What are the most effective supplements to gain muscle mass without using anything illegal such as anabolic steroids?
Creatine monohydrate is probably number one
But please understand - this is the long game. Creatine isn’t going to make you bigger or stronger over night or even on its own. Creatine simply helps with ATP (energy) in the body and allows you to crank out an extra rep or two at high weights.
Creatine will help you do the work…but you’re still doing all of the work.
Whey protein is also useful since it can be difficult to get all of the protein you need from normal food.
I would also give my vote of confidence to beta alanine and citruline malate, both of which are well researched in helping with athletic performance at the correct dosages (NOT the amounts you see in bullshit tubs of preworkout)
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