People often take up intense workout sessions to meet their fitness goals. However, many still fall short of achieving their milestone, being unable to maintain the strict regimen or not having the necessary endurance. An effective solution to this is to opt for the best workout supplements for muscle gain.
40 – 70% of athletes take supplements to meet their fitness goals. However, this needs to be complemented with a well-balanced diet and proper training regimen for reaping maximum benefits. These aid the body’s natural system, increasing protein synthesis and endurance, allowing bodybuilders and athletes to take up rigorous workout regimens.
For effective muscle growth, the best supplements that you can opt for include whey protein, creatine, BCAA, Beta Alanine, and Omega-3. Let’s take a deep dive into what they are and the benefits they offer to all bodybuilders.
Best Muscle Growth Supplements For Athletes
Many take muscle increase supplements that allow them to build mass, increase strength, and endure intense training sessions. A 2021 study among athletes and bodybuilders revealed that 81.31% of the participants use dietary supplements, while 35.51% use hormone supplements to support their fitness goals.
These supplements support protein synthesis, recovery, endurance, and overall performance. They also improve a person’s metabolism and offer them essential nutrients, allowing them to meet their fitness goals.
The best workout supplements for muscle gain that are medically proven and suitable for every athlete and bodybuilder include:
1. Whey Protein
Whey protein, a dairy-based dietary supplement, is a mix of proteins isolated from whey, the by-product of cheese production. It contains all essential amino acids, which stimulate protein synthesis, help manage weight, aid cardiovascular health, and strengthen the immune system.
Whey Protein is available for consumption in the following forms:
- Concentrate: This contains about 50% to 90% protein, nutrients, lactose, and fat.
- Isolate: This contains about 95% protein but lacks the lactose, fat, and nutrients of whey concentrate.
- Hydrolysate: With over 99% protein, this is a pre-digested form and is easily absorbed into the body.
Taking whey protein as a supplement provides the body with readily available amino acids, promoting muscle growth, strength gain, and weight management. Further, it is anti-inflammatory and beneficial for heart health. Being protein-rich, it also helps manage cravings since studies show that consuming 25% of daily calories in protein can cut back cravings by 60%.
As a workout supplement, it offers the following:
- Helps with muscle growth and repair
- Allows people to take up intense workout sessions
- Preserves lean muscle mass
- Helps gain strength
- Supports bone health
- Helps burn fat
- Manages appetite and calorie control
Those taking whey protein can consume around 25–50 grams per day, post-workout. You may also follow the directions given on the packaging when you procure whey protein.
2. Creatine
A naturally-occurring compound, creatine, is stored in the muscle cells. It increases ATP production, which leads to a rapid increase in muscle strength and size. Thus, it complements high-intensity workouts by increasing energy levels and leads to better athletic performance.
Creatine is available for consumption in the following forms:
- Creatine Monohydrate: This product contains 87.9% creatine by weight and is readily absorbed by the body.
- Creatine Ethyl Ester: Containing 82.4% creatine, many promote this product due to its greater solubility and absorption into the human body.
- Creatine Hydrochloride: With 72.2% creatine content, this is a popular alternative owing to being 38x more soluble than the monohydrate form.
- Creatine Magnesium Chelate: While it carries a similar amount of creatine as the monohydrate form, it is meant to have an additional impact on the endurance of people. However, clinical studies have shown no major comparative differences in the results between the two forms.
Once absorbed, creatine converts into phosphocreatine or creatine phosphate, promoting adenosine triphosphate (ATP) formation. This helps maintain energy supply to the body during workout sessions. Additionally, creatine monohydrate can potentially lower blood sugar levels and improve brain health.
In terms of a muscle increase supplement, creatine offers the following:
- Increase in muscle strength and power
- Muscle growth and hypertrophy
- Reduced muscle fatigue
- Improved endurance and performance in training sessions
- Faster recovery after workouts
Taking creatine involves a loading phase during which you take 20 g a day split into 5 g doses, continued for 5 to 7 days. This is followed up with 3 – 5 g of creatine a day, which helps maintain energy levels.
3. Branched-Chain Amino Acids (BCAAs)
Branched-Chain Amino Acids activate the mTOR pathway, thus influencing protein metabolism. This promotes muscle growth and repair, and reduces fatigue among athletes. While BCAA can be taken as an additional supplement, you can also get it through natural food sources like meat, dairy, and legumes.
BCAAs contain the three following amino acids:
- Leucine: An essential amino acid, leucine is not produced by the human body. Thus, it must be consumed either with routine meals or through supplements.
- Isoleucine: A primary branched-chain amino acid, isoleucine promotes muscle growth and tissue repair.
- Valine: This plays a main role in insulin secretion and glucose homeostasis, alongside muscle growth and tissue repair.
BCAAs cover 35-40% of all amino acids present in the human body, 14-18% of those present in muscle cells. Instead of the liver, these are broken down in the muscle cells, promoting energy production during exercise. They form the building blocks for protein, regulate blood sugar, and aid serotonin production.
Among those using BCAAs, the following benefits can be seen:
- Improves protein synthesis and reduces muscle soreness.
- Helps build muscle mass when followed up with suitable training sessions.
- Provides energy, improves endurance, and reduces fatigue.
- Leucine and isoleucine may lower blood sugar levels.
For bodybuilding, one can take 10 – 20 g of BCAAs per day, both pre- and post-workout. Further, 5 – 10 g of BCAAs need to be taken post-workout to promote muscle growth and recovery.
4. Beta Alanine
Beta Alanine, a non-essential amino acid, is an effective supplement that provides a buffer against lactic acid and helps increase muscle carnosine levels. This increases an athlete’s capacity to exercise, reducing fatigue and increasing endurance. Best taken daily, you can either opt for supplements or obtain it from food sources like meat, fish, and poultry products.
During glycolysis, glucose breaks down into lactic acid, which alters the pH levels of your muscle cells, resulting in fatigue. Beta Alanine promotes Carnosine production in skeletal muscles. This serves as a buffer against the lactic acid formed, allowing one to take up high-intensity workout regimens.
As a muscle increase supplement, Beta Alanine provides the following:
- Can increase the time taken to exhaustion (TTE) by 13% with four weeks, and 19% with six weeks of use.
- Benefits short-duration exercises and allows high-intensity workouts.
- Boost training volume by reducing fatigue.
- Increases muscle endurance.
- Helps gain lean muscle mass
While it can be taken at any time, Beta Alanine serves as one of the best pre-workout supplements for muscle growth. The recommended dose for Beta Alanine is 2 – 5 g daily, best taken with a meal.
5. Omega-3 Fatty Acids (Fish Oil)
Derived from fish oil, the primary function of omega-3 fatty acids includes improving cardiovascular health, brain health, eye health, and reducing inflammation. Omega-3 fatty acids are polyunsaturated acids that improve muscle synthesis, reduce soreness, and are anti-inflammatory. Further, they counter anabolic resistance* and help increase muscle mass.
Among bodybuilders, Omega-3 fatty acids promote protein synthesis, which enables muscle building. Further, they reduce the chances of DOMS (delayed onset muscle soreness) and increase the range of motion. This helps athletes and bodybuilders take up intense training sessions regularly.
As a supplement that supports muscle gain, Omega-3 Fatty Acids have the following benefits:
- Prevents delayed onset muscle soreness
- Improves the quality of the workout
- Helps maintain muscle health as you age
EPA and DHA (Omega-3 fatty acids) can be taken up to 2,000 – 3,000 mg per day (a daily combined dose of 5000 mg). In doses of more than 2000 mg per day, it also leads to muscle gain.
*Anabolic resistance: This refers to the muscle tissue’s inability to synthesize muscle protein. Basically, the body does not build muscle even with adequate food and exercise, leading to muscular atrophy and loss.
Comparison Between The Top Muscle Increase Supplements
Among our choices in supplements for muscle growth, here’s how they compare with each other:
| Item | Primary Function | Best For | Best Time to Take | Effects on Muscle Gain | Potential Side Effects |
| Whey Protein | Muscle growth, recovery, and repair | Muscle growth and repair, especially after strenuous workouts | Post workout | Supports muscle protein synthesis and tissue repair | Can increase bowel movement, nausea, and acne |
| Creatine | Increasing muscle strength and endurance | High intensity, short-duration workouts | Pre- or post-workout every day | Improves workout capacity and leads to muscle gains | Gastrointestinal distress and water retention |
| Branched-Chain Amino Acids (BCAAs) | Reducing muscle breakdown and increasing protein synthesis | Muscle growth, tissue repair, reducing soreness, and reducing fatigue | Intra-workout or between meals | Increased protein metabolism leading to muscle growth | Potential digestive issues |
| Beta Alanine | Improving endurance | Increasing athletic performance, endurance, and reducing muscle fatigue | Daily, split doses | Increased Muscle Carnosine levels, which increase the capacity for intense workouts | May cause paresthesia (muscle tingling) |
| Omega-3 Fatty Acids | Improving cardiovascular health and protein synthesis | Improves muscle function and reduces soreness and inflammation | With meals | Helps increase muscle synthesis and function, leading to strength gains | Heartburn, stomach discomfort, and nausea |
Table 1: Comparison between the different supplements that help with muscle growth.
Selecting Between Different Supplements
To choose between the supplements available, the following can be taken into account:
| Supplement | Core Role | Best For |
| Whey Protein | Muscle growth and repair | Post-workout supplements for all athletes |
| Creatine | Increasing strength, power, and training load | Lifters, sprinters, and bodybuilders |
| BCAAs | Increasing endurance and reducing catabolic action | Gaining lean muscles |
| Beta Alanine | Increasing endurance and training volume | Advanced athletes, HIIT, and CrossFit |
| Omega-3 Fatty Acids | Reducing muscle soreness | Endurance athletes involved in contact sports |
Table 2: Best workout supplements for muscle gain and what they offer.
Based on this, athletes can gauge which supplement will serve them best, helping them meet all fitness goals.
Cycle Planner for Athletes: Combining Supplements and Diet for Maximum Gains
Gaining muscle mass and definition does not stop at taking supplements. Instead, it is a strict regimen that involves completing a cycle, following a proper diet, taking necessary supplements, and maintaining the routine.
Understanding Cycles: The Foundation of Periodized Growth
With reference to fitness and bodybuilding, “cycle” is the planned phase during which a bodybuilder follows a particular fitness regimen and takes certain supplements that boost their gains.
Bodybuilding supplements can be taken for prolonged periods without any major impact on health, especially when following the recommended dosage. However, it is also important to follow a proper workout regimen and diet when taking supplements.
How to Consume Muscle-Building Supplements
When taking supplements for muscle building, it is important not to deviate from the regimen. If you are taking over-the-counter supplements, they should be taken at the right time of the day for maximum efficacy.
- Whey Protein: Post-workout
Add 25 to 50 g of whey powder with water or milk, or add it to your smoothie, oatmeal, or yogurt. Mix it properly and take it after completing your workout regimen.
- Creatine: Daily
Take 5 to 10 g of creatine with a glass of water twice a day. Follow a carbohydrate-rich diet and drink plenty of water for best results with creatine.
- BCAA: Intra-workout
Take 5 to 10 g of BCAA with your meal before your workout session. Follow this with another 5 to 10 g after the session or at any other time of the day.
- Beta Alanine: Daily
Beta Alanine is taken multiple times a day, divided into several small doses, for optimum effects and to prevent side effects. However, your total daily dose should not exceed 2 to 5 g.
- Omega 3 Fatty Acids: With meals
Omega-3 fatty acids are available as capsules that you can take at any time during the day with a cup of water. The total combined daily dose of EPA and DHA should be 5 g per day.
Diet by Cycle Phase: Cutting, Bulking, Maintenance
For effective muscle gains, the supplements always need to be backed up by a strict diet regimen. This can be elaborated as follows:
| Phase | Calorie | Macronutrient Ratio (P/C/F) | Focus |
| Bulking | Men: 3800 calories per day Women: 3200 calories per day | 40/40/20 | Muscle gains |
| Cutting | Men: 2400 calories per day Women: 1200 calories per day | 45/35/20 | Fat loss with muscle retention |
| Maintenance | Maintaining the normal calorie count. | Maintaining the normal macronutrient ratio. | Recovery and stabilization |
Table 3: Calorie count and macro nutrient consumption during cycle.
However, we advise you to consult a dietitian regarding the diet you need to maintain during your cycle. Furthermore, our advice is also to take your supplements as prescribed and/or scheduled. This will help you get the most out of them.
Supplement Stack Strategy
For muscle gains, athletes and bodybuilders often combine supplements for best results. In case you are using over-the-counter supplements, the following is an effective combination for bulking: Whey Protein, Creatine, and Beta-Alanine. Taken daily, these supplements can aid your muscle gain journey, helping you meet your fitness milestones.
A suggested supplement stack to follow can include:
- Morning: Fish oil
- Pre-workout: Creatine and Beta Alanine
- Intra-workout: BCAAs and electrolytes
- Post-workout: Protein shake containing whey protein
Taking supplements to boost your endurance and muscle gains does not provide immediate results. Instead, following the routine without deviations for a minimum of four to six weeks offers noticeable changes.
Potential Side Effects
Over-the-counter muscle growth supplements have minimal side effects. However, people taking them may face the following:
- Whey Powder
- Digestive issues
- Acne
- Kidney and liver stress
- Allergic reactions to lactose
- Creatine
- Water retention
- Muscle cramps
- Bloating
- Diarrhea
- BCAA
- Appetite loss
- Nausea
- Amino acid imbalance
- Kidney strain
- Beta Alanine
- Parathesia
- Flushing
- Changes in triglyceride and LDL levels
- Taurine depletion
- Omega-3 Fatty Acids
- Diarrhea
- Nausea
- Constipation
- Abdominal pain
- Heartburn
Often, the side effects from supplement use will go away with time. However, if they persist or increase in severity, do not hesitate to consult a physician.
Staying Safe On a Muscle Gain Journey: Cycle Monitoring Checklist
To procure supplements, you do not require prescriptions. Nor do you need to seek medical advice. However, owing to the mild side effects that they may offer, it is important to monitor one’s health strictly.
This includes getting periodic blood tests and checking all physiological indicators, such as blood pressure. Here is a list of parameters that you need to monitor during your cycle:
| Parameter | When to Monitor | Tools |
| Liver & Kidney Health | Intermittently throughout the cycle | Blood panel |
| Blood Pressure | Weekly | Home BP monitor |
| Body Composition | Monthly | DEXA, skinfolds, or a smart scale |
Table 4: Health checks to maintain during your cycle.
In case you observe any significant deviations in these physiological checks or feel the side effects of supplement use, do contact your doctor.
Kickstart Effective Muscle Gains with Muscle Growth Supplements
The right supplements enhance your training, recovery, and growth potential. Workout supplements not only help you gain muscle definition but also increase your endurance and recovery times, allowing you to train more. However, it is important to lay out your goals and monitor your health and progress while taking the best workout supplements for muscle gain.
Need help on your journey to muscle gains? Check out the best muscle-building supplements from UKSteds an give your fitness journey the much needed boost.
Frequently Asked Questions
Which supplement is best for beginners?
Whey protein is one of the most effective supplements to take for bodybuilding. However, exercise caution if you are lactose intolerant.
Can I take multiple supplements together?
Yes. However, be sure to maintain a proper diet and follow the instructions on the packaging when taking supplements.
How do I choose the right supplement?
Lay out your fitness goals and use our comparative table to identify which supplement is best for you.
How do I know if I require a supplement?
Supplements are optional and a choice when you are bodybuilding. If you feel like your training routine and diet need extra support, opt for supplements.
