No Bs Muscle Recovery And Muscle Growth Supplements

muscle recovery supplements and muscle growth supplementsPerformance Supplements – Muscle Growth Supplements – Muscle Recovery Supplements

These supplements are directly impacting the performance you get in the gym and getting all of them from this list will surely put you ahead big time.

All these supplements are backed up by research and proven to work (I detailed every one of them in my book along with research studies).

Remember: Before you get supplements, make sure your diet and protein intake is in check (for protein powder reviews refer to this section).

Nr. 1 Muscle Growth And Recovery Supplement – Creatine

Creatine is the most research supplement out there with hundreds of studies that support its efficiency.

There are no side effects in using it continuously.

Creatine monohydrate is the most efficient form of creatine (despite the fact that all these bogus “magic creatine” supplements are hitting the market – creatine monohydrate works the best and it’s also the cheapest!)

How to take it: 5 grams daily before or after training is pretty much all

I took the liberty to show you 2 choices – powder form and pill form (for people that don’t stand powder):

My personal choice is from optimum nutrition micronized creatine form: it mixes well, taste is inexistent, no bloat or stomach problems after using it:

You can see more reviews by clicking the image bellow:

micronized creatine powder recommended

Optimum Nutrition Micronized Creatine Powder - 600g

Optimum Nutrition Micronized Creatine Powder – 600g

Each serving of this awesomness named like in the title contains ~5000mg or 5grams of creatine monohydrate (the best form) with the brand CreaPure -> we get the highest quality creatine right there

  •  Increases muscle mass
  •  Makes recovery faster
  •  Gives you strength


Creatine Monohydrate Pill FormOptimum Nutrition Creatine 2500

The pill form of creatine monohydrate is mainly suited for those people that have problems using the powder form.

Anyways, these pills have one of the highest creatine monohydrate concentration/capsule that I’ve ever seen: 2000 mg/capsule.

2-3 capsules and you are set for the day.

You can see more reviews by clicking on the image:

creatine 2500 summary review

Optimum Nutrition Creatine 2500 Caps - 200 Capsules

Optimum Nutrition Creatine 2500 Caps – 200 Capsules

ON creatine 2500 in capsules form is created by inserting the brand Creapure which is one of the best creatine monohydrate forms in 2500 mg or 2 grams in 2 capsules. You just solved your taste problem (they are tasteless because you swallow them).

  •  Increases muscle mass
  •  Makes recovery faster
  •  Gives you strength


BCAA or Branched Chain Amino Acids

Formed from three amino acids, namely: leucine, valine and isoleucine, they are a good addition for your “workout arsenal” for other reason than you might think:

Even if you thought they are muscle growth supplements that decrease fatigue or they give other “muscle benefits”, if protein intake levels are check, they offer little to no benefits when it comes to muscle building (I would categorize them as muscle recovery supplements) – the good news is that someone knew how to blend them with something else to make a no bs approved product so read more!

BUT they shine in the area of immune system because they enhance it and if you are training hard, this is a must (being sick won’t really let you train).

After you get your diet in check, BCAA’s are the way for your immune system enhancement and recovery.

Here are some of the best I could find:

The thing I don’t like about BCAA supplements is that in general, they taste bad.

This always made me think twice before I got a new powder UNTIL I discovered a cool blend from Xtend.

This product got my attention because of the AWESOME TASTE plus the fact that it contains a blend of BCAA’s (good for immune system and recovery), Glutamine (again more immune system recovery), Citruline Malate (some studies show that it enhances post exercise recovery) and Vitamin B6 (important for more than 100 enzymes in your body from which I can state increased amino acid absorption and recovery).

I got it from here:

xtend review summary

Scivation Xtend - 90 Servings Green Apple Explosion

Scivation Xtend – 90 Servings Green Apple Explosion

This supplement is a nicely created blend of different amino acids consisting in a good ratio of 2:1:1 of glutamine, BCAA’s, Vitamin B6 and Citrulline Malate.

The taste is awesome, the effects are even better.

  • Increases protein synthesis
  • Increases post exercise recovery
  • Increases immune system protection
  • Gives you energy


OPTION 2:BCAA Pure powder without any additives

If you are only looking for pure BCAA, another one that I personally used and likes the taste and the fact that it’s genuine is the Optimum Nutrition Instantized BCAA 5000 Powder.

I got it from here:

Instantized BCAA 5000 Powder

Optimum Nutrition Instantized BCAA 5000 Powder - 40 Servings Fruit Pun

Optimum Nutrition Instantized BCAA 5000 Powder – 40 Servings Fruit Pun

This product contains 40 servings and each serving provides you with 5 grams of this blend of BCAA’s every time you “taste” it.

As noted it improves your immune system recovery


Joint Supplements

If you are weight lifting, running, playing sports or doing any other intensive physical activity, your joints are almost daily pounded and if you want to keep going on for as long as your body lets you, joint supplements are beneficial when it comes to enhancing joint health or even healing/dealing with certain joint issues and this is especially true when we talk about arthritis.

The best joint supplements are a mixture of glucosamine sulfate with chondroitin sulfate which both provide a the building block for connective tissue (just like protein powders are building blocks for muscles).

I found the best choice when it comes to joint supplements (they have a good amount of glucosamine and chondroitin):

Optimum Nutrition Glucosamine + CSA Super Strength - 120 Tablets

Optimum Nutrition Glucosamine + CSA Super Strength - 120 Tablets

Optimum Nutrition Glucosamine + CSA Super Strength – 120 Tablets

This supplement is one of the best from its category because it contains 1200mg Chondroitin and 1500mg of Glucosamine in each 2 capsules which is a good quantity to take.

  • It makes your joints bullet proof
  • Great for your health


PS: You need to note that these supplements are mostly starting to work after a 3-6 weeks supplementation.

This is my personal muscle growth and muscle recovery supplements list which I always use depending on the circumstances. 

I also take made a page with the best pre workout supplements reviews in which I detailed the pre workout stimulants I and many other people have reported that they work nice.

They are a good addition to these muscle recovery and muscle growth supplements.