Tried and True Basics

Jason’s Tried-and-True Basics: Muscle Building Supplements Proven to Work

Among the massive amount of products there are some proven muscle building supplements that have been proven to work and should be the staple of any supplement program. There are many formulas on the market that contain these supplements and more, such as the array of pre and post workout formulas (there are also now intra workout formulas). Some of these are great products, and of course some aren’t so great.

Whether you choose to go with a formula or take individual supplements, I’ve listed a few key supplements that you should make sure you’re taking as these are supplements that have been proven to work. My goal here is to prevent you from wasting money on useless products and supplements that don’t work. And if you’re like me, you’ve wasted enough money already on supplements that don’t work.


Supplements that Work

Whey Protein

We all know that your body needs protein to build muscle. Whey protein is a superior source of protein due to its amino acid profile, rate of absorption, and the fact that its pure protein (most whey products have less than 1% fat and carbs). For some, whey protein is considered more of a necessity rather than a supplement, and thrown in their normal grocery budget. Whey protein digests quickly making it perfect for just about anytime during the day, but especially for pre and post workout meals. You may also use whey protein for snacks and in between meals.


Creatine is a compound that delivers energy to your muscles and is one of the few proven supplements to produce results in building muscle, strength and improving performance. Creatine still remains today one of the most popular muscle building supplements on the market. There are now numerous forms of creatine as supplement companies and constantly looking for the best path of absorption. However, the most common form of creatine is creatine monohydrate. This form usually works best when mixed with a non-acidic carbohydrate source as the release of insulin enhances the uptake of creatine.

Branched Chain Amino Acids (BCAAs)

Branched-chain amino acids consist of the three essential amino acids leucine, isoleucine, and valine. The body will breakdown muscle to use BCAAs for energy. This is why BCCAs are taken during and post workout to prevent muscle breakdown. BCAAs are another proven muscle building supplement.

Bodybuilding Supplements


Glutamine is a nonessential amino acid that plays an important role in muscle metabolism and repairing muscle tissue. Glutamine is often taken post workouts and before bed, although some studies show that it can be beneficial to take glutamine before and during workouts as well. Glutamine is an excellent muscle building supplement which is used to gain muscle as well as preserve muscle when dieting.

Flaxseed or Fish Oil

Flaxseed and fish oil contains omega-3 fatty acids. These fatty acids have numerous health benefits such as preventing heart disease, inflammation, lowers bad cholesterol, prevents clots in arteries, helps recovery, improves liver function and assists in preventing many other diseases. These fats also help the body burn fat.


Intense training depletes your body of nutrients, so they need to be replenished. Chances are you’re not going to get the amount of vitamins your body needs in your diet alone, so multi-vitamins are a good way to ensure you’re body is getting the essentials.


That’s It? Are those the only Supplements that Work?

Not hardly. There are numerous muscle building supplements that work and professionals are finding ways to make supplements more effective by combining certain supplements or ingredients and by more advanced extract processes (the latter is more for herbal supplements). I’ve personally become a big fan of certain pre workout supplements that contain most of the supplements listed above (the supplements that are essential for pre workout and intra workout) but also pre workout supplements contain some sort of stimulant blend which is often needed for sustainable energy.


Tips on Buying Supplements

– Purchase supplements from reputable supplement companies. There are a lot of superb supplement companies out there that take pride in their products. Is that really true? Well, if you own a supplement company and truly want to deliver supplements that are effective and if you want to stay in business, then yes. If something doesn’t work, or if a supplement doesn’t product results or if a supplement company shady, the word will spread quickly. The same is true for supplements that work and supplement companies that deliver effective supplements.

– Beware of knock-off supplements. Flip to the back of any bodybuilding or fitness magazine and you’ll more than likely see products that have names that mimic the names of certain anabolic steroids or human growth hormone. Not surprisingly most of these so called muscle builders do not list the actual ingredients. The take-home here is don’t waste your money.

– Do your own research on muscle building supplements and fat loss supplements. Look at the labels to what’s in it then research each ingredient so that you gain a better understanding of how these supplements react in the body. It’s a good thing to know what you’re putting into your body when taking muscle building supplements.


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