There is a mushroom growth of supplements out there, each claiming to be the best way to boost your muscle growth. On top of it, gym freaks are known to gloat about using muscle enhancing supplements that they found online. All this goes a long way to make you feel that you are doing something wrong by not taking supplements.

But, truly the elite physical builds are built by hard workouts and wise nutrition, in the first place. And supplements are no more than icing on the cake.

Once your workout routine and healthy nutrition are locked in, you need to wisely navigate a minefield of misinformation about muscle building supplements.

To share some of your buying burdens, we have compiled a quick rundown of the 7 research-backed supplements like D-BAL and Creatine which can help you in getting your desired physique with less effort involved.

Let’s get started.

1-       Creatine Monohydrate

Creatine monohydrate is cost-effective, efficient, and one of the most popular forms of creatine. It has been used as a popular muscle building supplement on which many research studies have also been conducted.

The main reason for its popularity with bodybuilders and gym-goers is that creatine is a naturally occurring mass that is present in our body muscle cells. It is one of the basic means of instilling energy in our body cells and helps the body perform movements such as blinking eyes, eating some food, or scratching our face.

What Creatine supplementation does to the Body

• Increases mass around lean muscles
• Renders strength to muscles
• Soothes sore muscles
• Balms exercise-related inflammation
• Boosts performance during tough training
• It helps blood to circulate better.

Recommended Dose

Its recommended dose is 5 grams at any time in the day. If it is easy for you to remember, divide these 5 grams between pre and post-workout to acquire maximum results.

2-      D-BAL

D-BAL is 100% natural product, and is defined as a legal steroid, which means it is a safe supplement for anyone. However, it is primarily prescribed to professional athletes. To enhance the body’s endurance. It keeps you more focused during workout. Many reviewers rated it as a miraculous product for muscle building. In fact, it is worth all the hype people have created about it.

`What D-BAL does to the Body

• Increases user perception
• Recovers soreness rapidly
• Boosts sexual performance
• Reduces bad cholesterol significantly
• Protects joints and tendons

Recommended Dose

The recommended dose for D-bal is 5 grams before workout.

3-      Whey Protein

Whether you choose to take the dose of Whey Protein before or after the workout, you will find it equally effective. It is quite popular among many muscle enthusiasts as they rightly believe that it increases protein synthesis and helps restore and recover muscles.

It comes with an abundance of proteins and amino acids in it that help to kickstart the anabolic process in your body.

`What Whey Protein supplementation does to the Body

• Helps digest your food fast
• Boosts protein absorption in the body
• Helps control appetite
• Gives a feeling of a full stomach, if you are on the diet
• Provides rich leucine than other protein sources

Recommended Dose

The recommended dose for Whey Protein is 20-30 grams per day, preferably before the workout. It can also be taken as a regular protein source. But remember, it cannot replace your primary protein sources.

4-      Branched-Chain Amino Acids (BCAAs)

Out of the three acids-leucine, isoleucine and valine-which BCCAs is composed of, leucine is the most critical as the studies prove that it triggers your natural muscle synthesis on its own. However, to get the maximum benefit out of it, it is advisable to take all the three together.

What BCCAs supplementation does to the Body

• Regulates protein metabolism
• Boosts the level of muscle protein synthesis
• Soothes muscle sores
• Energize you to extend exercise duration

Recommended Dose

No more than 3-6 grams before or during the workout.

5-      Caffeine

Caffeine works as a robust source to keep exertion, fatigue, and post-workout soreness away. It can be a real difference between just a muscle maintainer and a muscle builder by keeping you in the gym for a longer duration.

`What Caffeine supplementation does to the Body

• Boosts motivation to do exercise
• Decreases fatigue and post-workout soreness
• Multiplies your gym time by three

Recommended Dose

Dr. Chris Lockwood recommends 1.36 to 2.5 milligrams of caffeine per pound of your body weight in Shannon Clark’s article. That would make 200-375 milligrams for an individual with 150 pounds. However. The amount may be decreased or increased according to your body response to the first dose.

6-      ZMA

This fine blend of zinc, magnesium aspartate, and Vitamin B6 is inevitable for bodybuilders and heavy weightlifters, as many pieces of research found their bodies to be deficient in these essential minerals. It helps naturally boost testosterone and IGF-1 in the body which hugely impacts muscle gain.

`What Caffeine supplementation does to the Body

• Maintenance hormonal balance
• Helps sleep peacefully
• Increases level of testosterone resulting in muscle growth

Recommended Dose

5-10 grams on an empty stomach or before bedtime without any other food or supplement. Its regular intake in the morning, well before eating anything, improves the quality of sleep and recovers muscles.

7-      High Molecular Weight Carb

They are composed of huge and heavy molecules. High Molecular Weight Carbs such as patented Vitargo brands are made of waxy corn starch.

`What Caffeine supplementation does to the Body

• Prevents muscle exertion
• Boost insulin level
• Increase muscle glycogen level

Recommended Dose

The dose recommended for HMWC is 60-100 grams per day. It can be taken alone or mixed in your shaket to accelerate muscle growth and recovery. It also assists in mass growth supplements.

Conclusion:

Supplements alone are not enough to provide you with optimal muscle growth. They must be accompanied by healthy nutrition and rigorous physical exercise sessions, ideally weightlifting.

Once your nutrition and exercise are in check, you may choose to take some supplements.

D-Bal and Creatine are reviewed to be the most effective choices for building muscles, however, depending on the nature of your body, other supplements may also bring positive results.