Creatine is a popular workout supplement marketed to increase athletic performance, especially for weight training. Research suggests that creatine supplementation increases muscle availability of creatine, which in turn can enhance exercise capacity and training adaptations in adolescents, younger adults, and older adults.

It is important to consult a doctor before taking this supplement. Of note, creatine supplementation has been shown to increase total body water, which causes weight gain that could be detrimental to performance in which body mass is a factor, such as running.

A variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Below is a review of some of the most common ingredients in post-workout supplements.

Replenishing glycogen stores after a workout with sufficient carbohydrate intake is important for muscle recovery, and beginning the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance.

Recommended levels of daily protein intake for the general population 0. Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance.

A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness.

For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1.

These three amino acids, leucine, isoleucine, and valine, are called branched-chain amino acids BCAAs. They can be obtained from protein-rich foods such as chicken, red meat, fish , and eggs , and are also sold as dietary supplements in powdered form.

BCAAs are key components of muscle protein synthesis, [41] and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown. For example, a trial of leucine supplementation during an 8-week resistance training program did not result in increased muscle mass or strength among participants.

Another reason to be cautious of a high intake of BCAAs is its potentially negative effect on glucose metabolism and diabetes. BCAAs, particularly leucine, can disrupt the normal action of insulin, a hormone that regulates blood glucose.

In an epidemiological study composed of three large cohorts of men and women followed for up to 32 years, a higher intake of BCAAs obtained mainly from meats was associated with a higher risk of developing type 2 diabetes. A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, [48] while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration.

Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias. Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics.

However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage. Many supplements include electrolytes, which are chemicals that conduct electricity when mixed with water, and include sodium, potassium, and calcium.

Electrolytes are important for hydration and the regulation of nerve and muscle function; for example, calcium, sodium, and potassium all work together to help muscles contract properly. However, the American College of Sports Medicine has asserted that there is little evidence of any difference in performance between those who drink beverages containing carbohydrates and electrolytes compared to those who drink plain water after exercising for less than one hour.

Learn more about sports drinks here. Workout supplements such as caffeine and creatine may be used to enhance exercise performance for high-intensity, strenuous physical activity, such as training to run a marathon or power lifting.

However, a healthy diet with adequate amounts of healthy carbohydrates , protein , and water is sufficient to fuel the body for moderate amounts of physical activity , such as an hour of jogging or bicycling. As workout supplements are not reviewed by the FDA for safety or effectiveness, you should consult with a doctor before incorporating them into your exercise routine and discuss if there are any potential contraindications if you have existing medical conditions.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source.

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What happens to the body during physical activity? When we exercise, our bodies use three main sources of fuel: carbohydrates , fat , and protein. Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise.

Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise. As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity.

In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production. Physical activity can also induce muscle growth, also known as hypertrophy.

Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth. Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights.

A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions. Spotlight on protein powder Powdered protein can come from a variety of sources, including eggs , milk e.

Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, including vitamins and minerals , thickeners, added sugars , non-caloric sweeteners , and artificial flavoring.

Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss.

It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins. One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein.

One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of lysine and leucine.

References Council for Responsible Nutrition. Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research.

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics.

Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M. Journal of the International Society of Sports Nutrition. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B.

International society of sports nutrition position stand: Beta-Alanine. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R.

IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review. Spriet, L.

Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism. Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM.

Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal. Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR.

Effects of training and creatine supplement on muscle strength and body mass. European journal of applied physiology and occupational physiology. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM.

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Descrease article font size. Increase article font size. ALLMAX Isoflex Chocolate 5lb. Try ALLMAX Isoflex Chocolate 5lb, a fast-digesting protein that provides a complete amino acid profile.

Ideal for post-workout recovery, it promotes muscle protein synthesis, aiding in muscle growth and repair. Story continues below advertisement. MuscleTech Amino Build Sport 30 Servings. BCAAs, like leucine, isoleucine, and valine, are vital for muscle maintenance and growth, reducing soreness, enhancing endurance, and preventing breakdown during intense workouts.

Try the Post Workout BCAA Amino Acid, MuscleTech Amino Build Sport, featuring L-Leucine and Betaine in Fruit Punch Blast flavor with 30 servings. Sports Research Triple Strength Omega 3 Fish Oil. Omega-3 fatty acids in fish oil provide anti-inflammatory benefits for joint health, support cardiovascular health and aid post-exercise recovery.

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NATURELO One Daily for Women. Pre-workout supplements, packed with caffeine, beta-alanine, and performance boosters, are designed to elevate your workout. They enhance energy, sharpen focus, and improve blood flow, ensuring more effective and intense training sessions.

Jacked Factory Creatine Powder. Try Creatine Monohydrate Powder by Jacked Factory for muscle growth, increased strength, and improved athletic performance. More Recommendations. Treat yourself to these 7 fabulous face masks. ON GOLD STANDARD Casein Protein Powder. Its sustained amino acid release supports overnight muscle recovery and helps prevent muscle breakdown.

Choose this option for comprehensive support during crucial rest periods. Jacked Factory Glutamine Powder Unflavoured. Glutamine, a vital amino acid, aids in muscle recovery and supports immune function. While the body produces it naturally, intense exercise can deplete glutamine levels, making supplementation beneficial.

Consider JF L-Glutamine Powder for post-workout recovery, immunity, and digestive health. Evlution Nutrition L-Carnitine Capsules.

L-Carnitine, vital for energy and fat metabolism, is renowned for weight management and exercise advantages. It potentially supports muscle recovery and heart health.

Explore Evlution Nutrition L-Carnitine which converts stored body fat to energy, facilitating extended exercise, faster recovery, and optimizing workout effectiveness. BioSchwartz Probiotic Supplement 40 Billion CFU. Probiotics maintain a balanced gut, aiding digestion and boosting the immune system.

They support fitness by optimizing nutrient absorption and aiding efficient recovery after workouts.

Opt for reputable brands that prioritize quality control and use third-party testing to ensure purity and potency. Look for certifications like NSF or Informed Choice for added peace of mind.

Dosage and Serving Size: Consider your lifestyle and convenience when deciding which one fits your routine. Dosage : Pay attention to the recommended dosage and serving size. Some supplements require multiple servings per day, while others only need to be taken once.

We asked St. Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say:.

The majority of protein intake should come from whole food. For creatine, he recommended between grams per day. Most creatine supplements offer a common serving of 5 grams, but small individuals might be able to get the same benefits with just 3 grams, he says.

Research-backed : Don't fall for the hype without the science to back it up. Look for supplements that have solid research and studies supporting their claims. Check if the product has undergone clinical trials or if there are peer-reviewed studies demonstrating its effectiveness.

Price : The green stuff matters, but so does value. Compare the cost per serving among different brands and consider the overall value you're getting. Sometimes paying a little extra for a higher-quality product is worth it in the long run.

Customer reviews : Don't underestimate the power of the people. Check out customer reviews and ratings to get a sense of others' experiences with the supplement. Look for feedback on effectiveness, taste, mixability, and any potential side effects.

Straight from registered dietitian Brian St. Pierre, here's the scoop on the best muscle growth supplements that actually work.

Brace yourselves because the list isn't as long as we'd hope, but these supplements are researched-backed, safe, and accessible. Remember, these supplements aren't magic potions.

They're enhancers design to work alongside your dedicated training and nutrition efforts. So, prioritize nutrition from first first, then protein powder and creatine, then maybe sprinkle in some beta-alanine and fish oil, if you're feeling adventurous.

With the right combination, you'll be on the fast track to packing on those lean lbs. Other than protein powder, no supplements are necessary in the first year of serious training, explains St. During this time of new stimulus, most people get really good results 'newbie gains' , with or without supplements.

Protein powder works by increasing the process that builds muscle protein synthesis and decreasing the process that breaks down muscle protein breakdown. Creatine, on the other hand, enhances your ability to bang out a few more reps on an exercise, helping you to get stronger over time.

We want to make sure you're putting your gains first without compromising your health. In fact, all the supplements we mentioned earlier are safe when taken at the recommended dosages.

But, hey, it never hurts to be extra cautious, right? To amp up your safety game, go for products that have been put through the wringer by independent third-party labs. These seals of approval mean the supplements have passed rigorous testing and meet the highest quality standards.

Now, let's talk specifically about creatine. Stick to the tried-and-true monohydrate form because it's been extensively studied. Sure, it may cause some stomach upset or diarrhea, but that's usually only if you go crazy with a loading protocol of around 20 grams per day for days before dialing it back to a daily dose of 5 grams, explains St.

This loading method may give you faster results, but could also lead to more side effects. Moderation is key here. Taking any of these supplements in excessive amounts can lead to unwanted side effects. Stick to the recommended dosages, follow the instructions on the packaging, and listen to your body.

And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional. At Men's Health , we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations.

Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by.

We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.

For this story, we thoroughly researched and tested dozens of the best muscle growth supplements on the market. We carefully evaluated every major feature, including ingredients, third-party testing and certification, effectiveness, and price.

We also called on registered dietitian Brian St. The list above represents our honest picks for the best muscle growth supplements worthy of our recommendation in Best Tasting Protein Powders Best Whey Protein Powders Best Vegan Protein Powders Best Pea Protein Powders Best Creatine Supplements Best Multivitamins Best Supplements for Men.

Talene Appleton is a fitness and food writer and editor, certified personal trainer NASM-CPT , and former professional dancer based in New York City. Passionate about both exercise and cuisine, she merges her fitness, nutrition and culinary expertise with the goal of motivating others to embrace balanced healthy living.

Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, is the Director of Performance Nutrition at Precision Nutrition. He leads of team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he works with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and more.

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Skip to Content Health Entertainment Fitness Style Grooming. sign in. TOP VALENTINE'S DAY GIFTS HOW TO BUILD MUSCLE HIGH-PROTEIN MEAL RECIPES MOST POPULAR WORKOUTS BEST MEN'S RUNNING SHOES.

Best Casein Protein Supplement for Muscle Growth Now Sports Micellar Casein, Unflavored Shop at nowfoods. Shop at nowfoods. Best Protein Supplements for Muscle Growth. Best Overall Whey Protein Supplement for Muscle Growth. Pros Well-balanced nutritional profile Contains BCAAs to support muscle recovery Mixes in water or smoothies seamlessly Informed Choice certified.

Cons Contains soy, which may not be suitable for those with food sensitivities. Best Grass-Fed Whey Protein Supplement for Muscle Growth. Pros Formulated with tart cherry powder to support recovery Provides essential vitamins and minerals High protein, low fat Grass-fed Great taste.

Cons Pricey. Advertisement - Continue Reading Below. Best Plant-Based Protein Supplement for Muscle Growth. Pros NSF Certified for Sport Tasty flavors No artificial flavors or added sugars Contains 5g BCAAs per serving.

Cons Contains stevia; aftertaste may bother some. A This powder also includes a full range of essential amino acids, including a whopping 2. Best Casein Protein Supplement for Muscle Growth.

Pros A slow-release form of protein ACTUALLY flavorless Informed Sport certified. Cons Offers a little less protein per serving than some whey powders.

Best Creatine Supplements for Muscle Growth. Best Overall Creatine Supplement for Muscle Growth. Pros Informed Sport Certified Reasonably priced Doesn't clump. Cons Small container. Best Budget Creatine Supplement for Muscle Growth. Pros NSF Certified for Sport Stackable container Super affordable compared to other creatine supplements.

Cons Not micronized more likely to clump. More Great Supplements for Muscle Growth. Best Beta Alanine Supplement for Muscle Growth. Pros Can be taken alongside protein and creatine Sustained-release formula NSF Certified for Sport.

Cons Can cause tingling in extremities for some. Best HMB Supplement for Muscle Growth. Pros Modest dose Reasonable price Especially useful for older and untrained adults.

Cons May not offer significant benefit for trained athletes. Research supports that HMB as a supplement can dial down the muscle damage post-workout and speed up your recovery game, If you're a workout newbie or an older individual hoping to combat age-related muscle loss also known as sarcopenia , you might see results in just three weeks.

Best Collagen Supplement for Muscle Growth. Pros Tasteless NSF Certified Contains protein. Cons Requires significant mixing to prevent clumps. Best Fatty Acid Supplement for Muscle Growth. Pros Third-party tested with COA available for every product No fishy aftertaste Offers a range of healthy omega-3 fatty acids.

Cons The pills are on the larger side. What to Look For in a Muscle Growth Supplement. But fear not, here's the lowdown on what you need to know before making a purchase: Ingredients : First things first, flip that bottle around and take a good look at the ingredients list.

Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say: "For protein powder, no more than 50 gram of protein per day from powder. What Are the Best Muscle Growth Supplements? Protein Powder : This bad boy takes the top spot, no questions asked.

Getting enough protein is crucial for maximum muscle growth, and protein powder makes hitting those targets a breeze. Shoot for about 0. Sure, you can get protein from whole foods, but protein powder just makes life easier.

Creatine : Coming in hot at number two, creatine can be a game-changer. It's been extensively studied and proven to be one of the most effective performance-enhancing supplements out there. GlobalNews home Watch World Canada Local. Click to return to homepage Leave a comment Share this item on Facebook Share this item via WhatsApp Share this item on Twitter Send this page to someone via email See more sharing options.

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ALLMAX Isoflex Chocolate 5lb. Try ALLMAX Isoflex Chocolate 5lb, a fast-digesting protein that provides a complete amino acid profile.

Ideal for post-workout recovery, it promotes muscle protein synthesis, aiding in muscle growth and repair. Story continues below advertisement.

MuscleTech Amino Build Sport 30 Servings. BCAAs, like leucine, isoleucine, and valine, are vital for muscle maintenance and growth, reducing soreness, enhancing endurance, and preventing breakdown during intense workouts. Try the Post Workout BCAA Amino Acid, MuscleTech Amino Build Sport, featuring L-Leucine and Betaine in Fruit Punch Blast flavor with 30 servings.

Sports Research Triple Strength Omega 3 Fish Oil. Omega-3 fatty acids in fish oil provide anti-inflammatory benefits for joint health, support cardiovascular health and aid post-exercise recovery. NATURELO Multivitamin for Men. Active individuals need extra nutrients, and a comprehensive multivitamin like NATURELO One Daily for Men can fill those gaps.

It's also rich in amino acids like L-arginine and glycine , which make creatine. A systematic review of 15 clinical trials showed that collagen supplements plus exercise can improve some aspects of strength, muscle recovery, and body composition.

The most impressive muscle gains were in older males with sarcopenia. Effects on premenopausal females and healthy young people were not as pronounced. Collagen is available as capsules or powder. Common doses used in clinical trials are between 5 and 15 grams per day, taken within an hour of exercise.

Some research suggests that taking it with vitamin C can enhance its effect. Coenzyme Q10 CoQ10 is an antioxidant that is involved in energy production. It can reduce inflammation and may prevent damage to the body. CoQ10 has been studied in trials for sports performance at doses of — milligrams daily.

Low levels of CoQ10 are associated with the frailty and muscle wasting of the aging process. Some research shows that along with exercise, CoQ10 can combat sarcopenia. In theory, CoQ10 could help with muscle recovery after exercise—but so far, results have been all over the map.

For now, there's not enough evidence to recommend it for this. Side effects of this supplement may include the following:.

Leucine is a branched-chain amino acid that helps the muscles make protein. Daily doses of leucine between 1. A small clinical trial in 25 healthy young males concluded that high-dose leucine 10 grams daily for 12 weeks did not increase muscle mass or strength.

On the other hand, another small trial of 21 people with cerebral palsy showed that taking leucine for 10 weeks increased strength and muscle mass. A systematic review of nine trials of leucine supplementation in older people had conflicting results.

Those who took leucine had a higher rate of protein synthesis in the muscles but did not show improvements in body composition e. Possible side effects of leucine include gastrointestinal distress and high ammonia levels. Leucine hasn't been subject to long-term study, so more research is necessary to determine its safety profile.

Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration FDA does not approve them for safety and effectiveness before they reach the market. Whenever possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia USP , ConsumerLab, or NSF.

However, even if supplements are third-party tested, that doesn't mean they are necessarily safe or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications are important.

Several dietary supplements may help increase muscle mass in conjunction with resistance training. The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get. Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more.

Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it's a good choice. Be aware that there's very little long-term safety data for these products.

If side effects occur, contact your healthcare provider or call in case of an emergency. Some supplements see creatine and protein may enhance the effects of weight training, especially when taken for several weeks or more.

Effects can vary depending on age, gender, and athletic training. Researchers don't know definitively. Only a few trials have studied this, and the results have varied. That said, the timing of creatine supplementation seems most important during the first five days, during the "loading phase.

Protein-rich foods include meats, eggs, dairy products, beans, and nuts. Food and Drug Administration. CFSAN Adverse event reporting system CAERS.

Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults. J Adolesc Health. doi: Wu SH, Chen KL, Hsu C, et al. Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from to Kerksick CM, Wilborn CD, Roberts MD, et al.

ISSN exercise and sports nutrition review update: research and recommendations. J Int Soc Sports Nutr. Published Aug 1. Morton RW, Murphy KT, McKellar SR, et al.

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults [published correction appears in Br J Sports Med.

Br J Sports Med. Kårlund A, Gómez-Gallego C, Turpeinen AM, et al. Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople?

Published Apr Sato K, Iemitsu M. The role of dehydroepiandrosterone DHEA in skeletal muscle. Vitam Horm. Brown GA, Vukovich MD, Sharp RL, et al. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men.

J Appl Physiol Villareal DT, Holloszy JO. DHEA enhances effects of weight training on muscle mass and strength in elderly women and men. Am J Physiol Endocrinol Metab.

Dayal M, Sammel MD, Zhao J, et al. Supplementation with DHEA: effect on muscle size, strength, quality of life, and lipids. J Womens Health Larchmt. National Institutes of Health. Dietary supplements for exercise and athletic performance. Farshidfar F, Pinder MA, Myrie SB.

Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action. Curr Protein Pept Sci. Graham AS, Hatton RC.

Creatine: a review of efficacy and safety. This may be worth considering if you take multiple supplements. Whey protein can also lower the impact of certain antibiotics and bisphosphonates. We recommend discussing supplementation with a healthcare provider if you are taking any medications.

It is always important to check labels to be aware of proper dosing. Recommendations for ingredients often found in supplements for muscle gain include:. Creatine: Recommendations are to take 5 grams for 5 to 7 days, split into 4 doses.

After this time, stores can be maintained by taking 3 to 5 grams per day. It is important to drink water and consume carbohydrates or carbohydrates plus protein to encourage absorption. Studies consistently show that long- term creatine use among adults is safe. In the early phases of supplementation, creatine can cause some weight gain from water retention.

Other less common reactions include cramps and muscle stiffness. Protein: Adults should get at least 0. Requirements for active adults are higher at 1.

Protein intake should be spread throughout the day. While there is no upper limit for protein, consuming more than your needs will not lead to enhanced muscle mass. Consuming too much protein can put stress on your kidneys and liver. Beta alanine: Supplementing with 4 to 6 grams of beta alanine can improve exercise performance by reducing fatigue.

This is especially the case for short duration exercise like weight lifting. A side effect that may occur is a tingling sensation, which you can reduce by splitting the dose or using a sustained release formula.

Caffeine: Consuming up to 3 to 6 milligrams of caffeine per kilogram of body weight an hour before exercise may enhance performance. While tolerance differs from person to person, consuming greater than recommended amounts can lead to headaches, anxiety, dehydration, and restlessness.

Plus, if caffeine is consumed too late in the day, it can interfere with sleep. We also spoke with sports nutrition experts to determine what to look for in supplements for muscle gain. These experts include:. In order to support muscle gain, protein should contain high levels of the essential amino acids, particularly leucine.

Whey protein , derived from milk, is often viewed as the highest quality protein because it contains all of the essential amino acids, is rich in the branched chain amino acids necessary for muscle growth, and is easily digested.

Casein , also derived from milk, is digested more slowly, and may help with muscle growth when taken before bed. Plant based protein sources can also absolutely support muscle gain, but should contain adequate levels of leucine.

The amount of protein needed for muscle gain will differ depending on your age and resistance exercise levels. General recommendations are 1. Protein intake should be distributed throughout the day rather than consumed in one sitting.

It is certainly possible to gain muscle without supplements. Bearden says the best strategy for gaining muscle is to engage in a training program that progressively overloads the muscles, combined with eating adequate calories and protein. This can be done with whole food sources of protein such as meat, poultry, fish, tofu, tempeh, and dairy.

Supplements should be considered after these steps are addressed. When we strength train, we create small tears in our muscle fibers. With adequate calories and protein, our muscles then rebuild and become larger. However, lifting weights is not the only form of strength training.

You can also build muscle by incorporating body weight exercises. So while you can build muscle without lifting weights, you need to do some sort of exercise that is challenging your muscles so they can be rebuilt stronger. Tamar Kane, MS, RD , is a Registered Dietitian and marathon runner.

She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives. Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

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No significant differences in muscle growth and strength development when consuming soy and whey protein supplements matched for leucine following a 12 week resistance training program in men and women: a randomized trial.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD. and Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology.

Shushy Rita Setrakian MS, RD. Learn about our editorial process. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Melissa Rifkin, MS, RD, CDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness.

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Fact checked by Rich Scherr. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Creatine:. Best Whey Protein:. The supplement aisle in the drug store is overwhelming. And supplement stores? Doubly so. A Consumer Reports investigation found heavy metals in many samples they tested, some in high enough concentrations that people consuming the powder on a regular basis should be concerned.

Another study in from the Clean Label Project found similar problems, with plant-based powders often containing the most heavy metals arsenic occurs naturally in many plants. They can just change the label, say they reformulated, and keep selling to the same people.

Casein gets digested a little slower and more people have allergies to it, but if you can stomach it, the casein powders will mix up much better. A lot of us have something of an obsession with optimizing our bodies.

And our advice to just stick to the basics is probably deeply unsatisfying. Start by checking out the brand on labdoor—they do way more than protein and casein! If you want to look more at the science but lack the training to read dense academic papers, try looking at Examine.

They have experts who review the evidence for various supplements and nutritional advice to see how well they hold up under scrutiny, all summarized in easy-to-understand language.