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Learn how to build muscle and increase your strength. Check our favourite supplements to help you build muscle mass, such as protein, creatine & BCAAs
Summary
1Can supplements help with muscle growth?
You might think that supplements are only for bodybuilders or elite athletes, but they can actually be taken by…
2Exercises for muscle growth
When it comes to boosting muscle growth, what you eat is only part of the equation. You should also dedicate some time to…
3Supplements for building muscle
There are a variety of different supplements that you can take for muscle building, and each works in a slightly different way…
Lots of people who are into health and fitness talk about building muscle, but what exactly does this mean and why do they do it?
Muscle building is also known as hypertrophy, which means an increase and growth of muscle cells.1 However, muscle building isn’t just about increasing your physical strength. It can also help to change your body shape and improve the way that your body processes foods, which is particularly important if you suffer from chronic conditions such as diabetes.1,2 Some types of strength training can also help keep your bones healthy too.3
There are a variety of methods you can use to help you build muscle, including taking supplements. Are you ready to find out more?
How to gain muscle
There are two core elements to building muscle – diet and exercise/weight training, used in combination.4 Let’s take a closer look.
How can diet help with muscle growth?
A balanced diet with healthy protein and carb sources is a must when it comes to muscle growth. Your body uses protein to repair and grow muscle tissue damaged during exercise.5
This means that eating plenty of protein is essential for your muscle recovery as well as for longer-term muscle growth as suggested by some researchers.5,6 In fact, some people who are interested in growing muscle subscribe to a strategy called protein timing. Recent research highlights that this involves consuming protein in and around training sessions in an effort to enhance post-exercise strength and muscle growth.7
So, it can be said that eating foods high in protein is key if you want to ensure good muscle recovery after exercise, or if you’re looking to build muscle for strength, appearance or both.
You can get protein from both animal and plant sources, meaning that no matter what diet you choose, you can still increase your muscle mass either way.5,8
Some good sources of protein can include:5,8
- lean cuts of meat and lean mince
- eggs
- pulses, like lentils, beans and chickpeas
- fish (you should aim to eat at least one portion of oily fish, such as sardines, salmon or mackerel, every week)
- nuts and seeds (including nut and seed butters)
- milk, cheese and yoghurt
- alternative dairy products
- tofu and tempeh
Exercises for muscle growth
When it comes to boosting muscle growth, what you eat is only part of the equation. You should also dedicate some time to muscle-building exercises. There are specific exercise types which are particularly effective if you’re looking to grow your muscle mass, and the most common is strength training.9,10
Strength training refers to any activity that makes your muscles work harder than they would normally. Strength training activities are usually focused on using your own body weight, or working against resistance, to really get your muscles working.11
Some examples include:11
- lifting weights
- using resistance bands
- climbing stairs
- walking uphill
- cycling
- bodyweight exercises, like push-ups, squats, sit-ups and burpees
- yoga (which is low-impact)
Can supplements help with muscle growth?
Diet and exercise are the core building blocks for muscle growth, but if you really want to build muscle quickly and effectively, it may also be beneficial to add supplements to your diet.13
You might think that supplements are only for bodybuilders or elite athletes, but they can actually be taken by pretty much anyone who’s looking to build muscle. However, it’s important to note that supplements shouldn’t replace a balanced, nutritious meal and they should be taken in moderation depending on guidance from a medical professional.
Supplements for building muscle
There are a variety of different supplements that you can take for muscle building, and each works in a slightly different way.
Some common supplements are protein, creatine and collagen. In addition to this, some people choose to take additional supplements, such as branched-chain amino acids (BCAAs), casein and weight gainers.
As we already know, protein is essential for muscle repair and growth. Most people get enough protein from their diet alone. However, if you’re doing a great deal of exercise, you may need more than the usual recommended daily allowance to optimise your body’s ability to heal your muscles and boost their development.5
Many people choose whey protein, which is derived from milk. Research indicates that it contains all nine of the essential amino acids needed to build muscle and is extremely versatile. It can be mixed into shakes, smoothies, juices and even porridge.14,15
Creatine is a well-known and popular choice among people looking to build muscle.16
It’s naturally found in muscle cells, and its role is thought to help your muscles produce energy during heavy lifting or high-intensity exercise.17 This can enable you to work harder and for longer, which could help you achieve your muscle growth goals sooner.16
Creatine comes in tablet or powder form, which can be mixed into shakes or smoothies. Find out more about the different types of creatine here.
A study has found that collagen supplements may help increase fat-free mass and strength when taken following resistance exercise training. However, more higher-quality studies need to be conducted.18,19
Branched-chain amino acids, or BCAAs, are three essential amino acids (leucine, isoleucine and valine) that are believed to be particularly important for muscle growth.20
One study suggests that BCAAs may help increase muscle growth and reduce muscle soreness and fatigue, which could make it easier to exercise for longer and recover more quickly.21
Check out four of the best BCAA powders here.
Casein is very similar to whey protein, but it has a slow absorption rate. This may help your cells to break down proteins even when your body might normally be breaking down muscle to feed itself.22
Casein comes in powder form and can be added to things like shakes, smoothies and even ice cream. Current literature indicates that it can be particularly helpful for muscle recovery and should ideally be taken before bed.22
Curious to know more? Visit our guide to casein protein.
Weight/mass gainers are generally used by people who are slim and want to ‘bulk up’ or those who simply want to build a lot of muscle very quickly.
As their name suggests, they can help you to gain weight, with research suggesting they can be very high in carbohydrates and calories.23 For this reason, it’s important to be cautious when looking at using these products as a way to increase your muscle mass.
The final say
Building muscle can make you stronger and change your physical shape. Using a combination of diet, exercise and the correct supplements can help you to safely and efficiently increase your muscle mass and reap the benefits sooner than you think.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Barakat C, et al. Body recomposition: Can trained individuals build muscle and lose fat at the same time? Strength Cond J. 2020;42(5):7. https://doi.org/10.1519/SSC.0000000000000584
- McPherron AC, et al. Increasing muscle mass to improve metabolism. Adipocyte. 2013;2(2):92–98. https://doi.org/10.4161/adip.22500
- Hong AR and Kim SW. Effects of resistance exercise on bone health. Endocrinol Metab. 2018;33(4):435–44. https://doi.org/10.3803/EnM.2018.33.4.435
- None Krzysztofik, Wilk N, None Wojdała, None Gołaś. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health/International journal of environmental research and public health [Internet]. 2019 Dec 4 [cited 2024 Jul 16];16(24):4897–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
- British Heart Foundation: Protein and Exercise [Internet]. [cited 2024 Apr 17]. Available from: https://www.bhf.org.uk/how-you-can-help/events/training-zone/nutrition-for-sporting-events/protein-and-exercise
- Stephan van Vliet, Beals J, Martinez I, Skinner S, Burd N. Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients [Internet]. 2018 Feb 16 [cited 2024 Jul 17];10(2):224–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/
- Schoenfeld BJ, et al. The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. https://doi.org/10.1186/1550-2783-10-53
- NHS: The Eatwell Guide [Internet]. [cited 2024 Apr 17]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
- NIH. How can strength training build healthier bodies as we age? [Internet]. National Institute on Aging. 2022 [cited 2024 Jul 17]. Available from: https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
- Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine [Internet]. 2017 May 10 [cited 2024 Jul 17];8(6):a029769–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/
- NHS: How to improve your strength and flexibility [Internet]. [cited 2024 Apr 18]. Available from: https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/
- Dinyer TK, et al. Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. J Strength Cond Res. 2019;33(7):1737. https://doi.org/10.1519/JSC.0000000000003194
- Pasiakos SM, McLellan TM, Lieberman HR. The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports medicine [Internet]. 2014 Aug 29 [cited 2024 Jul 17];45(1):111–31. Available from: https://link.springer.com/article/10.1007/s40279-014-0242-2
- Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, et al. Health-Related Aspects of Milk Proteins. Iranian journal of pharmaceutical research: IJPR [Internet]. 2016 [cited 2024 Jul 17];15(3):573–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/
- Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology [Internet]. 2017 Jun 7 [cited 2024 Jul 17];8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/
- Hall M, Manetta E, Tupper K. Creatine Supplementation: An Update. Current sports medicine reports [Internet]. 2021 Jul 1 [cited 2024 Jul 17];20(7):338–44. Available from: https://journals.lww.com/acsm-csmr/fulltext/2021/07000/creatine_supplementation__an_update.3.aspx
- Wu S-H, et al. Creatine supplementation for muscle growth: A scoping review of randomized clinical trials from 2012 to 2021. Nutrients. 2022;14(6):1255. https://doi.org/10.3390/nu14061255
- Oertzen-Hagemann V, et al. Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men. Nutrients. 2019;11(5):1072. https://doi.org/10.3390/nu11051072
- Holwerda AM, Loon van. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutrition reviews [Internet]. 2022 May 4 [cited 2024 Jul 17];80(6):1497–514. Available from: https://academic.oup.com/nutritionreviews/article/80/6/1497/6380930
- Holeček M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutrition & metabolism [Internet]. 2018 May 3 [cited 2024 Jul 17];15(1). Available from: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-018-0271-1
- Wolfe R R. Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? J Int Soc Sports Nutr. 2017;14:30. https://doi.org/10.1186/s12970-017-0184-9
- Kim J. Pre-sleep casein protein ingestion: New paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6–10. https://doi.org/10.20463/pan.2020.0009
- Leaf A, Antonio J. The effects of overfeeding on body composition: The role of macronutrient composition – A narrative review. Int J Exerc Sci. 2017;10(8):1275–96. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/
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