Best Supplements for Glute Growth:
The Honest List
Most supplements are a waste of money. A few are genuinely worth it. Here's how to tell the difference — with actual science.
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The Short Answer
Take creatine. Get enough protein. If you want, add caffeine before training. Everything else is optional at best, a scam at worst.
What the Science Actually Says
Creatine Monohydrate
Hundreds of studies confirm it increases strength output and muscle mass. 5g/day is all you need.
Protein Powder
0.7-1g per pound of bodyweight daily. Protein powder is just convenient food, not magic.
Caffeine (Pre-Workout)
3-6mg per kg bodyweight 30-60 min before training. Don't build tolerance by using it every day.
Collagen Peptides
Some evidence for connective tissue support, especially combined with Vitamin C. Not for hypertrophy.
Things to Skip (And Why)
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