Muscle building supplements

[Guest Muscle noob]

calling for help from bodybuilding enthusiasts!

 

I have just started working out, and Im looking at muscle building supplements, be it protein powder, pills etc. 

I was looking at some online websites just now, and Im already so torn between so many options. 

Any recommendations for effective ones? 

 

thanks!!

[xydboy]

Given that you just started working out, look at your workout regime first. Its the one that screws most people up for beginners. Common mistake for people to look at supplements first when they first begin. You get the "good stuff", but if your workout isn't optimal, nothing is going to change. Like I've always tell people (and my students), for hypertrophy, you must have 3 Ms: mechanical tension, muscle damage, metabolic stimulus. Fulfil that, and muscles will grow. Eat normally and healthily. A poor diet supplemented is still a poor diet after all.

[Chris Low]

you can check examine.com for what works /research

 

basic = creatine and protein (meeting your macros) 

other things like preworkouts let you get more reps in or more focus etc

 

stuff like bcaa/cla = pretty much rubbish/marketing. feel free to spend your money or not.

 

most of the pills I take are for recovery and not mass 

zma, cissus, ashwangada, boswelila, citrulline malate

i suspect a few are junk and will reevaluate (L-citrulline, L glutamine, taurine) (preworkout)

[marysenter]

i think you shouldnt absorb any supplement right away, this kind will be helpful when you already had something. Now the best way to boost your muscle building is from nature. i recommend oyster. Eating oysters boosts your protein intake without significantly boosting your fat consumption. A 6-ounce portion of raw Pacific oysters contains 16 grams of protein, which contributes approximately 27 percent toward the daily protein intake recommended for the average 150-pound person. Getting enough protein in your diet is important because your body needs it for tissue repair, immune function and hormone synthesis. Oysters contain just 4 grams of fat per serving, with less than a gram coming from saturated fat. First, oysters are a great source of protein. Since protein supplies the raw materials that muscles are made up of, it’s vital that you do get enough. If you start to fall short, you might find yourself losing muscle rather than building it. Oysters are a very high quality source of protein at that, so you can feel confident you’re giving your body what it needs.

Besides, Oysters come loaded with essential minerals. A single 6-ounce portion of oysters contains 28 milligrams of zinc, 9 milligrams of iron and 131 micrograms of selenium -- significantly more than the amount you need each day to maintain your health. All three minerals activate proteins important for healthy cell function, and zinc also fights disease by promoting immune system health. Because of their extremely high zinc content, however, consume oysters in moderation to prevent an accidental overdose.

https://wikihomenutrition.com/oysters-health-benefits/