What can you do to support muscle growth? Here are the key supplements

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—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. 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 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 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 to confirm their effectiveness in stimulating significant growth.

Creatine

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 in strength, muscle mass, and performance.

Your body naturally produces creatine, and it can also be found in foods such as dairy products, red meat, and seafood, or as a supplement. Research 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?
• How long does it take to build muscle?
• How to get rid of sore muscles after exercising

Reviewed by Healthylife health experts January 2025