six supplements that have legitimate scientific Merit for building muscle number one whey protein because of its insulinogenic nature and the fact that it spikes Lucine so high it becomes a very strong anabolic supplement so don't throw this one to the Wayside it's cheap and it's effective beta alanine now the thing with beta alanine doesn't directly build muscle okay but it stops sort of that hydrogen ion buildup so it makes it so you have less of that burn when you're training in that 8 to 12 15 rep hypertrophy phase so you can essentially push through more and ultimately build more muscle torine there was a 2021 study that demonstrated looking at 10 different papers that torine improved time to exhaustion overall Anor robic performance not to mention time trial performance bottom line is a powerful antioxidant and ergogenic Aid in general can't leave out creatine next to caffeine it's the most studied ergogenic Aid as well not to mention it may have direct impacts on building muscle not just indirectly because it increases strength anywhere from 3 to 10 G per day e AAS essential amino acids don't bother with