Supplements That Actually Help You Grow Muscle (STOP wasting £)
Over my years training, I must’ve spent well over a couple grand on supplements that promised “anabolic wizardry.” And surprise! They didn’t deliver. If I could rewind, I’d buy three things - max. Here they are, why they matter and how to use them without getting scammed.
1) Protein powder (tool, not magic)
Use: Hit your daily protein when real food isn’t handy.
Whey concentrate: Cheap, good but more lactose.
Whey isolate: Fewer carbs/fats, easier on the gut; typically hits the top digestibility scores (PDCAAS/DIAAS) and packs more protein per scoop - just pricier.
Casein: Slow-digesting - great for long gaps between meals or in a night-time shake/meal.
2) Creatine monohydrate
Why: More reps in the tank, better training quality, tiny but real muscle/strength bump; brain health bonus.
Dose: 5-15g daily, any time. Expect 1–3 kg water weight early (in the muscles = you look fuller). Safe long-term.
3) Carbs around training (optional, but clutch for hard sessions)
Why: Helps performance on 60-75 min sessions and speeds recovery.
What: Dextrose or a sports drink during training + your whey.
When to skip: Deep in a cut and starving? Save carbs for solid meals that keep you fuller.
What I’d stop buying to save money
Proprietary “pump dust,” fat burner fairy tales, 19 ingredient pre’s dosed to make you tingle more than you lift. If caffeine helps, have a coffee and keep your kidneys (and wallet) happy.
Quick starter template
Morning: Multivitamin.
Daily: Creatine 5 g. Omega 3’s.
Training days: Whey 20-40 g; sip a sports drink if the session is long/heavy.
Busy afternoons / long gaps: Casein shake as a with a meal/as a meal replacement.
I could’ve saved half my money if I knew this on day one. Buy the few things that move the needle, then put your cash into food, sleep and actually showing up. If you want help slotting this into a plan that survives real life, that’s exactly what my coaching does.
