Best Supplements for Muscle Building: Creatine, Protein and the Rest
Creatine and protein are the two supplements with strong evidence for muscle gain. HMB and BCAAs add little if you eat enough protein. See doses.
By the editorial team · Updated Oct 14, 2026 · 3 sources cited
The best supplements for muscle building are creatine monohydrate and protein. Both reliably increase gains from resistance training. HMB shows benefits mainly in older or untrained people, and BCAAs add little if your total protein intake is adequate. Training consistency, total protein and sleep matter most.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Creatine monohydrate | A | 3–5 g a day | Increases strength and lean mass with training. |
| Protein (whey, casein, plant) | A | To reach about 1.6 g/kg body weight a day | Gains plateau around this total intake. |
| HMB | C | 3 g a day | No benefit in trained young adults; may help older adults. |
| BCAAs | D | Not needed with adequate protein | Whole protein provides them. |
A: strong · B: moderate · C: limited or mixed · D: good evidence of no benefit. See the evidence database.
Get the basics right
Progressive overload, 7–9 hours of sleep and enough calories. Use the creatine calculator for your dose, and see creatine monohydrate vs HCl.
Ingredient guides
Related guides & comparisons
Creatine Monohydrate vs HCl: Is the Expensive Form Worth It?
Creatine HCl dissolves better and costs more, but monohydrate has decades of evidence. Compare results, bloating claims, dosing and price.
Dosing & SafetyHow Much Creatine Per Day? Dosing, Loading and Timing Explained
3–5 grams of creatine monohydrate a day is enough for most adults. Learn when loading helps, how to dose by body weight, and what about kidneys.
Frequently asked questions
Do I need protein powder?
Only if it helps you reach your daily protein target conveniently. Food works equally well.
Is creatine safe for teenagers?
Research in teens is more limited. Focus on diet and training, and talk to a doctor first.
Sources
- Morton RW et al. Protein supplementation and resistance training-induced gains in muscle mass and strength: systematic review and meta-analysis. Br J Sports Med. 2018
- Jakubowski JS et al. HMB does not improve resistance exercise-induced changes in body composition or strength in young subjects: systematic review and meta-analysis. Nutrients. 2020
- Kreider RB et al. ISSN position stand: creatine supplementation. J Int Soc Sports Nutr. 2017
Educational content, not medical advice. Read our medical disclaimer.