Top Supplements for Muscle Growth

If you’re hitting the gym regularly, you probably want to make sure you’re getting the most out of your workouts.

Building muscle and getting stronger are big perks of working out. Having strong muscles helps you perform better in everyday activities and during your workouts.

To maximize muscle growth, you need to:

  1. Eat more calories than you burn.
  2. Consume enough protein to support muscle growth, especially if you’re doing intense workouts that strain your muscles.

Even if you can meet these goals without using supplements, some supplements might make it easier for you to achieve them.

This article explores substances that could support your workout routine and help you gain more muscle.ight aid in your workout regimen to help you put on more muscle.

Research into female use of supplements for muscle growth is limited

Male adults in their early to middle years are the subjects of the majority of the research in this article. It is necessary to conduct further research with females and different populations.

For individualized advice and assistance, speak with a licensed healthcare provider, such as a nutritionist or primary care physician, if you have any queries concerning supplements for muscle building.


Creatine is a natural chemical produced by your body that provides energy to your muscles and tissues.

When used as a dietary supplement, creatine can increase muscle creatine levels by up to 40% beyond normal levels.

Top Supplements for Muscle Growth

This boost in muscle creatine can enhance muscle cells and improve exercise performance, which supports muscle growth. Research shows that creatine can significantly increase muscular strength.

If you’re aiming to build muscle, creatine is good news. Increased strength allows you to work out harder, leading to greater muscle gains over time.

Creatine also has a hydrating effect on muscle cells, causing them to swell and signal for more muscle growth.

Additionally, creatine may raise levels of hormones like IGF-1 that promote muscle development.

Studies suggest that creatine could also slow down the breakdown of proteins in muscles.

Overall, extensive research supports the idea that creatine can help increase muscle mass, and it has a good safety record.

If you’re considering a supplement to support muscle growth, creatine is a solid choice to start with.

Creatine supplementation in females

Men and women have different levels of creatine in their bodies.

A 2021 review found that women have 70% to 80% less creatine stored compared to men. Researchers also noted that women process creatine differently. Changes related to hormones, like menstruation, pregnancy, and menopause, can lead to lower creatine levels.

Because of this, taking creatine supplements might be especially important before, during, and after these hormone-related events.

Studies show that supplementing with creatine can improve a woman’s strength, exercise performance, and muscle size.

Besides potentially boosting performance in weightlifting, creatine may also help improve bone density.

Moreover, creatine supplements might benefit emotions, cognitive function, and sleep quality.

Researchers believe that women can follow the same dosage recommendations as men.

However, it’s always a good idea to consult a doctor before starting any supplement regimen. They can determine the right dosage for you and check for any potential interactions with medications you may be taking, based on your medical history.

Protein supplements

Getting enough protein is crucial for building muscle. Specifically, you need to eat more protein than your body naturally breaks down if you want to grow muscles.

While eating meals high in protein can help you get all the protein you need, some people might find it challenging. If this sounds like you, you might consider using a protein supplement.

Top Supplements for Muscle Growth
Top Supplements for Muscle Growth

There are several types of protein supplements available, but the most popular ones include whey, casein, and soy protein. Other supplements contain protein isolated from sources like eggs, peas, rice, and hemp seeds.

Research shows that increasing protein intake through supplements can slightly boost muscle growth in athletes compared to increasing carbohydrate intake. However, people who don’t get enough protein in their diets may see the most significant benefits.

A 2018 study involving adults of both genders found that maintaining and growing muscle mass requires adequate overall protein intake, including protein from sources like fish, eggs, and meat. For women, physical activity levels also play a role in how protein intake affects muscle mass.

Many people are unsure about how much protein they should consume daily. For active individuals looking to build muscle, aiming for 0.6 to 0.9 grams of protein per pound of body weight (or 1.4 to 2.0 grams per kilogram) might be ideal.

Weight gainers

Weight gainers are supplements designed to help you consume more protein and calories easily. They’re typically used by people who eat a lot but still struggle to build muscle despite working out.

These supplements can vary in calorie content, with some providing over 1,000 calories per serving.

Many think these calories come from protein, which is crucial for muscle growth. However, the main source of calories in weight gainers is actually carbohydrates.

A typical high-calorie weight gainer might contain 75–300 grams of carbohydrates, 20–60 grams of protein, and up to 15 grams of fat per serving.

While these products can increase your calorie intake, they’re not magic solutions.

A short study from 2012 suggested that if you consume enough protein, significantly increasing your calories could help increase lean mass (muscle) in people who are not very active.

But a 2016 study involving male resistance-trainers indicated that using weight gainer supplements might not be the most effective way to gain lean muscle.

In conclusion, weight gainers are recommended primarily if you struggle to eat enough food and find it easier to drink a weight gainer shake instead.


Beta-alanine is an amino acid that can help reduce fatigue and might improve your workout performance. If you’re following an exercise routine, beta-alanine could also assist in building muscle mass.

In a study from 2011, male college athletes in football and wrestling saw greater gains in lean body mass when they took 4 grams of beta-alanine daily for 8 weeks compared to those who took a placebo.

Another study from 2009 involving men in a high-intensity interval training program found that those who took beta-alanine gained about 1 pound (0.45 kg) more lean body mass than those who took a placebo over 6 weeks.

However, a comprehensive analysis of 20 studies in 2022 found that beta-alanine supplements are unlikely to significantly change body composition, regardless of the dosage or combination with resistance exercise.

Therefore, more research is needed to fully understand the potential benefits of taking beta-alanine supplements.

Also Read: Women and Strength Training: Empowerment Guide

Branched-chain amino acids

Leucine, isoleucine, and valine are three amino acids that make up branched-chain amino acids (BCAAs). They’re found in many protein sources, especially animal-based ones like meat, poultry, eggs, dairy, and fish.

BCAAs make up about 35% of the amino acids in your muscles, which are really important for building muscle.

Most people get enough BCAAs from their diet, but some also use BCAA supplements.

A small study in 2016 found that BCAAs might help with muscle growth or reducing muscle loss in men who do resistance training.

However, a larger study in 2021 with men and women suggested that BCAAs might not be as effective for preserving muscle mass during weight loss programs.

If your diet lacks enough high-quality protein, supplementing with BCAAs could potentially help you.

But while they might be useful in some cases, more research is needed before we can say BCAAs are the best supplement for building muscle.

Branched-chain amino acids (BCAAs) in females

A brief 2020 investigation After eight weeks of resistance training, postmenopausal women from Trusted Source had increased strength and muscular mass. But adding BCAA supplements didn’t result in any appreciable improvements.

Beta-hydroxy beta-methylbutyrate

Your body produces a chemical called beta-hydroxy beta-methylbutyrate (HMB) when it processes the amino acid leucine.

Leucine and protein in your diet have many health benefits, and some of these benefits are linked to HMB. It’s especially important for preventing muscle breakdown.

While your body naturally makes some HMB, taking a supplement can provide more and might benefit your muscles.

A review of studies in 2017 found that taking 3 to 6 grams of HMB daily could increase lean body mass gains from weight training in people who are new to exercise.

However, the same doses of HMB may not boost muscle growth in athletes or those who have been weight training for a while, as another review in 2018 suggests.

This suggests that HMB might work best for beginners or those looking to intensify their workouts.

Other supplements

Other supplements also claim to help you build more muscle. These include carnitine, glutamine, testosterone boosters, and conjugated linoleic acid (CLA).

However, the evidence is mixed:

  • Conjugated linoleic acid (CLA): CLA belongs to a group of omega-6 fatty acids that have different effects on the body. It’s unclear if CLA actually helps build muscle because a 2015 review of studies found conflicting results on its effectiveness.
  • Testosterone boosters: Supplements that boost testosterone levels include ashwagandha, DHEA, fenugreek, Tribulus terrestris, and D-aspartic acid. These supplements are likely most helpful for individuals with low testosterone levels.
  • Glutamine and carnitine: These supplements are generally not likely to increase muscle mass in active young adults or middle-aged people. However, a small study in 2020 suggested that carnitine might help older adults gain more muscle mass.

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