Every Supplement That Builds Muscle Faster Than Protein

Summary

In this video, a sports nutrition expert ranks the top eight supplements for building muscle, from proven powerhouses like creatine to controversial products like testosterone boosters. The video highlights the real benefits, costs, and potential side effects of each supplement, with a focus on science-backed choices. Among the highlights: creatine’s strong performance, the underwhelming results of beta-hydroxy-beta-methylbutyrate (HMBB), and the surprising placebo effect on muscle gains. Ultimately, the video emphasizes that mindset, training, and nutrition outweigh any supplement when it comes to muscle growth.

Takeaways

• 💪 Creatine is the top supplement for fast, real strength and lean-mass gains and is extremely cost-effective (5 g/day; creatine monohydrate recommended).
• 💧 Creatine increases muscle size partly by drawing water into muscles, which makes you look fuller, but longer-term data show real increases in muscle tissue and strength.
• 🧪 The DHT/hair-loss scare around creatine comes from a single flawed study; newer research shows no meaningful effect on DHT or hair follicles.
• 🍬 Creatine gummies and ready-to-eat formats often lose potency because creatine degrades to creatinine when dissolved — stick to stable creatine monohydrate powder.
• 🌿 ‘Turkesterone’/plant steroid products (referred to in the script) are hyped by influencers but currently lack convincing human evidence and many commercial products were found to be low-quality or adulterated.
• 🧪 HMB (called HMBB in the script) showed dramatic early-study gains but later scrutiny found inconsistent results; it may give small benefits to new lifters but not trained athletes.
• 🥛 Protein powder is a well-studied, safe, and effective supplement when your baseline protein intake is low — it helps most people who are under-consuming protein.
• 🌱 Long-term muscle-growth studies show plant-based proteins can be as effective as whey if total protein intake and variety are adequate.
• 🍚 Mass gainers deliver easy calories (often lots of carbs/sugar) and can help hard-gainers, but they’re expensive per pound of lean mass and not the most efficient approach.
• 🐟 Fish oil/omega-3s may slightly aid recovery and can increase lean mass modestly in older or untrained adults, but effects in younger trained people are small.
• 🔥 Most over-the-counter ‘testosterone boosters’ provide small hormonal changes (if any) not large enough to meaningfully increase muscle; micronutrient correction (zinc, magnesium, boron) only helps if you’re deficient.
• 🪄 The placebo effect is powerful: the original 1972-like study’s dramatic results were driven by belief/confidence, and in the video a placebo produced real PRs in Dennis.
• 📉 Supplements generally account for a small portion of progress — dialing in training, nutrition, recovery, and consistency yields far bigger, cheaper gains.
• 📱 The video promotes an app (Built With Science Plus) as a comprehensive coaching tool that personalizes workouts, nutrition, and progression to reliably produce PRs.

Q & A

What are the top 8 supplements for building muscle according to the sports nutrition expert?

The expert reviews various supplements, ranking them from most effective to least. Some top supplements mentioned include creatine, protein powder, and mass gainers. The video also dives into the effectiveness of lesser-known options like HMBB, Testone, and fish oil.

How does creatine help with muscle growth?

Creatine works by pulling water into muscles, making them look fuller and more 'jacked.' It also enhances strength and power, which in turn helps build muscle tissue. Studies show that creatine can lead to a 3 lb increase in lean mass over 8-12 weeks.

Is there any evidence that creatine causes hair loss?

Although a 2009 study showed an increase in DHT levels (a hormone associated with hair loss), newer research published in 2023 found no significant effects on hair loss or follicle health due to creatine. The idea that creatine causes hair loss is largely debunked.

Why should you avoid creatine gummies?

Creatine in gummies often breaks down into creatinine, a useless compound, when dissolved in water. This means that by the time you consume the gummies, much of the creatine is ineffective. Creatine monohydrate powder is more stable and cost-effective.

What is Testone, and does it really help build muscle?

Testone is a plant steroid (ectosteroid) marketed as a natural anabolic supplement. However, research shows that Testone does not provide any significant muscle-building benefits, with most products containing less than 1% of the labeled substance. As a result, it's placed in D-tier for its lack of proven effectiveness.

What is HMBB, and why did initial studies show promising results?

HMBB (Beta-hydroxy-beta-methylbutyrate) is a substance that our bodies naturally produce to reduce muscle breakdown. Early studies suggested it could significantly boost lean mass, but later research cast doubt on these findings. For trained lifters, HMBB has minimal benefits, but new lifters might see small gains.

What role does protein powder play in muscle building?

Protein powder can be effective if your baseline protein intake is low. If you're already eating sufficient protein, supplementing with more likely won't yield additional gains. Protein powder is most beneficial when you're trying to meet your daily protein needs more conveniently and consistently.

How does Mass Gainer compare to regular protein powder?

Mass gainer supplements are calorie-dense shakes that often contain a mix of protein, carbohydrates, and fats. They are useful for people who struggle to eat enough calories for bulking. However, they can be overpriced, and a regular protein shake with added carbs may be a more cost-effective option.

Can fish oil really help with muscle growth?

Fish oil, rich in omega-3 fatty acids, has been linked to improved recovery and muscle growth in some studies, particularly in older or untrained individuals. However, its impact on muscle growth in younger, trained adults is minimal, which places it in C-tier for muscle-building effectiveness.

What is the placebo effect, and how does it relate to muscle growth?

The placebo effect occurs when individuals experience real physical changes due to believing they're using an effective treatment, even when it's actually inert. In the video, Dennis's dramatic strength gains were attributed to his belief in the effectiveness of a 'magic supplement' (which was actually a placebo), demonstrating the power of the mind in muscle growth.