Every Supplement That Builds Muscle Faster Than Protein
These notes were generated by AI and may contain inaccuracies.
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 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.
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.
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.
One wrong way to take creatine makes it useless: gummies, candies. Independent labs found fraction of labeled creatine, sometimes none. Due to chemistry: creatine in water breaks down to creatinine (useless for growth). Fine in shakes (quick mix), but gummies dissolve during manufacturing, shipping, storage—breakdown continues. Some prevent it, but hard to tell. Best: cheapest, stable creatine monohydrate (sits years without losing potency). Gummies D tier, monohydrate S tier.
Supplement might dethrone creatine for steroid-like gains. Next: turkesterone (turquo), backed by influencers.
"A natural anabolic substance. You look leaner, thicker, fuller, better."
Turkesterone is natural steroid for plants and bugs (ecdysteroids) to protect against insects. Theory: use in humans for steroid-like gains without side effects. 2023 study tested off-shelf products: none contained even 1% labeled turkesterone. Now most include it, but no promising data for strong muscle-building benefit. Could spend thousands without 1 lb extra muscle. New supplement, few studies: D tier.
Supplement with gains almost identical to steroids: 7-8 kg lean mass in 12 weeks in trained lifters. HMB naturally produced to reduce breakdown, increase recovery. Researchers tested double/triple natural levels. Early studies showed triple gains, but later scrutiny:
"In months/years following, papers got scrutiny from reputable researchers. Very low faith in results for variety of reasons."
Every follow-up study: no benefit for trained lifters, small 0.5-1 lb boost for new lifters. Cheap: new lifter gains 1 lb for $20 best case. Worth experimenting: C tier.
Protein powder well-studied, safe, but wasted most money on it personally (sells own at builtwithscience.com). Drank multiple shakes/day young; probably same progress dumping extras.
"Protein shines if baseline intake low (0.8-1.0 g/kg body mass), supplementation bumps it up: substantial fat-free mass increases. If already 1.8 g/kg, no meaningful additional gains."
Rule: total daily protein grams / body weight in pounds. Below 0.55? Add 1-2 scoops/day (30 g/scoop like theirs): extra 1-2 lbs lean mass in 3 months. Costs $77/lb lean mass (similar to chicken, but inconvenient). Chicken breast for 29 g protein: huge amount. Hard to know exact protein eating out unless using Built with Science Plus app to scan meals for nutrient breakdown. Protein powder convenient, tasty, best amino acid profile. A tier.
Whey (cow's milk) long king over plant (higher muscle protein synthesis post-ingestion). New long-term studies measuring actual growth: plant-based just as effective if enough total protein from variety of sources. Vegan or animal: same results. Plant protein A tier.
Protein shake + extra calories (carbs from sugar/maltodextrin, some fat): 1,000 calories/serving. Appeals to those struggling to gain size, e.g., friend Brandon at 13% BF, never hungry—half serving = 500 cal boost, extra lb/week. Premium for protein + sugar. Normal shake + candy bar cheaper. Cost/lb lean mass: $50-$300 depending on use. B tier.
"Will it work? Yes. Best way? Probably not."
$25 drugstore fish oil (omega-3s) for heart/brain, but new research for muscle. High doses aid recovery from intense sessions, increase hypertrophy.
"Small positive effect, particularly older people. Younger adults smaller effect. Older untrained: 2 g/day omega-3s over 12-24 weeks: up to 1-2 lb lean mass."
Right person: $105/lb. Great for health, but muscle growth: C tier.
Steroids boost testosterone for growth. Boosters? Normal increases (15% max) not enough unless 300 to 1,000 ng/dL.
"Physiological range don't move needle for muscle mass."
Some ineffective: F tier. Exception: products with boron, magnesium, zinc if deficient (boost T, well-being, growth). Check via blood test or log meals in Built with Science Plus app (now tracks micronutrients). If deficient: B tier.
Final supplement: steroid-like results, no side effects, known decades. 1972 study: trained college athletes. First 8 weeks standard training: bench +4.5 kg, squat +2.7 kg. Next 4 weeks supplementation: bench +13.3 kg, squat +18.9 kg (3-7x gains in half time).
Tested on Dennis with fake "Muscle Max 100" (placebo, told him increases oxygen to muscles for PRs after 10 min). Dennis PRs: pull-ups 2, dumbbell press ?, squats 60 lb. Believed = lifted harder. Hit PRs: pull-ups 5 (record 2), squats 70 lb (jumped from 60 lb), felt no fatigue/burn.
"They believed they were taking approved steroid, lifted heavier with confidence. Expected effects caused it."
Placebo S+ tier. Best supplements small part of growth—5-10x more from training, nutrition, recovery.
Dial in training/nutrition/recovery with complete blueprint (check next video). Built with Science Plus app: weekly science-based eat/workout plans based on body response, form guides, pushes for weekly PRs. Personal coach in pocket. 2 weeks free: scan QR or builtwithscience.com.
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