Supplements for building muscle
Creatine is the only non-food supplement with consistent muscle-growth evidence across decades of trials. Everything else either works modestly, works only in specific scenarios, or works by proxy (recovery, training volume).
The short list
An amino acid compound that enhances cellular energy production.
An amino acid that buffers muscle acid, extending high-intensity exercise capacity.
A leucine metabolite that may reduce muscle breakdown.
Branched-chain amino acids: leucine, isoleucine, and valine.
An amino acid that converts to arginine, supporting nitric oxide production.
Dietary nitrates that convert to nitric oxide for improved blood flow and endurance.
Minerals that conduct electrical signals and maintain fluid balance.
Frequently asked
- What's the single most effective muscle-building supplement?
- Creatine monohydrate, by a wide margin. 3–5 g daily, consistent use. No other non-food compound comes close to its evidence base.
- Are BCAAs worth taking?
- Only if you train fasted or eat low protein. When your total daily protein intake is adequate (1.6 g/kg bodyweight), BCAAs add little on top.
- Does beta-alanine actually help?
- Yes for the 60s–4min effort range (high-rep training, short sprints). Tingle is harmless; split doses if it bothers you.
Not sure where to start?
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