The Truth About Supplements: What Actually Works for Muscle Growth
TL;DR: Creatine and protein powder work. Caffeine helps performance. Most everything else is marginal at best. Prioritize food first.
Worth it
- Creatine monohydrate: 3–5g daily, improves strength and volume.
- Protein powder: convenience to hit daily protein targets.
- Caffeine: 3–6 mg/kg pre-workout for performance (tolerance dependent).
Maybe
- Beta-alanine for high-rep work; citrulline malate for pumps (limited but promising).
Skip
- Test boosters, proprietary blends, “muscle builders” without evidence.