I want maximum muscle growth coming from a beginner/intermediate level. I plan to work out 3-4 times a week in strength training, and cardio 2-3 times a week. What supplements (legal or not) can I take that will help me achieve my goal? create a table of

As a beginner or intermediate lifter aiming for maximum muscle growth, it's essential to prioritize a solid training regimen and nutrition first. However, some supplements can complement your efforts. Below is a table of some common supplements that are often used for muscle growth, alongside relevant information about each.

| Supplement       | Effects                                    | Price Range       | Mechanism of Action                                                                                              | Legality         | Additional Info                                                                                                                                                                           |
|------------------|-------------------------------------------|--------------------|------------------------------------------------------------------------------------------------------------------|-------------------|---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| **Protein Powder** (Whey or Casein) | Aids in muscle recovery and growth by providing protein. | $20 - $60 per kg   | Provides essential amino acids needed for muscle repair and growth.                                                | Legal             | Whey is fast-digesting; casein digests slowly, making it ideal before bed. Aim for 1.6-2.2 g of protein/kg of body weight daily from all sources.                                     |
| **Creatine Monohydrate** | Increases strength, power, and muscle size.        | $10 - $30 per kg   | Increases phosphocreatine stores in muscles, improving ATP production during high-intensity activities.           | Legal             | Well-researched and safe. Recommended dose is 3-5 g daily. May cause water retention; stay hydrated.                                                                                    |
| **Beta-Alanine** | Helps to improve endurance and performance in high-intensity exercises. | $20 - $40 per kg   | Increases muscle carnosine levels, reducing fatigue and improving performance in activities lasting 1-4 minutes. | Legal             | Typically dosed at 2-5 g daily; may cause a tingling sensation (paresthesia).                                                                                                          |
| **Branched-Chain Amino Acids (BCAAs)** | Reduces muscle soreness, boosts recovery, and may help preserve muscle during workouts. | $20 - $40 per kg   | Involved in muscle protein synthesis; may reduce muscle breakdown during exercise.                                 | Legal             | Dosed at 5-10 g before or during workouts. Whole protein sources often suffice for beginners.                                                                                          |
| **Citrulline Malate** | May enhance performance by reducing fatigue and improving endurance. | $20 - $40 per kg   | Increases nitric oxide levels, improving blood flow to muscles and reducing muscle soreness post-exercise.         | Legal             | Dosed at 6-8 g about 30 minutes before a workout.                                                                                            |
| **ZMA** (Zinc Monomethionine Aspartate) | May enhance recovery, testosterone levels, and muscle growth. | $10 - $30 per bottle | A combination of zinc, magnesium, and vitamin B6 that promotes better sleep and recovery.                          | Legal             | Taken about 30-60 minutes before bedtime. No scientific consensus on effectiveness for muscle growth.                                                                                   |
| **L-Glutamine** | Supports recovery and may reduce muscle soreness. | $15 - $30 per kg   | Amino acid that can aid in recovery and may support immune function.                                               | Legal             | Dosed at 5 g post-workout. Whole foods like meat can provide significant amounts.                                                                                                       |
| **Testosterone Boosters** (e.g., D-Aspartic Acid) | May increase testosterone levels and support muscle gains. | $20 - $50 per bottle | Various mechanisms; some ingredients purportedly stimulate hormone production.                                       | Legal, but check local regulations | Efficacy may vary; high-quality research is lacking on many products. Consult a healthcare provider before use.                                                                           |
| **Pre-Workout Supplements** | Enhances energy and focus during workouts. | $20 - $50 per tub   | Typically contains stimulants like caffeine, beta-alanine, and nitric oxide boosters for improved performance.    | Legal             | Be cautious of caffeine content; take at least 30 minutes before training. Also, be mindful of tolerance and potential side effects.                                                        |

### Important Notes:
1. **Consult with a Healthcare Provider**: Before beginning any supplementation, particularly with substances affecting hormone levels (like testosterone boosters), consult a healthcare professional to determine what's appropriate for you.
2. **Focus on Whole Foods**: Supplements can aid your progress, but a well-balanced diet rich in whole foods is crucial for muscle growth.
3. **Hydration**: Maintain adequate hydration especially when taking creatine and other supplements that may require additional water intake.
4. **Legality**: While all supplements listed in the table are legal in many regions, verify local laws, particularly concerning supplements marketed for hormonal or performance enhancement.
5. **Start Slow**: If you're new to supplements, start with one or two to gauge how your body reacts before adding more.

### Conclusion:
Supplements can help support your muscle growth goals; however, they are not a substitute for a solid training program and a balanced diet. Always prioritize training, nutrition, and recovery first.