{"id":182427,"date":"2025-06-14T00:29:09","date_gmt":"2025-06-14T00:29:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/182427\/"},"modified":"2025-06-14T00:29:09","modified_gmt":"2025-06-14T00:29:09","slug":"5-supplements-to-avoid-if-youre-trying-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/182427\/","title":{"rendered":"5 Supplements to Avoid If You&#8217;re Trying to Gain Muscle"},"content":{"rendered":"<ul>\n<li>Not all supplements build muscle\u2014some can actually set you back.<\/li>\n<li>Be cautious with these 5 muscle supplements\u2014they might be more hype than help.<\/li>\n<li>To choose safe and effective supplements for muscle gain, consult a sports dietitian.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Walk into any supplement store, and you\u2019re immediately hit with a wall of products promising quick fixes, but many of these claims can be misleading or even downright harmful. And if your goal is to build muscle (which happens to be one of the most common goals I hear from athletes as a sports dietitian), it\u2019s important to know which ones to steer clear of.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Now, I\u2019m not saying all supplements are bad. There are plenty I recommend and take personally. But many folks looking for supplements <a href=\"https:\/\/www.eatingwell.com\/what-to-look-for-in-a-supplement-8645052\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">go on an uninformed supplement shopping spree<\/a>. That\u2019s why I teamed up with a few fellow sports dietitians to break down the top 5 supplements to avoid if you\u2019re trying to build muscle.\n<\/p>\n<p>  1. Appetite Suppressants\u00a0  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re pushing yourself every day at the gym, you\u2019ve probably noticed a rumbling stomach (which is completely normal!). Active people need more calories than those with a sedentary lifestyle, and if muscle gain is your goal, you\u2019ll need even more to support growth. However, some athletes may ignore those hunger cues and instead turn to appetite suppressants to quiet their rumbling stomachs.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cIt\u2019s a common misconception that reducing food intake is essential for building muscle or improving body composition, but that&#8217;s not necessarily true,\u201d explains <a href=\"https:\/\/stefandbri.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Briana Butler, MCN, RDN, LD<\/a>. \u201cAppetite suppressants can hinder muscle gain because they often reduce your ability to consume the necessary nutrients for growth,\u201d she says.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Butler explains that using appetite supplements can have the opposite effect\u2014slowing or even halting muscle growth altogether. On top of that, some of these appetite suppressants may contain harmful or unregulated ingredients that could pose serious health risks, including life-threatening outcomes. Instead of blunting your appetite, learn how much you actually need to eat to support muscle growth by meeting with a sports dietitian.\u00a0\n<\/p>\n<p>  2. Weight and Mass Gainers\u00a0  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If muscle growth is the goal, picking up a weight or mass gainer might seem like a logical solution, but board-certified sports dietitian <a href=\"https:\/\/kellyjonesnutrition.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Kelly Jones, M.S., RD, CSSD<\/a>, recommends otherwise. \u201cMany mass gainers, also known as weight gainers, are high in saturated fat and calories while displacing other nutrients you need for general health and muscle building,\u201d she explains.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Jones points out that some of these supplements contain over 1,200 calories per serving and lack essential nutrients such as fiber, unsaturated fats, vitamins and minerals. Taking either a weight or mass gainer could actually lead to people gaining fat mass instead of muscle mass, she notes.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Not only is increasing calories important for gaining muscle mass, but also the quality of those calories. Focus on incorporating <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/50623\/7-of-the-healthiest-foods-you-should-be-eating-but-arent\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">nutrient-dense foods<\/a>, such as lean proteins, whole grains, fruits, vegetables and heart-healthy unsaturated fats.\u00a0\n<\/p>\n<p>  3. High-Dose Antioxidant Supplements  <\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While loading up on vitamin C may seem like a smart move to protect your immune system, especially with all the germs floating around the gym, taking high doses can actually backfire when it comes to making muscle gains.\u00a0<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cResearch shows chronic high-dose supplementation with vitamins C and E may blunt your training gains,\u201d explains <a href=\"https:\/\/www.mariespano.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Marie Spano, M.S., RD<\/a>, a sports dietitian. She advises athletes to steer clear of high doses of vitamin C, E and other <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8049802\/should-you-take-an-antioxidant-supplement\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">high-dose antioxidant supplements<\/a>.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThese antioxidants can interfere with muscle growth by decreasing the actions of free radicals\u2014molecules that, while often seen as harmful, play a crucial role in signaling processes that drive muscle hypertrophy,\u201d she adds. In other words, some free radicals are needed to help trigger muscle growth.\n<\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Your best bet for getting a healthy dose of antioxidants: focus on eating a rainbow of colorful fruits and veggies that are naturally chock-full of them.\u00a0\u00a0\n<\/p>\n<p>  4. Hormones or Prohormones  <\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re pushing yourself hard at the gym and not seeing results after weeks, it&#8217;s easy to wonder if something\u2019s off, like a hormone imbalance. This may lead some individuals to order themselves a hormone or prohormone supplement.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cSupplementing with hormones or prohormones without necessity may lead to short-term gains, but over the long term, it can negatively affect the body&#8217;s natural hormone production,\u201d says Butler.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Testosterone does help promote muscle growth and prohormones help boost hormone levels, but using either without a doctor\u2019s order can be problematic. Research shows that prohormones don\u2019t significantly increase testosterone levels and may lower HDL-cholesterol (known as your \u201cgood\u201d cholesterol), which isn\u2019t good news for your heart health.\n<\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Butler explains that this hormone<strong> <\/strong>disruption can hinder muscle growth and may also have adverse effects on other organs, such as the heart, liver and kidneys. \u201cThese supplements have grown in popularity, especially alongside efforts to build muscle, but consuming them without clinical guidance can be risky,\u201d she warns. So, only take hormones or prohormones if instructed and prescribed by your healthcare provider.\u00a0\n<\/p>\n<p>  5. Pre-Workout Supplements  <\/p>\n<p id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re looking for an energy boost to make it through your next workout, a pre-workout supplement may seem enticing. While these supplements are popular among those who go to the gym often, many of the ingredients aren\u2019t well-regulated, warns Jones.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cNiacin is often in pre-workout supplements in doses above the tolerable upper intake level, resulting in &#8216;flushing&#8217;, a rush of blood to the skin\u2019s surface and a pins and needles-like feeling,\u201d explains Jones. While niacin is a B vitamin essential for energy metabolism, high doses aren\u2019t linked to better exercise performance. Instead, that flush sensation may simply create a placebo-like effect for those hoping for muscle gains, she says.\n<\/p>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Pre-workouts may also contain proprietary blends (a red flag!) that companies slap on supplements, hiding certain ingredients or amounts. Another concern is the <a href=\"https:\/\/www.eatingwell.com\/article\/8009784\/how-much-caffeine-is-too-much\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">high levels of caffeine<\/a> commonly found in pre-workout supplements, which can be especially risky for young folks, those with caffeine sensitivities and during pregnancy.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_47-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re looking for a safer pre-workout option, Jones recommends sticking with a cup of coffee. As caffeine has been associated with improved muscle strength and power, minus the sketchy other ingredients.\n<\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Building muscle takes time and patience. It\u2019s essential not to resort to unhealthy measures or look for shortcuts to achieving your goals by <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/too-many-supplements-11708988\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">taking questionable supplements<\/a>. With thousands of products on the market, it\u2019s hard to know which supplements are truly safe and effective. Sports dietitians recommend avoiding these five supplements if you\u2019re trying to gain muscle. Working one-on-one with a sports dietitian is the best way to receive personalized nutrition guidance, select safe supplements and reach your health and fitness goals.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Not all supplements build muscle\u2014some can actually set you back. Be cautious with these 5 muscle supplements\u2014they might&hellip;\n","protected":false},"author":2,"featured_media":182428,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-182427","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114678894700382681","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/182427","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=182427"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/182427\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/182428"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=182427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=182427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=182427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}