The most commonly used muscle gain supplements that actually work are considered safe for the vast majority of people. These supplements are creatine monohydrate, branched-chain-amino acids (BCAAs) and powdered workout shake formulas containing evidence-based ratio of protein, carbohydrates and fat. Other purported muscle gain supplements that may not be safe and probably don’t do much (so the risk at this time would be considered greater than the benefit, even if it’s only wasted money) would be pro-hormone type supplements. These are compounds that purportedly raise your hormone levels to help build muscle but there is little to no evidence they work. Furthermore if they actually did raise your hormone levels enough to make a substantial difference in size and strength gains as opposed to not using them, you may have a long-term safety issue. As an example, Dehydroepiandrosterone (DHEA) is only one hormone (known as a pro-hormone) out of many like testosterone, androstenedione, estrogen, etc., which all work together, meaning each one’s production affects the others and DHEA can be converted to any of them, including estrogen. Therefore by raising one, you may be raising or lowering another, leading to eventual unwanted consequences. So stick to what is proven and safe. Below are the safe & efficacious programs for specific groups:
Youth and High School Competitive Athletes:
1. Minimum Program
FirstString for pre/post and/or weight gain
2. Better Program
Kids MV(5-11) or Active MV (12 & up)
FirstString for pre/post and/or weight gain
3. Best Program – 16 years or older
ActiveMV
FirstString for pre/post and/or weight gain
AminoBoostXXL or Recover & Build (BCAA)
Adult Athletes
1. Minimum Program
FirstString for pre/post and/or weight gain
2. Better Program
Active MV
FirstString for pre/post and/or weight gain
3. Better Yet Program
ActiveMV
AminoBoostXXL (or Recover & Build)
FirstString for pre/post and/or weight gain