Every Supplement That Builds Muscle Faster Than Protein

Get FREE 2-week access to smarter training with the BWS+ app: https://bws.plus/2a Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 What supplements to take to gain muscle? I asked a Doctor of Sports Nutrition to rank the top 8 workout supplements for building muscle. From the best supplements to gain muscle that actually help you pack on real size to the ones that are just burning your cash.The goal? To find out the best supplements for muscle growth that deliver the most gains, without ANY negative side effects. At the end, I’ll be testing the winner of our best workout supplements list on my friend Dennis, and trust me, when i say you're not gonna believe how his body responds. Creatine (S) Amongst workout supplements, Creatine is the King of fast results. Creatine pulls water into your muscles (you look fuller) and boosts energy reserves so you can push harder and do more reps — effects that translate into real lean-mass and strength gains (about 3 lb in 8–12 weeks). A new study that tracked both DHT levels and actual hair-follicle health found no changes with creatine use, suggesting creatine does not cause hair loss. Choose creatine monohydrate powder (S-tier) over gummies (D-tier). Turkesterone (D) Ask influencers what the best workout supplements are, and you’ll hear about Turkesterone. It gets a lot of hype as a “natural steroid,” but it’s a plant/insect hormone and current human evidence for muscle growth is weak. A 2023 analysis found multiple retail products severely under-dosed (often less than 1% of the label), and even with correct dosing there’s no consistent hypertrophy benefit yet. It’s still a fairly new, under-researched supplement in humans. Which is why we’re placing it into D-tier. HMB (C) HMB is a naturally occurring metabolite your body uses to reduce muscle breakdown and aid recovery. Early trials claimed “steroid-like” gains (7–8 kg in 12 weeks in trained lifters), but those papers drew heavy scrutiny and the results haven’t replicated. It’s inexpensive and low risk to test as a newbie, but expectations should be modest, hence our C-tier placement. Protein Powder (A) Among the best supplements to gain muscle, protein powder is well-studied and safe, but its impact depends on your baseline protein intake. If you’re under target (~0.55 g per lb of bodyweight), adding 1–2 scoops (~30 g each) can net ~1–2 lb of lean mass over ~3 months. If you’re already around 1.8 g/kg, extra shakes add convenience more than additional gains. Cost-wise, it averages about $77 per pound of lean mass gained, similar to whole-food protein like chicken but far more convenient. Whey often wins in acute muscle-protein-synthesis tests, yet long-term growth is similar when total protein is matched. Well-planned plant blends can therefore be just as effective over time. Ultimately, protein powder lands in A-tier. Mass Gainer (B) Mass gainers are essentially protein shakes loaded with extra calories so they’re an easy way for hardgainers with low appetite to hit a surplus. They work (an extra ~500 kcal/day can add about a pound per week), but you’re often paying a premium for convenience, with costs ranging from roughly $50 to $300+ per pound of lean mass gained. They’re useful situationally, yet a standard protein shake plus regular food often achieves the same result more efficiently, which is why they sit in B-tier on our list of best supplements for muscle growth. Fish Oil / Omega-3 (C) Fish oil (omega-3s) mainly supports overall health and recovery, with only modest effects on muscle growth. It may aid acute recovery from hard sessions, but the cost per pound of lean mass is relatively high, so it’s not a primary mass-builder. Testosterone Boosters (F → B if deficient) Most over-the-counter boosters only nudge testosterone within the normal range (roughly up to ~15%), which isn’t enough to meaningfully change muscle growth, hence F-tier. Many formulas test as ineffective. The exception is fixing true deficiencies (e.g., zinc, magnesium, boron), which can improve well-being and training output and bump this category toward B-tier. “Mystery supplement” (Placebo, S+) A classic 1972 study in well-trained college athletes showed dramatic strength gains over one month when participants believed they were taking steroids despite receiving a placebo (bench +13.3 kg, squat +18.9 kg). Expectation and confidence led them to train harder and lift more. Dennis’ experience recreates this effect: belief alone boosted performance. That’s why the placebo/mindset earns S+ as a force multiplier, even though it isn’t a biochemical supplement. Timestamps: 0:00 - Why This Ranking Matters 0:39 - Creatine 3:28 - Creatine Gummies 5:10 - Turkesterone 6:45 - HMB 8:28 - Whey Protein 10:41 - Plant Protein 11:31 - Mass Gainer 12:55 - Omega 3 14:07 - Testosterone Boosters 15:55 - Mystery Supplement 16:50 - Testing Mystery Supplement 20:14 - How Much Supplements Help