Best Supplements for Muscle Growth: What Actually Works?
Explore the most effective pre-workout supplements that boost energy, focus, and endurance. Learn which ingredients to look for and how they can optimize your training sessions.
What are the best supplements for building muscle, and how should I use them?
Pre-workout supplements are designed to enhance your workout performance by providing energy, focus, and endurance. Key ingredients and dosing suggestions:
Caffeine: 150-300 mg 30-45 minutes before your workout to improve focus and energy.
Beta-Alanine: 2-5g per day to help buffer lactic acid and reduce muscle fatigue during intense workouts.
Citrulline Malate: 6-8g 30-45 minutes before training. It improves blood flow and endurance, allowing you to push through longer sessions.
Creatine: 3-5g per day for strength and power, especially in short bursts of high-intensity exercise like lifting weights or sprinting.
Tip 1: Look for pre-workout formulas that are free from excessive artificial sweeteners and have transparent ingredient labels to ensure you’re getting quality.
Tip 2:
Creatine is one of the most studied supplements—safe and effective.
Combine Beta-Alanine with a pre-workout meal for best results.
Look for third-party tested brands (NSF, Informed-Sport, etc.)
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