Best Supplements to Build Muscle
To get the best results possible from your time in the gym, you need the best supplements to build muscle.
If you’re looking to maximize your gym sessions and build muscle, you’ve probably considered what happens outside of your workouts. In my decades of experience as a certified strength coach and sports nutritionist, I’ve seen that what you do in the kitchen and with your recovery is just as crucial as the iron you lift. Many athletes and gym-goers turn to supplements to gain that extra edge.
For some, especially hard-gainers, consuming enough calories to be in a surplus for muscle growth is a real challenge. For others, it’s about optimizing recovery and performance. Regardless of your reason, using the right supplements can help you achieve your goals for lean muscle mass when combined with a solid training program.
This guide will break down the most effective, science-backed, and absolute best supplements to build muscle so that help you get the most out of your training and start seeing the results you work so hard for.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Protein Powder: Essential for convenience and hitting daily protein targets. Aim for 20-40 grams per serving, especially post-workout, to maximize muscle protein synthesis.
- Creatine Monohydrate: The most researched supplement for increasing strength and lean mass. A daily dose of 3-5 grams is proven to be safe and effective.
- BCAAs vs. EAAs: While BCAAs can help reduce muscle soreness, modern research shows that a complete Essential Amino Acid (EAA) profile, found in whey protein, is superior for stimulating muscle growth.
- Fish Oil: Rich in Omega-3s (EPA and DHA), it helps reduce inflammation and muscle soreness, which is crucial for recovery. Athletes may benefit from higher doses of 1-2 grams of combined EPA and DHA daily.
Protein Powder
The foundation of any muscle-building supplement plan starts with protein. While whole food sources like lean meat, chicken, and eggs are fantastic, nothing beats the convenience of a high-quality protein powder. It’s the simplest way to ensure you’re hitting your daily protein targets needed to repair and build muscle.
After an intense workout, your muscles are primed for growth. A protein shake provides a rapid infusion of amino acids, particularly leucine, which is the key trigger for muscle protein synthesis. Research shows that a serving of 20-40 grams of high-quality protein is the ideal amount to maximize this response after exercise. Most powders on the market provide about 20-25 grams per scoop, making it an efficient post-workout recovery tool.
But protein shakes aren’t just for after your workout. You can use them anytime during the day to boost your protein intake. Mixing a scoop with water or milk in a shaker bottle is incredibly easy, or you can blend it with fruit and oats for a more substantial meal replacement.
Benefits of Protein Powder
- Promotes Lean Muscle Growth: Directly provides the building blocks your muscles need to repair and grow stronger after exercise.
- Supports Weight Management: Protein is highly satiating, which can help you feel fuller for longer and manage your overall calorie intake.
- Rapid Digestion and Absorption: Whey protein, in particular, is known for its fast digestion, making it ideal for post-workout recovery when your muscles need nutrients quickly.
- Convenience: Offers an easy and practical way to meet daily protein goals, especially for those with busy lifestyles.
Creatine
If there’s one supplement with a mountain of scientific evidence supporting its effectiveness, it’s creatine. It’s one of the most studied sports supplements available and is naturally found in foods like red meat and fish. In my experience, it’s a non-negotiable for anyone serious about gaining strength and size.
Creatine works by increasing your body’s stores of phosphocreatine, a form of stored energy in the muscle cells. This helps you produce more ATP, the main energy currency of the cell, allowing you to perform more reps and lift heavier weights during short, high-intensity bursts of exercise. That increased workload over time is what leads to greater muscle growth.
The most proven form is Creatine Monohydrate. A simple, daily maintenance dose of 3-5 grams is sufficient to saturate your muscles over a few weeks. Some people opt for a “loading phase” of 20 grams per day for 5-7 days to saturate muscles faster, but research shows the end result is the same with consistent, lower-dose use.
Benefits of Creatine
- Improves Strength and Power: Consistently shown to increase performance in high-intensity activities like weightlifting and sprinting.
- Increases Lean Muscle Mass: When combined with resistance training, users typically gain more muscle mass than those who don’t supplement.
- Enhances Recovery: Can help reduce muscle damage and inflammation, allowing you to recover faster between training sessions.
- Boosts Anaerobic Capacity: Allows you to push harder for longer during intense workouts, leading to better results over time.
BCAAs
Branched-Chain Amino Acids (BCAAs) are made up of three essential amino acids: leucine, isoleucine, and valine. For years, BCAA products were a staple for many looking to improve recovery and stimulate muscle growth. Leucine, in particular, is known to activate the mTOR pathway, which signals the body to build muscle.
While BCAAs can be beneficial, especially for reducing muscle soreness after a tough workout, the science has evolved. A 2023 study published in the International Journal of Sport Nutrition and Exercise Metabolism highlighted that for muscle protein synthesis, you need all nine essential amino acids (EAAs), not just the three BCAAs. A scoop of whey protein naturally contains a full profile of EAAs, including a high dose of BCAAs, making it a more effective choice for building muscle.
A Pro Tip from My Playbook: I now advise most of my clients to invest in a high-quality whey protein or EAA supplement instead of a standalone BCAA product. You get all the benefits of BCAAs plus the other essential amino acids needed to fully support muscle growth, making it a more efficient and cost-effective strategy.
Benefits of BCAAs
- Combats Muscle Soreness: Supplementing with BCAAs can decrease delayed onset muscle soreness (DOMS), helping you feel better after intense workouts.
- Reduces Exercise Fatigue: May help lower the production of serotonin in the brain during exercise, which can contribute to feelings of fatigue.
- Prevents Muscle Breakdown: Can provide a source of fuel for your muscles during long or intense training sessions, helping to prevent a catabolic (muscle-wasting) state.
Fish Oil
While not a direct muscle builder like protein or creatine, fish oil is a powerhouse for recovery. Its benefits come from its high concentration of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Intense training causes inflammation, which is a necessary part of the muscle-building process. However, chronic inflammation can hinder recovery and lead to joint pain. The EPA and DHA in fish oil have potent anti-inflammatory properties that help manage this process, reducing muscle soreness and supporting overall joint health. Some research suggests athletes may benefit from a daily intake of 1-2 grams of combined EPA and DHA.
When choosing a supplement, look for one that specifies the amount of EPA and DHA on the label. A quality product will also be third-party tested for purity to ensure it’s free from heavy metals like mercury.
Benefits of Fish Oil
- Reduces Inflammation and Soreness: The omega-3s help manage exercise-induced inflammation, which can translate to less muscle soreness and faster recovery.
- Promotes Heart Health: Omega-3 fatty acids are well-known for their cardiovascular benefits, including helping to lower blood pressure.
- Supports Joint Health: By reducing inflammation, fish oil can help alleviate joint stiffness and pain associated with heavy lifting.
- Boosts Immune System: Regular intake can help support a healthy immune response, which is crucial for athletes undergoing intense training.
FAQs About the Best Supplements to Build Muscle
Do I absolutely need supplements to build muscle?
No, you don’t absolutely need them. The foundation of muscle growth is always resistance training, adequate calorie intake, and a protein-rich diet. However, supplements are tools that can make it significantly easier to meet your nutritional goals, enhance performance, and improve recovery.
When is the best time to take these supplements?
- Protein Powder: Most effective within two hours after your workout to maximize muscle protein synthesis, but can be taken anytime to meet daily goals.
- Creatine: Timing is less critical than consistency. Take your 3-5 grams daily whenever is most convenient for you to remember it.
- Fish Oil: Best taken with a meal that contains some fat to enhance absorption.
Are these supplements safe?
For healthy individuals, the supplements discussed here (protein, creatine monohydrate, and fish oil) have a strong safety profile and are backed by extensive research. Creatine, for example, is one of the most studied supplements and is considered safe for long-term use at recommended doses. Always choose products from reputable brands that use third-party testing to verify purity and potency.
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