> **Healthylife** — Healthylife Pharmacy | Your online health destination > [Products](https://www.healthylife.com.au/browse) · [Health Hub](https://www.healthylife.com.au/learn) > > --- # What can you do to support muscle growth? Here are the key supplements ![Women lifting weights in gym](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/8f121e0b-e75e-4a69-85b2-7a8d117468af/women-lifting-weights-in-gym-h.webp?quality=75&auto=format) Lucy Burgess|22 January 2025|4 min read [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/supplements-that-support-muscle-growth "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/supplements-that-support-muscle-growth "facebook sharing")[]( "email sharing") ### Jump to Regular exercise offers countless health benefits, but one key advantage is how it supports muscle health and strength. If you work out regularly, it’s essential to give your body the right support to help your muscles thrive. A balanced diet packed with [vital macronutrients](https://www.healthylife.com.au/learn/what-to-eat-before-a-workout)—like protein for muscle growth and carbohydrates to fuel your workouts—should be of top priority. But what about supplements? Are there any that can truly support muscle gain? Let’s dive in! ## **Protein** First up: protein. [Your body needs protein to repair and build muscle](https://www.healthylife.com.au/learn/what-to-eat-before-a-workout). If you’re working out regularly, it’s important to avoid long stretches without it. Consistent protein intake—whether through food or supplements—is essential. For the average person, the [recommended daily protein intake](https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein) is about 0.84g per kilogram of body weight for men and 0.75g per kilogram for women, though this can vary depending on factors like age or pregnancy. However, for those [exercising regularly](https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/) or focusing on building and maintaining muscle, an intake of 1.4–2.0g per kilogram of body weight per day is recommended. If you’re struggling to hit your protein goals through food alone, a supplement like protein powder can help. Options include whey, casein, or plant-based proteins, depending on your preferences and dietary needs." ## **Branched-chain Amino Acids (BCAAs)** Protein consists of 20 amino acids, including three essential ones known as branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. These particular amino acids play a key role in muscle protein synthesis and are commonly found in protein-rich foods like meat, poultry, eggs, dairy, and fish. BCAAs are also available as supplements, but do they really stimulate muscle growth and mass? At this time, it appears that [more research is needed](https://www.sciencedirect.com/science/article/abs/pii/S0765159721002008) to confirm their effectiveness in stimulating significant growth. ## **Creatine** [Creatine](https://my.clevelandclinic.org/health/treatments/17674-creatine) is a compound that helps your muscles produce more adenosine triphosphate (ATP)—the primary energy source that powers muscle contractions. By enabling your muscles to perform more work during sets or sprints, creatine can lead to [greater gains](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/) in strength, muscle mass, and performance. Your body naturally produces creatine, and it can also be found in [foods](https://my.clevelandclinic.org/health/treatments/17674-creatine) such as dairy products, red meat, and seafood, or as a supplement. [Research](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/) shows that creatine supplementation can enhance strength and muscle growth. However, it’s important to note that the majority of studies have been conducted on men and some studies suggest that women may not see as much gain in muscle mass during training with supplementation.  ## **The bottom line** Prioritising a holistic approach to your health goals is key. Focus on building a strong foundation with diet and lifestyle changes before turning to supplements. Supplements can be a helpful addition, especially if your diet lacks essential nutrients needed to support an active lifestyle or workout routine. **Related articles:** - [What are the benefits of lifting weights?](https://www.healthylife.com.au/learn/benefits-of-lifting-weights) - [How long does it take to build muscle?](https://www.healthylife.com.au/learn/how-long-does-it-take-to-build-muscle) - [How to get rid of sore muscles after exercising](https://www.healthylife.com.au/learn/how-to-get-rid-of-sore-muscles) Reviewed by Healthylife health experts January 2025 Spread the word [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/supplements-that-support-muscle-growth "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/supplements-that-support-muscle-growth "facebook sharing")[]( "email sharing") This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional. ## About this article AuthorshipSourcesHistory ![Lucy Burgess](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/df31397e-6e1e-4bb4-845b-bae903a7d653/lucy-b.webp?quality=75&auto=format) ### Lucy Burgess Naturopath A bachelor degree qualified naturopath, Lucy is passionate about a holistic approach to health capturing traditional medicine and evidence led. She believes education is key when is comes to healthy choices and optimal nutrition. --- **About Healthylife**: Find everything you need for a healthy life: Shop over 15,000 curated health products, pharmacy, fact-checked health information, telehealth & health programs. **Useful links**: [Customer Support](https://www.healthylife.com.au/contact-us) · [Browse All](https://www.healthylife.com.au/browse)