Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Credit: Getty Images. EatingWell design.
Key Points
Along with strength training and good nutrition, some supplements may support muscle growth.
Sports dietitians recommend protein powder, creatine and omega-3s for growing muscle.
Choose supplements with independent testing, clear labels and from reputable brands.
Trying to lift heavier at the gym, improve athletic performance or simply carry day-to-day items with ease? Gaining muscle may be on your to-do list. Muscles support every movement we make, power us through workouts, influence our metabolic rate and help us maintain independence as we age.
While it can be tempting to buy every supplement in the store, it’s important to master the basics first, and this starts with good nutrition. “Nutrition provides the raw materials for repair and growth—without adequate protein, calories and key nutrients, the body simply doesn’t have what it needs to build new muscle tissue after training,” explains sports dietitian Amy Goodson, M.S., RD, CSSD, LDN.
That said, certain supplements can help support a well-balanced diet when building muscle is the goal. To cut through the noise, we asked sports dietitians to share three research-backed supplements they recommend for supporting muscle growth.
Protein Powder
Scoopable, portable and a blender’s sidekick, protein powder is one most popular supplements among athletes and active individuals. “Protein powder is a convenient, cost-effective, easy way to get more protein in your diet,” says Marie Spano, M.S., RD, CSCS, CSSD. Each scoop supplies a quick source of high-quality protein.
For many people trying to gain muscle, the main hurdle isn’t a lack of reps in the weight room—it’s consistently meeting daily protein goals. “Protein powder helps athletes consistently meet daily protein needs, which is often the biggest barrier to muscle gain—not lack of effort in the gym,” explains Goodson.
“Resistance training creates microscopic muscle damage, and amino acids from dietary protein are required to repair those fibers and build them back thicker and stronger.” Plus, most protein powders contain meaningful amounts of leucine—an amino acid that is responsible for switching on muscle protein synthesis.
“While protein powder is not superior to protein from whole foods, for some people, it may make it easier to meet daily protein needs, especially if fitting exercise into a busy schedule,” says Kelly Jones, M.S., RD, CSSD.
Generally, it’s best to choose a protein powder that offers at least 20 grams of protein per serving with at least 2.5 grams of leucine.
Creatine
If supplements had a popularity contest, creatine would win by a landslide. It has long been a staple in the weight-lifting community but has grown in popularity among regular gym goers and active individuals.
Creatine naturally exists within our muscle cells as creatine phosphate (phosphocreatine). It provides a quick source of energy to working muscles by donating a phosphate group. “Creatine helps recycle energy inside muscle cells more efficiently during high-intensity training so you can train harder—and harder training drives muscle growth,” says Spano.
Although our bodies produce creatine naturally, research suggests getting more through supplementation may further enhance muscle strength, growth and overall performance. As a result, athletes can complete more total training volume—such as more reps, sets and load—which directly stimulates muscle growth, adds Goodson.
Creatine also pulls water into muscle cells, a process that activates pathways involved in muscle growth. “Research consistently shows creatine increases lean body mass and strength,” says Goodson. “Studies have found greater gains in muscle mass and strength in people who were supplemented with creatine during resistance training compared to those who trained without it.”
Though some individuals choose to do a loading phase—typically 0.3 grams per kilogram of body weight per day for up to seven days—research suggests most people can simply start with the general recommendation of 5 grams of creatine monohydrate daily.
Omega-3s
Resistance training often comes with minor muscle aches and soreness, which is where omega-3 fatty acids may help. Omega-3 fatty acids are known for their anti-inflammatory properties, which may support recovery after exercise.
Taking omega-3s along with strength training may indirectly support muscle growth, says Jones. “Some, though not all, studies suggest omega-3 supplements support muscle strength in older adults. This is likely due to a decrease in inflammation rather than an increase in muscle growth,” adds Spano.
Omega-3s may also improve immune cell responses, decrease soreness after intense exercise and improve sleep quality, all of which influence recovery, notes Jones. “Decreased soreness, improved recovery and improved sleep may all impact one’s ability to push harder and recover more efficiently from subsequent workouts, thereby having the potential to impact muscle gains,” she adds.
While omega-3s don’t build muscle in the same direct way as protein or creatine, they may help support the recovery process by helping reduce inflammation, which can allow athletes to train more consistently and harder.
Since research is ongoing, there is no formal dosage recommendation for omega-3 supplements specifically for muscle growth. However, many organizations and health experts recommend around 250 to 500 milligrams of combined EPA (eicosapentaenoic acid) and docosahexaenoic acid (DHA) per day for general health. In some cases, higher doses may be needed, but it’s best to check with your health care provider first.
How to Build Muscle Effectively
While supplements can support your workouts, they can’t replace proper nutrition or the importance of strength training. “Muscle growth will not occur by simply consuming more protein and/or taking supplements that support muscle recovery and growth,” says Jones. “A stress needs to be placed on muscles in order for them to initiate recovery and growth pathways that use protein for muscle protein synthesis.”
Muscle growth occurs through progressive overload, which involves gradually increasing the weight, repetitions or training volume over time. This creates small microtears in muscle fibers that require adequate rest and nutrition to repair and grow stronger.
“The foundation of muscle building is engaging in strength training programs while eating adequate calories and protein to support optimal recovery. From there, additional supplements may offer benefits,” she adds.
How to Choose the Right Supplement
The supplement aisle may feel like the wild west. After all, not all supplements aren’t all created equal. To help you choose a safe and effective supplement, here’s what to look for:
Look for Independent Testing. Check for independent verification such as NSF International, US Pharmacopeia (USP) or ConsumerLab. This indicates that the supplement has been independently tested to confirm that what’s on the label matches what’s actually in each capsule, pill, gummy or powder.
Avoid Proprietary Blends. Proprietary blends make it difficult to know the exact amount of each ingredient in a product, which can make it harder to evaluate its effectiveness and safety.
Look for Label Transparency. Labels should clearly list all ingredients and their amounts. For example, choose protein powders that provide a full amino acid profile and omega-3 supplements that specify the type and amount of omega-3s included.
Buy from Reputable Brands. Choose established brands known for producing high-quality supplements and following good manufacturing practices.
Work with a Health Care Professional. To be safe, it’s best to consult your health care provider before starting any new supplement.
Our Expert Take
Along with a solid strength-training program and good nutrition, certain supplements may help promote muscle growth. Sports dietitians recommend well-studied options like protein powder, creatine and omega-3 fatty acids—especially if you struggle to meet your needs through diet alone.
With consistency in the gym, a well-balanced diet and a thoughtful supplement routine, you’ll be well on your way to the muscle gains you’re looking for.
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