The best supplements for building muscle

As we already know, protein is essential for muscle repair and growth. Most people can meet their protein needs through diet alone. However, those with higher training demands may require greater protein intakes, which some people choose to support with supplements such as protein powders.⁴ 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.^5,6

Creatine is a well-known and popular choice among people looking support their workout routine.⁷ 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.⁸ This may help support performance during high-intensity or repeated bouts of exercise.⁷ Creatine comes in tablet or powder form, which can be mixed into shakes or smoothies – discover more about the different types of creatine and see which one suits you best.

A study has found that collagen supplements may help increase fat-free mass and strength when taken following resistance exercise training. However, higher-quality studies need to be conducted.^9,10

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 and muscle protein synthesis.¹¹ However, if overall protein intake is sufficient, additional BCAA supplementation may offer limited extra benefit.¹²

Casein is very similar to whey protein, but it’s a slow-digesting protein, which may help provide a more sustained release of amino acids over time, such as overnight.¹³ Casein comes in powder form and can be added to things like shakes, smoothies and even ice cream. Current research suggests it can be particularly helpful for muscle recovery when taken before bed. ¹³

Weight or 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.¹⁴ For this reason, it’s important to be cautious when looking at using these products as a way to increase your muscle mass.

The NHS suggests a beginner looking to build muscle should do strength exercises at least two days per week, working all major muscle groups. Start with bodyweight moves like squats, push-ups, lunges and sit-ups, performing two–three sets of eight–12 repetitions.²² You can also use light dumbbells or resistance bands to gradually increase tension and each session should begin with a short warm-up. Including flexibility or stretching exercises a couple of times a week helps recovery and muscle performance. ²²

According to the British Heart Foundation, beginners trying to build muscle don’t need extremely high protein amounts to see progress – most people in the UK already eat enough protein without trying to eat extra.²³ The general recommendation is about 0.75 g of protein per kilogram of body weight per day (you can check out how much you need with our protein calculator) and eating regular meals with good protein sources throughout the day should be enough to support muscle growth when combined with exercise. ²³ Eating protein after resistance exercise (like lifting weights or body‑weight workouts) can help with repair and growth, but you don’t need to overthink timing – just include protein‑rich foods in your normal meals. ²³ Remember, good things take time and while you may want a 'fast' solution, a balanced diet including protein can be helpful.