This site uncovers the truth about muscle building supplements.
We look at why some are a total waste of money while others prove to be invaluable.
Everything you need to know is right here on bonymuscle.
Not every fitness guru and manufacturer lies about bodybuilding supplements.
They certainly have a place in the world of fitness and lifting weights.
All the same, this is certainly a case of buyer beware.
You must know what you're buying, why you want it, and how to take the supplement for the best results.
The informative articles on this site help you to make the best-informed decisions possible.
Don't Get Lost in the Supplement Maze
You can probably recognize some of these supplement types:
- Bodybuilding protein powders
- Creatine supplements
- Beta-Alanine supplements
- Branched-chain amino acids (BCAAs)
- Testosterone boosters
- β-Hydroxy β-Methylbutyrate (HMB)
There are more brands and fancy names coming onto the market all the time.
The problem is this: a hulk of a guy stands in front of a YouTube video and attributes a certain product to his success. Wow!
The first thing to note is that the guy's most likely a total stranger to you.
The second point is that he's promoting the supplement to make money.
And thirdly, you have no idea if he's being truthful or not.
Not all Muscle Building Supplements Are Equal
This point is important.
Many bodybuilding supplements have no scientific data to backup their claims.
Some products are genetically modified (GM).
Others are high in potentially harmful additives.
You don't have to worry about any of these things on this site.
I only put forward products and brands that have a reputation for outstanding excellence and proven effects.
There's a very good reason to stay well away from certain additives.
They have the potential to mess with your immune system. Others may cause digestive problems in the longer term.
What To Watch Out For
Here are some of the culprits found in the ingredients of various bodybuilding supplements:
- Calcium stearate
- Silicon dioxide
- Sodium Benzoate
- Sodium glycolate
- Stearic acid
- Titanium dioxide
Once again, I do all the scouring and product reviews so that you don't have to get lost in the ever-growing maze of supplements for building muscle.
Forget Gaining Muscle from a Bottle
You won't find any muscle-in-a-bottle claims on this site or any other outrageous statements.
Anyone who alleges their impressive muscles are the direct result of supplements is full of it.
Some muscle building supplements are little more than expensive pee.
The supplements industry is pretty unregulated.
This leaves room for a few scams and dishonest manufacturers.
A quick search online will bring up more products and claims that you could ever hope to read.
Overwhelming doesn't even cut it. The good news is that you've found this site.
Congratulations, your supplement woes are over.
Supplement Spiel to Ignore
Learn to recognize what supplement spiel to ignore.
This alone will help you to shop with more confidence and make better choices. Never forget this golden rule:
IF A THING SOUNDS TOO GOOD TO BE TRUE, IT PROBABLY IS
I don't waste time writing about the most overrated supplements or what brands to avoid.
I'd never stop scribbling if I took that approach.
Instead, I focus on only those products that really do help.
You'll understand what supplements to take when to take them, and the reasons why.
Not every gym-goer needs them, and I explain why in my bodybuilding supplements section.
The Real Role of Quality Supplements
Supplements are there to complement healthy meal choices, not replace them.
To put it another way, you can't stop eating and live off supplements hoping for magical results.
It just ain't gonna happen.
We use bodybuilding supplements to assist (not takeover) in three specific ways:
- Workout harder
- Lift for longer
- Recover faster
Many argue that any fit, healthy male, can achieve all these things from diet alone.
They're probably right too—in an ideal world.
But eating perfectly balanced meals every day is not always doable.
Taking the right kind of supplements in the proper quantities can help balance a diet that falls short.
Most diets do lack, which is why certain supplements have their place in bodybuilding.
Types of Supplements
There are various types of health and fitness supplements.
Some are outright bodybuilding supplements with a clear purpose to help you bulk up.
Some are dietary supplements, primarily aimed at providing you one or more nutrients that your daily meals are failing to assure.
Some are health supplements.
These can be for specific purposes or for general wellbeing.
Health supplements can prevent deficiency of one or more nutrients, they can avert certain medical conditions you are vulnerable to and can attend to the optimum functioning of various vital and supportive systems.
The entire spectrum of health and fitness supplements has expanded exponentially and it has evolved too.
The world is not the same as it was thirty years back when steroids were still widely popular among bodybuilders.
Below are the best supplements for muscle gain and strength.
Amino acids are basically protein.
The reason why we use the term amino acids when we talk about protein bars or protein powders is because there are plenty of them and it is not wise to club them all together.
Just as you should draw a distinction between sucrose and fructose, you should acknowledge the specific benefits of alanine and leucine.
There are over a dozen amino acids that play a crucial role in bodybuilding and fitness.
If you have to enhance your strength and endurance or increase mass, then you must consume enough amino acids.
It is practically difficult for people to consume enough eggs, fishes, meats and plant based proteins to satiate the requirement for amino acids.
This is why protein bars and protein powders become integral to most fitness programs.
Creatine has been proven to increase strength and muscle size.
Along with this, creatine has been shown to have many benefits including:
- Enhancing recovery
- Reducing soreness and muscle damage
- Increasing power
- Improving anaerobic capacity
- Stimulating protein synthesis
- Reducing age related muscle loss
Ok, thats all great but is it safe?
Claims that it damages your kidneys have all been debunked. When used as directed this is a great supplement to have in your arsenal.
How should I take it?
It's best to take it after workouts with a meal as studies show its more effective.
Using creatine while cutting is also a great way to retain strength and muscle mass.
Do I have to load creatine?
No, the only benefit of loading creatine is you see its effects faster.
However it's not necessary, taking the recommend 5 grams daily is sufficient.
It's also not true that you have to cycle on and off creatine. No evidence shows this is required.
Which type should I get?
Don't be fooled by marketing and buy every type thinking it'll have you looking like the hulk.
Creatine monohydrate is the type most used in studies and what I recommend you stick to.
Fish oil is great for muscle building because it increases muscle protein synthesis.
It also reduces muscle soreness which makes getting in your next workout easier.
Here are more amazing benefits of fish oil:
- Reducing muscle inflammation and anxiety
- Improving heart and joint health
- Increasing memory and cognitive performance
- Stress and blood pressure reduction
When choosing a fish oil supplement opt for the triglyceride form which is fish oil in its natural state.
Fish oil supplements are the most effective of all health and fitness supplements.
This is simply because of their impact on health and fitness.
No other supplement has such a balanced effect on strength, endurance, mass, agility, immunity, skin, hair and vision.
Fish oil supplements are rich in omega fatty acids.
These are essential fats that the human body needs. Fish oil supplements are also rich in minerals and vitamins.
They can also contain some protein or amino acids, depending on the fishes used as the source.
There is no adverse effect of fish oil supplements, unless there are some artificial flavors and synthetic ingredients used in the composition.
Health and fitness supplements can be classified as normal, pre-workout and post-workout.
Normal health and fitness supplements can be taken anytime but there should be a routine.
Some fitness supplements must be consumed before a workout.
These are predominantly stimulants in drink and powder form along with other kinds of amino acids supplements.
These pre-workouts provide an instant boost in energy and substantially enhanced strength as well as endurance.
Protein bars are an aide when it comes to gaining mass.
They are easy to consume and store.
Used properly they become a nice tasty treat for muscle builders everywhere.
Protein is the building block of muscle.
Using protein supplements makes it easy to meet our daily protein needs.
Whey, egg and casein are the best types of protein supplements out there.
These protein supplements have amino acids in them which help improve protein synthesis and promote the growth of lean muscle tissue.
It's best to use whey protein post workout as it digests quick.
Add in some simple carbs (I like bananas) to give your body the ultimate muscle building shake.
Egg protein supplements are also effective and are a rich source of vitamins like B12 and folic acid.
Casein is a slow digesting protein and is good to take before bed. This slow releasing protein aids the body in building muscle as you sleep.
When choosing a protein powder make sure to look at 3 things:
- Serving size
A good powder will have the protein source listed as the first ingredient.
Check how much protein you're getting in relation to the scoop size.
A big difference means you're getting more filler than protein.
Post workout supplements like protein powder are important as they help provide the necessary nutrition and also help the body to heal and recover for the next day.
Protein powders are convenient and allow people to get the right amount of protein without issues.
Great supplement when it comes to building muscle.
Here's a guide to finding the best protein powders.
These can really help you when it comes to building muscle.
Each has its own recommendations though so be sure to read the specific guide for each.
Surprisingly enough many people on testosterone need to use an estrogen blocker.
Vitamin D also known as the sunshine vitamin plays an important role in building muscle.
Recent studies have shown that vitamin D supports every tissue in your body including your heart and brain.
Because of its importance, deficiency is a BIG problem.
A deficiency can mean lots of serious health risks like:
- Weak bones
- Muscle weakness
- Death from cardiovascular disease
- Type 1 and type 2 diabetes
- Heart disease
- Multiple sclerosis
And the list goes on..
The crazy part is, research shows 42% of us don't get enough Vitamin D.
Either because we lack proper nutrition or don't tan everyday.
Trying to get all of your vitamin D from food is tough and not everyone has time to tan for 30 minutes daily.
This is why I highly recommend getting a vitamin D supplement.
It also helps reduce fatigue and joint pain.
Two things that make building muscle easier.
So how much do I need?
Studies show we need about 2000-5000 IU a day.
This is major news and if you value your health you'll invest in a good vitamin D supplement asap.
Learn & Apply
I provide all the information you need to carry your bodybuilding to the next level.
What I can't do is perform the actions for you.
The achievement part has to come from your own efforts.
It's easy to learn from the pages on this site.
With the right mindset you'll be able to turn your newfound knowledge into visible results much sooner than you think.
Meal planning will become routine, as will working out the quantity of supplements and proper usage.
It won't be too long before you're able to fine-tune your diet to match your body and lifestyle needs.
Even bodybuilding 101 can fall by the wayside with wrong advice and misleading claims.
It's the purpose of my supplements section—and all other sections on this site—to help you stay on course.
Everything you view on this site is in an easy-to-read, no-nonsense format for your convenience.
I hope that's given you a better understanding of muscle building supplements.
Click here to read about gym gear that will make muscle building so much easier.