Several supplements can help support muscle growth when paired with resistance training and a well-rounded diet. This includes creatine and protein supplements, among others.
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If you exercise regularly, you likely want to be sure you’re getting the most out of it.
One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle helps you perform your best during exercise and in daily life.
eating more calories than you burn consuming more protein than you break down following an exercise program that is challenging to your muscles
While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.
This article reviews supplements that may help you gain more muscle with your exercise program.
Creatine is a molecule naturally produced in your body. It provides energy for your muscles and other tissues.
Taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels.
Creatine affects muscle cells and exercise performance, promoting muscle gain. In fact, extensive research shows that creatine improves muscle strength.
This is good news if you’re trying to gain muscle. Greater strength allows you to perform better during exercise, leading to larger increases in muscle mass over time.
Creatine can also increase water content in your muscle cells. This may cause your muscle cells to slightly swell and trigger signals for muscle growth.
Furthermore, this supplement may increase levels of the hormones involved in muscle growth, such as IGF-1.
Moreover, some research shows that creatine could decrease the breakdown of proteins in your muscles.
Overall, many researchers have studied creatine supplements and exercise, and one thing is clear: Creatine can help increase muscle mass. Creatine also has a positive safety profile.
Creatine supplementation in females
The characteristics of creatine differ between males and females.
According to a 2021 review, females have 70% to 80% lower creatine stores than males. Researchers also note that females metabolize creatine differently. Creatine stores may drop during hormone-related changes, such as menstruation, pregnancy, and menopause.
For this reason, creatine supplementation may be especially important before, during, and after these estrogen-related events.
Researchers note that creatine supplementation can improve strength, exercise performance, and muscle size in females.
When used alongside resistance training, creatine may also improve bone density. In addition, creatine supplementation may improve mood, cognition, and sleep.
Researchers believe that females can practice the same dosing strategies recommended for males.
However, it’s always a good idea to talk with a doctor before starting any supplementation program. They will consider your health history to determine the correct dosing and make sure there are no negative interactions with medications you may be taking.
Summary
Creatine is probably the single best supplement for muscle gain for both males and females. Many studies confirm it can help increase muscle mass.
Getting enough protein is critical for gaining muscle. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes.
While it’s possible to get all the protein you need from protein-rich foods, some people may struggle to do so. If this sounds like you, you may want to consider taking a protein supplement.
According to a 2022 systematic review, increasing daily protein intake, either through diet or supplements, leads to small but real improvements in muscle mass and strength when combined with resistance training. However, the effects vary by age and are strongest around 1.2 to 1.6 g per kg of body weight daily, depending on the group.
There are many protein supplements available, but some of the most popular are whey, casein, and soy protein. Other supplements contain protein isolated from eggs, split peas, rice, and hemp seeds.
Summary
Consuming enough protein is absolutely essential for optimal muscle gain. However, if you’re getting enough protein in your diet, taking a protein supplement is unnecessary.
Weight gainers are supplements designed to conveniently help you get more calories and protein. They’re typically used by people who have difficulty gaining muscle, even when consuming large amounts of calories and lifting weights.
Although the calorie contents of weight gainer supplements vary, it’s not uncommon for some to contain more than 1,000 calories per serving.
Many people think these calories come from protein since it’s so important for muscle building. However, most of the calories actually come from carbohydrates.
There are often 75 to 300 g of carbs, 20 to 60 g of protein, and 0 to 15 g of fat per serving in these high calorie supplements.
Some research suggests that gaining weight more quickly may help build slightly more muscle when combined with regular strength training. Weight gainers may make this easier by helping you eat enough calories.
Overall, weight gainers are only recommended if you have difficulty eating enough and find it easier to drink a weight gainer shake than to eat more.
Summary
Weight gainers are high calorie products designed to help you consume more calories and protein. However, they are only recommended if you have difficulty getting enough calories from food.
Beta-alanine is an amino acid that reduces fatigue and, according to older research, may improve exercise performance. Beta-alanine may also help increase muscle mass when combined with an exercise program.
However, a 2022 review of 20 studies concluded that beta-alanine supplementation is unlikely to improve body composition, regardless of the dosage used or whether it’s combined with resistance training.
More recent research suggests results depend on how it’s used. A 2025 systematic review found better strength and power outcomes with 4 to 6.4 g per day, split into small doses, and combined with high-fatigue training (e.g., high-volume or short-rest workouts).
Therefore, more research is needed to understand the potential benefits of beta-alanine supplementation. Overall, its role in muscle growth remains indirect and inconsistent.
Summary
Beta-alanine is an amino acid that can improve exercise performance. Some evidence suggests it may also help increase muscle mass in response to exercise, but more research is needed.
Branched-chain amino acids (BCAAs) consist of three amino acids: leucine, isoleucine, and valine. They are found in most protein sources, particularly those of animal origin, like meat, poultry, eggs, dairy, and fish.
BCAAs are critically important for muscle growth and make up around 35% of the amino acids in your muscles.
Just about everyone consumes BCAAs from food every day, but it’s also very popular to take BCAAs as a supplement.
A small 2016 study with resistance-trained male participants suggests BCAAs may improve muscle gain or reduce muscle loss compared with a placebo.
However, a larger 2021 study with male and female participants found that BCAAs may not preserve lean body mass in people following a weight loss program.
It’s likely that BCAA supplements may only benefit you if you’re not eating enough high quality protein in your diet.
Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain.
Branched-chain amino acids (BCAAs) in females
A small 2020 study with postmenopausal women found that 8 weeks of resistance training improved muscle mass and strength. However, adding BCAA supplements did not achieve any significant gains.
Summary
Branched-chain amino acids (BCAAs) are important for muscle growth. They are found in many foods. It’s unclear whether taking them as a supplement is helpful when you already consume enough protein.
Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine.
HMB is responsible for some of the beneficial effects of dietary protein and leucine. It may be especially important for reducing the breakdown of muscle proteins.
While HMB is naturally produced by your body, taking it as a supplement can raise levels and may benefit your muscles.
According to the International Society of Sports Nutrition, HMB is a safe supplement that may help increase lean muscle mass and reduce muscle breakdown when combined with resistance training.
Its main benefit appears to be improved recovery and reduced muscle damage, which can support better training over time. However, the effects are generally modest, and it tends to work best in beginners, older adults, or people under physical stress, with more mixed results in trained athletes.
Summary
HMB may help increase muscle mass in people who are beginning a weight training program, but it appears to be less effective for those with training experience.
For building muscle, most people do best with about 1.2 to 1.6 g of protein per kilogram (kg) of body weight per day, alongside strength training.
However, the optimal amount of protein for muscle growth can vary depending on age, training status, and overall diet.
Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It can mean your muscles were challenged, but it is not a reliable sign of muscle growth. You can build muscle without feeling sore, and soreness doesn’t always indicate an effective workout.
There’s no truly “fast” shortcut to building muscle, but you can speed up progress by doing the basics well: progressive strength training, eating enough protein and calories, and recovering properly.
Most visible muscle gains take weeks to months, not days. It takes time, persistence, and a long-term commitment to the process.
Creatine helps your muscles produce more energy during short, intense exercise, such as weightlifting. This lets you train harder and do more reps, which can lead to greater muscle growth over time.
Supplements can’t provide maximal muscle gains if your nutrition and exercise programs are lacking.
To gain muscle, you need to eat enough calories and protein, and exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.
Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.