What supplements are recommended for muscle building?

Supplements for Muscle Building

For muscle building, protein supplementation is the most evidence-based choice, with whey protein being optimal due to its high leucine content and digestibility, consumed at 0.3-0.4 g/kg body weight per meal. 1

Primary Recommendation: Protein Supplementation

Daily Protein Targets

• Aim for 1.6-2.2 g/kg body weight per day to enhance training adaptation and muscle growth 1
• This intake level is approximately double the standard RDA of 0.8 g/kg/day and consistently shows benefits for muscle mass development 1
• Competitive bodybuilders may benefit from the higher end of this range or even slightly above 2

Optimal Protein Distribution Strategy

• Consume 3-4 protein-containing meals daily, each providing at least 0.4 g/kg body weight 1
• This distribution pattern (rather than skewed intake toward dinner) optimally stimulates muscle protein synthesis throughout the day 1
• Each meal should contain approximately 2.5 g of leucine, the key amino acid trigger for muscle protein remodeling 1

Protein Source Selection

Whey protein is the preferred supplement choice when using protein powders, offering superior leucine content (2.5 g per 25 g serving) and digestibility compared to other sources 1

Other high-quality protein sources providing 2.5 g leucine include:

• 140 g lean beef or chicken breast 1
• 5 whole eggs 1
• 30 g isolated soy protein 1
• Plant-based proteins require higher total intake to achieve equivalent muscle protein synthesis effects 1

Timing Considerations

Pre-sleep protein intake is particularly important and often overlooked 1:

• Consume 0.4 g/kg body weight within 3 hours of bed as part of a full meal, OR 1
• Consume 0.5 g/kg body weight as supplemental protein 1-2 hours before bed 1
• This strategy capitalizes on the overnight regenerative phase when nutrient intake is typically absent 1

Secondary Supplement: Creatine

Creatine has Level A evidence for long-term increases in muscle mass and strength, making it the second most evidence-based supplement after protein 3

• Creatine supplementation consistently demonstrates effectiveness across multiple studies 3
• The weight gain includes both water retention in muscle and potentially new muscle protein 4

Limited Evidence Supplements

Beta-Alanine

• Has modest and inconsistent benefits for high-intensity exercise, with evidence less robust than creatine or caffeine 5
• Requires 65 mg/kg body weight daily via split dosing (up to 6.4 g/day) for 4-12 weeks 5
• Should be trialed in training before competition due to large individual variability in response 5
• Cost-benefit ratio is questionable given modest effects 5

Supplements with Insufficient Evidence

The following have weak, mixed, or no evidence and cannot be recommended 3:

• Branched-chain amino acids (BCAAs) - mixed evidence 3
• HMB (β-hydroxy-β-methylbutyrate) - inconsistent results, compliance problems in trials 1, 3
• Glutamine - insufficient data, potential concerns about tumor cell metabolism 1
• Arginine, ornithine, α-ketoglutarate - weak or no evidence 3
• Tribulus terrestris, ursolic acid, conjugated linoleic acid - scarce evidence 3

Critical Safety Considerations

15-25% of sports supplements contain undeclared prohibited substances, representing a significant contamination risk 5

• Choose only third-party tested products to minimize contamination risk 5
• Many supplements lack FDA approval for safety or effectiveness 4
• Some supplements have reported adverse events with large intakes (caffeine, vitamins, certain amino acids) 3

Important Caveats

When Protein Supplements Are Unnecessary

With adequate energy intake and judicious dietary planning, protein supplements are probably not needed for most individuals, as protein targets can be achieved through whole foods 1

• Supplements provide convenience and easy digestibility, particularly post-training 1
• Whole food sources offer additional nutritional benefits beyond isolated protein 1

During Energy Restriction

Increase protein intake to 2.0-2.4 g/kg body weight per day during caloric deficits to counteract the catabolic environment 1

• Higher protein intake during energy restriction helps preserve lean mass while losing fat 1
• This recommendation also applies during injury rehabilitation 1

Training Status Matters

Untrained individuals show minimal benefit from protein supplementation during initial weeks of resistance training 6

• As training duration, frequency, and volume increase, protein supplementation becomes more beneficial 6
• Findings from untrained populations don't easily generalize to trained individuals 6