Cheap Muscle Building Supplements

In the world of muscle-building supplements, it can be hard to distinguish which ones really work without breaking the bank. Fortunately, the few muscle-building supplements that have proven efficacy are the ones you can get for a low price due to mass production. Stay away from the niche supplements until you find large clinical trials that provide evidence that they actually work.

Protein

• Protein provides the "building blocks" for muscle and as such is the most important supplement you can take to build muscle. There are several types of protein you can buy in supplement form, including whey, casein, soy and egg. Whey protein is digested quickly and is great to take before and after a workout. Casein protein is digested slowly and is great to take before you go to bed. Egg protein is digested gradually so it's a great protein with which to start your day. Soy protein is not absorbed as completely as the three other types.

  When it comes to supplements to build muscle, whey protein is king. You can purchase a five-gallon tub of whey protein for less than $50. If you took one serving a day, it would still last you more than two months, making whey protein a cost-effective muscle building supplement that you can take for less than 50 cents per day.

  Another added benefit of whey protein supplements is that they contain branched chain amino acids, or BCAAs, which aid in repair, growth and development of muscle tissue.

  A person who is looking to build muscle should consume between .75 and 1 gram of protein per pound of body weight each day. Good food sources of protein include lean meats like chicken, turkey, fish and beef; dairy products like skim milk, yogurt, cottage cheese and eggs; and whole grains and nuts.

Creatine

• Creatine is a substance that forms naturally in the body that can also be taken in supplement form. According to the National Institutes of Health, several high-quality studies have shown an increase in muscle mass in individuals who take creatine supplements. Creatine is cheap too--you can buy 1,000 grams for less than $50. With a recommended dose of 5 grams per day, this will last you more than six months.

Other supplements

• Unfortunately, protein and creatine are the only two supplements that have shown to be effective at building muscle. Glutamine, a popular supplement among weight lifters, did not show any muscle-building benefit in a 2003 study conducted by the University of Northern Iowa and South Dakota State University published in the "Journal of Sports Medicine." Keep in mind that supplements containing human growth hormone and testosterone are illegal in the United States.