What supplements increase muscle size and strength?

Effective Supplements for Increasing Muscle Size and Strength

Creatine, protein, and caffeine are the most effective supplements for increasing muscle size and strength, with creatine and protein showing consistent long-term benefits for muscle mass and strength gains when combined with resistance training. 1, 2

Evidence-Based Supplement Recommendations

Supplements with Strong Evidence (Level A)

1. Creatine

   • Mechanism: Increases intramuscular phosphocreatine stores, enhancing ATP regeneration during high-intensity exercise 3
   • Dosing protocol:
     • Loading phase: 20g/day divided into four equal doses for 5-7 days
     • Maintenance dose: 3-5g/day 1
   • Benefits: Consistently shown to increase muscle strength, power, and size across hundreds of clinical trials 3

2. Protein Supplementation

   • Recommended intake: 1.2-1.5g/kg body weight/day 1
   • Timing: Most effective when consumed post-exercise 4
   • Type: Whey protein isolate appears particularly effective due to its high leucine content, which activates the mTOR pathway for muscle protein synthesis 5
   • Results: Enhances muscle hypertrophy and strength gains when combined with adequate resistance training 2, 4

3. Caffeine

   • Benefits: Sufficient evidence supports acute beneficial effects on muscle strength 2
   • Caution: Potential adverse effects with large intakes 2

Supplements with Mixed or Unclear Evidence (Level B)

• Branched-chain amino acids (BCAAs)
• Citrulline
• β-Hydroxy-β-methylbutyrate (HMB)
• Most vitamins and minerals
• Phosphatidic acid
• Arginine 2

Supplements with Weak or No Evidence (Levels C & D)

• Conjugated linoleic acid
• Glutamine
• Resveratrol
• Tribulus terrestris
• Ursolic acid
• Ornithine
• α-ketoglutarate
• Chromium
• Vanadyl sulfate
• Boron
• DHEA 2, 6

Implementation Strategy

1. Prioritize resistance training: Supplements are most effective when combined with proper resistance training protocols 4

2. Start with fundamentals:

   • Begin with adequate protein intake (1.2-1.5g/kg/day)
   • Add creatine supplementation following the loading/maintenance protocol
   • Consider caffeine for acute performance enhancement

3. Monitor results and side effects:

   • Most supplements are safe at typical doses
   • Discontinue if adverse effects occur 1
   • For creatine, expect initial weight gain (primarily water retention in muscle) 6

Important Considerations

• Training status matters: Untrained individuals may see limited benefits from protein supplementation during initial weeks of training, but benefits increase as training duration, frequency, and volume increase 4

• Supplement quality: Due to limited FDA oversight of supplements, quality control can be variable 6

• Individual response: While these supplements show statistical benefits across populations, individual response may vary

• Avoid ineffective supplements: Many popular supplements (like chromium, boron, and DHEA) have been scientifically proven ineffective for muscle building 6

• Long-term use: Safety data for long-term use of many supplements is limited 2, 6