- Fact-checked by Dr. Desiree Granados
Those seeking to enhance muscle growth often explore the world of supplementation. With so many options available, it can be overwhelming to try to discern which supplements are truly effective at generating gains. This article will provide you with science-backed insights and recommendations on the best supplements to complement your training regimen.
What Can I Take to Build Muscle Fast?
Protein Supplements
Protein supplements are a popular choice for those looking to build muscle quickly. These supplements provide the body with essential amino acids, which are the building blocks of muscle tissue. By consuming protein powders, bars, or shakes, you can easily increase your daily protein intake, which can promote muscle growth and repair when paired with exercise.
Creatine
Creatine is renowned for its capacity to augment muscle mass and improve performance. By bolstering phosphocreatine stores within the muscles, it facilitates the generation of ATP, or the key molecule for energy transfer in cells. This energy boost is particularly helpful for high-intensity, short-duration workouts such as sprinting and weightlifting.
Over time, the ability to engage in more intense training results in an increase in muscle mass.
Essential Amino Acids
As the building blocks of protein, essential amino acids are vital for muscle growth. When you consume amino acids, your body uses them to repair and grow muscle fibers that are damaged during exercise. This process, known as muscle protein synthesis, is critical to recovery and growth after a workout.
Since your body cannot produce these amino acids on its own, they must be obtained through diet and/or supplementation.
Beta-Alanine
Beta-Alanine is a non-essential amino acid that has become quite popular among athletes and fitness enthusiasts for its muscle-building benefits.
Its primary role is the elevation of intramuscular levels of carnosine, a molecule that buffers hydrogen ions produced during high-intensity exercise. This buffering capability can delay the onset of muscle fatigue, thereby allowing for longer periods of sustained physical activity and more effective recovery. Over time, this can lead to increased muscle growth.
HMB
HMB (beta-hydroxy beta-methylbutyrate) is a chemical that is produced naturally in the body during the breakdown of the amino acid leucine, which is pivotal to protein synthesis and muscle repair. Supplementing with HMB can help build muscle by decelerating your rate of muscle protein breakdown and enhancing recovery.
This is particularly beneficial for athletes or individuals engaging in high-intensity workouts, as it can lead to increased strength and improved endurance over time. By augmenting the body’s ability to repair and build new muscle tissue, HMB plays a vital role in both short-term performance and long-term muscle development.
What Is the Best Supplement to Gain Muscle?
When it comes to muscle gain, protein supplements–particularly those containing whey protein–are often considered the gold standard. Whey protein is rich in essential amino acids and can be absorbed quickly by the body, making it an ideal post-workout supplement to facilitate muscle recovery and growth.
Bodybuilders and fitness enthusiasts often champion whey protein for its ability to expedite the muscle repair process and generate muscle mass when paired with resistance training.
Do I Really Need Workout Supplements?
Workout supplements are often touted as essential to muscle development. However, while certain supplements may accelerate muscle development and improve performance, they are not strictly necessary to achieve muscle growth.
A balanced, protein-rich diet and a well-designed exercise regimen are the foundational elements of muscle development. Supplements can fill dietary gaps and increase nutrient intake when whole foods are not sufficient or practical, but they ‘re no substitute for diet or exercise. In short, they should be used to complement your fitness routine–not replace it.
Work with a Personal Trainer from the Sanctuary
At the Sanctuary Wellness Institute, our personal trainers are more than fitness experts—they are compassionate guides committed to improving your overall well-being. When you work with one of our trainers, you’ll gain a partner for your fitness journey who will provide personalized workouts, nutritional advice, and motivational support.
Our trainers craft fitness regimens that respect your limitations while challenging you to venture beyond your comfort zone and build better habits. Above all, they’re committed to offering the accountability and encouragement you need to develop a healthier, more balanced lifestyle.
How we reviewed this article:
- Stefan M Pasiakos, Tom M McLellan, and Harris R Lieberman (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review
https://pubmed.ncbi.nlm.nih.gov/25169440/ - Rudy Mawer (2023). Everything You Need to Know About Creatine
https://www.healthline.com/nutrition/what-is-creatine - Rachel K (2022). Amino Acids vs. Creatine and Other Supplements
https://www.mrsupplement.com.au/amino-acids-vs-creatine - Gaea Marelle Miranda (2018). How Does Beta-Alanine Help Build Muscle?
https://www.news-medical.net/health/How-Does-Beta-Alanine-Help-Build-Muscle.aspx - Ryan Raman (2021). Hydroxymethylbutyrate (HMB): Benefits, Downsides, and More
https://www.healthline.com/nutrition/hmb#benefits - Chayil Champion (2021). Do fitness enthusiasts really need supplements?
https://www.uclahealth.org/news/do-fitness-enthusiasts-really-need-supplements
Current Version
February 22, 2024
Written By
John DiBella
Fact-checked By
Dr. Desiree Granados
Editorial Process
Our Editorial Process
John DiBella is the co-founder and CEO at The Sanctuary Wellness Institute. His goal is to foster healthier lifestyles to improve individuals’ quality of life and health span through online medical and non-medical services. When he’s not writing blogs about medical marijuana, he enjoys hiking, camping, surfing and sailing.
