate muscles, incredibly cost-effective. Extra 1 lb lean mass costs $7.70 total.

Creatine Criteria and Hair Loss Concerns02:00

To make S tier, passes three criteria: enough scientific research, cost per pound of muscle, no negative side effects. Scores great on research and cost, but side effects questioned. Concerns about hair loss from one 2009 study showing tiny fluctuation in DHT (hormone associated with hair loss in men). Creatine group had higher DHT at end, but difference same as before study started—subjects just had higher baseline DHT. Only study on creatine and hair loss. New 2023 study first to measure impact on DHT and actual hair follicle health: no changes. Lose more hair worrying than from taking it.