Muscle

Supplements and fad diets don’t build muscle.  Strength training does.  Loading the muscle with weight creates time under tension.  The microscopic tears that happen as a result lead to growth through muscle recovery.  As such your program must dictate work efforts and rest time both in the gym and your daily schedule.  Whole foods are what your body knows best how to digest and utilize in order to support these efforts and your optimal wellness.  Aside from rare circumstances spending money on supplements is akin to flushing it down the toilet, both figuratively and literally.