Best Supplements for Building Muscle: The Essentials

If your goal is building muscle, it's easy to get lost in the huge range of supplements available. The truth is that a few well-chosen basics do most of the heavy lifting. Here's how to think about the essentials.

Protein powder

Protein contributes to the growth and maintenance of muscle mass, so hitting your daily protein target matters when you're training regularly. A protein powder is simply a convenient way to top up your total when food alone falls short.

Creatine

Creatine monohydrate is one of the most researched supplements around and a staple for many people doing regular resistance training — affordable, simple and easy to take daily. At 3 g per day, creatine increases physical performance in successive bursts of short-term, high-intensity exercise. Browse the creatine range.

The supporting cast

• EAAs — essential amino acids in an easy-to-drink format that some people sip around training.
• Pre-workout — a pre-training formula, often caffeine-based. Caffeine helps increase alertness and improve concentration (from 75 mg per serving).
• Mass gainers — high-calorie protein and carbohydrate powders for anyone who finds it hard to eat enough in a day.

The bottom line

Nail your training, sleep and diet first, then let a couple of basics — protein and creatine — support the work. Fast, tracked Mon–Fri UK delivery on every order.

A quick note

This article is general information, not medical or nutritional advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle, and should not be used to prevent or treat any illness. Always read the product label, do your own research, and speak to a qualified doctor, pharmacist or registered nutritionist before starting a new supplement — especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.