7 Honest Supplements that Build Muscle Mass Legally

Here is a quick list of 7 honest supplements that build muscle mass legally.

In the labyrinth of muscle-building supplements, where flashy promises often outshine scientific authenticity, deciphering the essentials can be akin to finding a needle in a haystack. With a plethora of options vying for attention, it’s crucial to cut through the noise and focus on what truly works in the realm of muscle enhancement. This article aims to be your guide, shedding light on evidence-backed supplements that not only stand the test of time but also won’t burn a hole in your pocket.

We know how easy it is to be lured by the latest trends and extravagant claims. However, the real gems lie in simplicity and effectiveness. We’ll delve into the world of supplements that have proven their worth through rigorous research, emphasizing their affordability and tangible impact on muscle development.

As we embark on this journey through the landscape of muscle-building aids, it’s essential to approach the subject with a discerning eye. Hair-brained studies may abound, but our focus will be on the hard-hitting evidence and practical solutions that have demonstrated their efficacy in fostering real, tangible results. It’s not about the fancy, schmancy stuff; it’s about what genuinely contributes to muscle growth and, perhaps more importantly, what won’t break the bank.

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With that being said, Thomas DeLauer is the one who shared his insights into 7 honest supplements that build muscle mass legally. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3.5 million subscribers and he has been on the cover of numerous international magazines.

So, let’s navigate through the maze of supplements, separating the wheat from the chaff, and uncover the tried-and-true essentials that have proven their mettle in the pursuit of muscle-building glory.

7 Honest Supplements that Build Muscle Mass Legally

According to DeLauer, these are 7 supplements that build muscle mass legally, so you can take them even if you are competing professionally.

1. Creatine

Let’s start with the tried-and-true champion of muscle-building supplements: creatine. The beauty of creatine lies in its simplicity. You don’t need excessive amounts; research suggests that saturating your muscles with as little as one to three grams of plain creatine monohydrate can yield significant benefits. Creatine serves as an energy-building supplement, enhancing strength, aiding in recovery, and potentially limiting muscle breakdown.

Recent studies, such as those published in the Journal of Nutrients in 2022, even hint at creatine’s role in reducing Lucine oxidation, a marker associated with muscle breakdown. So, a small and affordable dose of creatine may be your key to building and preserving muscle effectively.

2. Vitamin D

While most people associate vitamin D with bone health, its impact on muscle mass is gaining attention. Recent studies, including one in Renal Nutrition, indicate that vitamin D supplementation, particularly in sedentary individuals, may help retain muscle mass. Furthermore, research comparing rats and humans suggests that adequate vitamin D levels and resistance training can lead to increased muscle building and strength. Aim for 3,000 to 4,000 IU of vitamin D, preferably from natural sources like cod liver oil.

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3. Essential Amino Acids (EAAs)

Ditch the branched-chain amino acids (BCAAs) and embrace essential amino acids (EAAs) for optimal muscle-building benefits. A study in the Journal of Chronobiology & Metabolism found that chronic use of EAAs not only acutely increased muscle protein synthesis but also elevated the baseline over three months. EAAs, especially rich in Leucine, stimulate anabolic pathways, contributing to muscle growth. Consider incorporating EAAs into your routine for a cost-effective muscle-building boost.

4. Nitric Oxide (NO2) Boosters

The elusive “pump” in the gym isn’t just for show; it might actually contribute to muscle growth. Nitric oxide boosters, found in pre-workouts, enhance blood flow and nutrient delivery to muscles. Research in the Journal of Physiology suggests that NO2 supplementation can increase oxygen supply and potentially support muscle hypertrophy. While the aesthetic appeal of the pump is undeniable, the physiological benefits make NO2 supplementation worth considering.

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5. Taurine

Taurine, an emerging supplement, shows promise in supporting muscle performance. Studies suggest that taurine acts as an endogenous antioxidant, protecting muscles during intense stress. It may aid in both short-term intensity and long-term volume by facilitating natural recovery. Taurine’s influence on glucose metabolism and insulin sensitivity also hints at its potential role in muscle anabolism. Consider using taurine strategically on your most demanding workout days to harness its benefits.

6. HMB (Beta-Hydroxy Beta-Methylbutyrate)

For beginners in the fitness journey, HMB offers a helping hand in preventing muscle breakdown. While more experienced individuals might find limited benefits, HMB shines in untrained individuals. It acts as a safeguard against proteolysis during the initial stages of training, supporting hypertrophy, strength gains, and enhanced recovery. As you progress in your fitness journey, you can reassess the need for HMB.

7. Beta Alanine

Cycling through pre-workouts containing beta-alanine might be the key to pushing through those high-repetition, burn-inducing sets. Beta-alanine increases carnosine levels, buffering the acidity that causes the burn during workouts. While it may not directly impact brute strength, it can enhance hypertrophy by allowing you to tolerate the burn associated with higher volume training. Consider cycling beta-alanine during phases focused on hypertrophy, ensuring you don’t compromise your body’s natural adaptive processes.

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In the ever-evolving landscape of muscle-building supplements, the journey towards optimal choices is a dynamic and personalized one. As we conclude our exploration, it’s crucial to underscore the significance of balance and informed decision-making. Supplements, while potent enhancers, should not overshadow the fundamentals of a well-rounded diet and a consistent, tailored training regimen.

The supplements discussed herein—from the stalwart creatine to the emerging taurine—serve as tools in your arsenal, not magic bullets. Each has a role to play, and their efficacy is best realized when aligned with your unique fitness goals and individual physiology.

As you experiment with these muscle-building aids, keep in mind that the quest for optimal results is an ongoing process. It’s not just about what’s proven today but also about staying curious and open to emerging research. The world of fitness is ever-changing, and what works for one person may not work the same way for another. Embrace the journey, listen to your body, and refine your supplement strategy based on your evolving needs.

Remember, the supplements discussed here are not a substitute for hard work, dedication, and a holistic approach to your fitness journey. They are companions, amplifying the efforts you invest in your workouts and nutrition. So, as you navigate the vast sea of options, let evidence guide your choices, affordability be your ally, and the pursuit of muscle growth be a sustainable and fulfilling endeavour.

Watch the video for DeLauer’s full explanation of each of these 7 legal supplements that build muscle mass.

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