The supplement industry is booming, as many people are shifting their focus toward taking better care of their health. As a personal trainer and nutritionist, I am getting more and more questions about what is worth taking and what won’t actually make much of a difference. It can be a bit confusing and overwhelming, as there are so many choices when it comes to supplements.
If you are trying to build muscle and put on size, certain products could make a positive difference. Keep reading to discover the top seven best supplements for muscle growth that I recommend!
Whey protein
Whey protein is a fast-digesting protein that is rich in essential amino acids, particularly leucine, which plays a key role in stimulating muscle protein synthesis. It’s widely used to support muscle repair and growth after workouts.
A 2019 NIH study shares that “Protein supplementation induces protein synthesis by increasing components of the anabolic hormone response, such as growth hormone (GH), insulin-like growth factor (IGF-1), and testosterone. [This supplementation] subsequently improves muscle hypertrophy and function.” Regular intake of whey protein, combined with resistance training, has been shown to increase lean muscle mass and strength.
Creatine monohydrate
Creatine monohydrate is a classic, as it is one of the most studied supplements and is proven to increase muscle strength, power, and size by enhancing ATP regeneration during high-intensity exercise.
One NIH study that focused on creatine’s effects on exercise and sports performance shared, “Creatine supplementation has been demonstrated to be an effective ergogenic aid for increasing muscular strength and/or power.” It is safe, affordable, and effective, making it a staple for muscle growth and athletic performance.
Branched-chain amino acids (BCAAs)
BCAAs—leucine, isoleucine, and valine—help reduce muscle protein breakdown and stimulate protein synthesis. Supplementing with BCAAs before or after exercise can aid in faster recovery and improved muscle growth, especially during calorie deficits or intense training periods.
Leucine, in particular, activates the mTOR pathway, a key regulator of muscle-building. BCAAs may also reduce exercise-induced fatigue, support immune function, and preserve lean muscle mass during cutting phases. If you are training multiple times a day or are experiencing high stress, BCAAs can provide a convenient way to maintain an anabolic environment, even when total protein intake is harder to meet.
Beta-alanine
Beta-alanine helps increase muscular endurance by buffering acid buildup during high-intensity exercise, allowing you to engage in longer and more intense workouts.
In fact, one NIH study reports that “Several studies have reported that β-ALA supplementation can increase high-intensity intermittent exercise performance and/or training adaptations.” Your improved abilities that could be a result of beta-alanine could, in turn, allow you to build muscle more efficiently. Its ability to delay fatigue makes it valuable for those seeking increased training capacity.
Casein protein
Casein is a slow-digesting protein that provides a steady release of amino acids, making it ideal for muscle repair and growth during long periods without food, such as overnight. One 2023 study shared, “Casein protein ingestion prior to sleep has been shown to increase myofibrillar protein synthesis rates during overnight sleep.” This prolonged amino acid supply supports sustained muscle recovery and growth.
HMB (β-Hydroxy β-Methylbutyrate)
HMB, a metabolite of leucine, reduces muscle protein breakdown and supports recovery, making it particularly beneficial for you if you are a beginner in the gym or are eating in a calorie deficit. It may also help you preserve lean muscle mass during periods of inactivity or high training stress.
Additionally, it may enhance endurance performance and support immune health in athletes undergoing intense physical training. Daily supplementation is most effective when taken consistently for at least two weeks.
Omega-3 fatty acids
The benefits of omega-3 fatty acids aren’t usually associated with muscle gains, but they are certainly beneficial. They have anti-inflammatory properties that improve muscle recovery and may enhance muscle protein synthesis. By reducing inflammation and promoting anabolic signaling, omega-3s can support muscle growth and repair.
Frequently asked questions
What supplements do bodybuilders actually take?
Bodybuilders typically take supplements like whey protein, creatine, branched-chain amino acids (BCAAs), and beta-alanine to support muscle growth, strength, and endurance. They also use casein for overnight recovery, HMB to reduce muscle breakdown, and omega-3s for inflammation control and overall health.
Should I take creatine every day?
Yes, taking creatine daily is recommended to maintain muscle saturation and maximize its benefits. A typical dose is three to five grams per day, regardless of what days you train. Consistent daily intake ensures improved strength, power, and muscle growth over time, supported by numerous scientific studies.
What should I drink to build muscle?
To build muscle, drink plenty of water to stay hydrated and support recovery. Protein shakes, especially whey or plant-based proteins, help provide essential amino acids. Additionally, consider drinking smoothies with carbs and protein post-workout to replenish energy and promote muscle repair and growth effectively.
