INTRODUCTION

Nowadays the craze for fitness has increased a lot, everyone wants to look fit and wants to build a muscular body.

Every person in the gym is taking some supplement so that he can make his body good and muscular. Nowadays a lot of supplements are available in the market it becomes difficult to understand which supplement is best and which is worst for us.

In this article, we will tell you one by one which are the best supplements for you and which supplements are wasting your hard earned money, meaning those supplements are not that beneficial on which you are wasting your money.

I have ranked the top 10 muscle building supplements here from 10th to 1st which means you don’t need to take the supplements that come at number 10 and you must take the supplement that comes at number 1.

TOP 10 SUPPLEMENTS RANKED FROM WORST TO BEST

10. TESTOSTERONE BOOSTERS

We all know that testosterone is the main hormone of males and is also responsible for muscle growth. Whenever a male’s testosterone level goes down, he can face many problems like muscle loss, that’s why it is very important for males to have good testosterone levels.

But is eating testosterone booster the right solution? There are many testosterone booster supplements available in the market which claim that eating them increases your testosterone level which helps you to build muscle.

But till now there is no evidence that proves that testosterone boosters actually work, nor do they fall under the regulated drug category, so some ingredients in these supplements are such that if consumed in excess, they can harm you.

If you want to boost testosterone, first you should take a good diet and workout well and if you want to add something, you can add some natural herbs like ashwagandha or shilajit.

9. L-GLUTAMINE

People are eating L-glutamine only because they have seen someone eating L-glutamine but in reality they do not know whether they need L-glutamine or not.

Your body produces L-glutamine on its own, as it’s a non-essential amino acid, and you can also get it from several food sources.

L-glutamine is anti-catabolic, but its need may be greater when your body is under extreme stress and using too much L-glutamine

L-glutamine may be necessary for recovery of people who play competitive sports, but those who want to build some muscle do not need to take L-glutamine as a supplement because we also get L-glutamine from many natural foods such as milk, curd, eggs, meat etc.

8. BCAA (BRANCHED-CHAIN AMINO ACIDS)

BCAA is a part of essential amino acids which our body cannot produce, so we have to outsource them. These help push fatigue away, so you can extend your workout sessions without feeling drained quickly.

But if you are taking enough protein then you get adequate amount of BCAA, so there is no need for you to take BCAA as a supplement. If you have to take it then you can take protein as per your body requirement.

7. CASEIN PROTEIN

It breaks down slowly in your body and provides a complete set of essential amino acids, making it a high-quality protein source. Its amino acids are released slowly in your body, which means it keeps your muscle cells feed for a long time.

Casein protein is taken at night before sleeping because if you do not eat anything at night, there is a risk that your body may go into catabolic stage, although it helps in keeping you in anabolic stage.

This is more beneficial in their case or there is a long gap between your meals or you are an advanced level lifter but when it comes to muscle building, there are some supplements before casein protein which should be kept in the list before this.

6. MASS GAINER OR WEIGHT GAINER

It is a blend of protein, fats, and carbohydrates and this supplement is used by people who want to bulk up. To gain muscle effectively, you need to stay in a calorie surplus — there’s no shortcut around it.

Some people cannot eat that much during bulking time, so many people take the help of mass gainer to fulfill their calorie requirement, in that case you should keep some things in mind before you take mass gainer:

Your serving size should not be too big. The calories you are getting daily with the help of the gainer should not be more than 300 or 400. Read the ingredients list carefully before taking the gainer.

Protein to carb ratio should be 1 to 3 and yes it should be easy to digest so that you do not feel heavy after drinking mass gainer

5. PRE-WORKOUT

Pre workout does not help you to build muscle directly but its ingredients increase your strength, energy, and focus during the workout due to which you can perform a good workout and when you do a good workout.

It will be easy for you to build muscle, that means you can invest your money in a good pre workout. But my advice will be that whenever you train big muscles in a week like leg, chest, back then you should take pre-workout and on the day.

When you are training small muscles then you can also avoid pre-workout on that day

4. OMEGA-3

Omega 3 is a healthy fat and has anti-inflammatory properties, so it helps boost your athletic performance during and after a workout

We all know that as our age increases, our muscle mass also gradually starts decreasing. This has been proved in many studies. If you consume omega 3, you can slow down aging. It also reduces muscle soreness due to which the quality of your workout improves.

It is also very useful for your heart health, so it means investing money in omega 3 is a wise thing.

3. MULTI-VITAMIN

Vitamins and minerals are essential for our body but they are as important for our overall body functioning as macronutrients are necessary for us like:

• Vitamin-C: It increases the absorption of iron in our body which increases the oxygen supply to our muscles.
• Vitamin-E: protects our muscle cells from getting damaged
• Vitamin-B: helps us in our metabolic processes
• Calcium: helps you strengthen your joints so that you can perform a good workout
• Magnesium: improves your sleep quality Sodium helps you balance the fluids in your muscles

Because of this, vitamins and minerals have a lot of uses in our body and no matter how much you try in today’s lifestyle, you still miss out on some vitamins or minerals and if you are facing difficulty in building muscles,

then one reason could be that you are not eating the required amount of micronutrients, hence it is very important to have multivitamins in your supplement stack.

2. CREATINE

Creatine helps boost the creation of ATP in the body, which serves as the primary fuel for energy during physical activity. It increases your strength and also helps in your muscle recovery.

Whenever you workout, micro tears form in the muscle fibres and creatine activates those muscle cells which help you in repairing these tears.

Creatine increases the production of anabolic hormones in your body and if you combine it with a good workout, it increases your gains and strength. Taking 3 to 5 grams of creatine monohydrate each day, around your workout time, can help enhance performance and muscle recovery.

1. WHEY PROTEIN

Whey protein is a highest quality protein source with the best amino profile. It helps your muscles recover quickly, is easy to digest and easy to carry. It also provides you with good amounts of leucine, which is one of the best anabolic amino acids.

We all know that protein is the most essential macro nutrient for muscle building, so you can complete your protein intake with solid food throughout the day, but you must drink one scoop of whey protein post workout so that your muscle building journey can become easier.

CONCLUSION

So brother as you saw the list of supplements from top 10th to top 1st, now you must have understood which supplement is best for you and in which supplement It’s okay to invest in supplements, but don’t forget bro, no supplement can ever take the place of a proper diet

First eat right, maintain a good lifestyle and then take help of supplements. Till the time there is no discipline and consistency, no powder or capsule can help you. Be smart, take informed decisions – because body is not made only by gym, but also by knowledge.

READ MORE:

• Top 10 Pre Workout Snack Ideas for Energy and Performance |
• Top 10 Easy High Protein Breakfast Recipes You Need to Try
• 10 Best Foods You Should Eat Post Workout For Faster Recovery : Best Foods To Add In Your Diet |

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