Verbatim response from Perplexity
If your goal is muscle and strength, the most useful supplements are usually creatine monohydrate and protein if you are not already eating enough protein.[1][4][5] Most other “muscle-building” supplements have weaker or inconsistent evidence compared with those two.[5]
- Creatine monohydrate: The best-supported supplement for strength and lean-mass gains; it helps muscles produce energy during heavy lifting and high-intensity exercise.[1][4][5]
- Protein powder: Use this only if you struggle to hit your daily protein target with food; whey is a common option because it contains all essential amino acids and is versatile.[1][4][5]
- Caffeine: Useful before training if you want better workout performance and strength in the session; the evidence for acute strength benefits is stronger than for many other supplements.[5]
- Omega-3s: May help preserve or increase muscle mass and strength over time, but the evidence is not as strong as creatine or protein.[5]
- HMB: May help more if you are new to training or returning after a layoff, but it appears less effective once you already have training experience.[4][5]
Supplements that are often marketed for muscle gain but are less reliable include BCAAs, glutamine, arginine, CLA, and most “testosterone boosters”; the evidence for these is mixed, weak, or unclear.[1][5]
A practical, evidence-based stack would be:
- Creatine monohydrate daily
- Protein powder only if your diet falls short
- Caffeine optionally before hard workouts
- Everything else only if you have a specific reason or a clinician recommends it[1][4][5]
If you want, I can also give you a simple supplement plan with doses and timing based on your body weight and diet.