Muscle Insider
New member
Many people are looking to make the most of their workouts through their supplementation, which can help to improve power output in the gym, and as a result, you may gain strength more quickly and be able to build more muscle. Of course, the process is more nuanced than that. There are many factors that go into building muscle mass, but the addition of supplements to your hard work (and proper nutrition) can be beneficial.
After sifting through a multitude of supplements, researching how they may benefit those who are looking to grow muscle, and testing them for ourselves, we gathered our favorites. Whether your goal is optimizing your hard work in the gym, having better blood flow to promote better lifts, or intensifying your mental toughness, these supplements are all geared toward helping you achieve the most muscle growth. Follow along to decipher which of these best supplements for muscle growth may be missing from your daily regimen.
12 Best Supplements for Muscle Growth
Best Supplements for Muscle Growth Video Review
Tag along with Nick English as he breaks down our top picks for the best muscle-building supplements on the market in 2023.
[Related: The Best Bodybuilding Supplements]
Best Pre-Workout for Muscle Growth
Pre-workout supplements may be your secret weapon for monopolizing your gains before you even touch a barbell — they can help keep you focused, give you an energy boost, and facilitate a solid pump. This pick contains massive doses of some potentially muscle-building ingredients, like beta-alanine and citrulline, along with modest doses of others.
Transparent Labs BULK
BULK is a pre-workout with 13 active ingredients coupled with B vitamins for energy and electrolytes for hydration. One key ingredient is the 4,000mg dose of beta-alanine that may help increase muscular endurance and delay fatigue, allowing you to go harder for longer in the gym. (1) You’ll also find ingredients to potentially support blood flow, like citrulline (8,000mg) and betaine (2,500mg). The citrulline dose may help you recover more quickly and reduce post-workout soreness to get back after it in the gym faster. (2)
Save 10%
Transparent Labs BULK
Transparent Labs BULK provides lots of beta-alanine for improved endurance, as well as a slew of ingredients to aid in focus — two key traits for lifters and endurance athletes alike. Plus, it has citrulline, which can help with nitric oxide production.
When you’re in the gym, you likely want to focus and direct your energy towards growing muscle. BULK also has alpha-GPC dosed at 300mg, 200mg of theanine, and 1,300mg of taurine in order to potentially improve your focus. Lastly, our testers liked the 180mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout.
Transparent Labs BULK at BarBend for testing
Specs
Supplement Type: Pre-workout
Highlights: 8,000mg of Citrulline, 2,500mg of Betaine, 4,000mg of Beta-alanine, Alpha-GPC
Flavors: Strawberry Kiwi, Pina Colada, Blue Raspberry, Black Cherry, Peach Mango, Tropical Punch, Peach Mango, Orange
Price: $49.99
Servings Per Container: 30
Pros
The high doses of citrulline and beta-alanine doses may help support blood flow and facilitate muscle growth by supporting blood flow.
BULK’s Alpha-GPC and taurine may help with focus, while theanine may help direct energy from the 180mg of caffeine.
There are eight different flavors for you to choose from.
Cons
If you don’t like the tingly feel that beta-alanine gives, you may want to check out other muscle growth supplements.
Athletes on a budget may want to check out more cost-effective options.
This pre-workout doesn’t have creatine, which some athletes prefer in their pre-workout.
Transparent Labs BULK is chock full of well-dosed ingredients to achieve a pre-workout formula designed to potentially aid in growing muscle. Not only does it have caffeine for energy, but it also includes other ingredients that may aid in blood flow, focus, recovery, and hydration.
Read our full review of Transparent Labs BULK.
Best Protein Powder For Muscle Growth
A lot of protein powder on the market contains fillers, artificial sweeteners, and ingredients that don’t do much to help you maximize your muscle growth. Transparent Labs created a whey isolate protein that prioritizes protein and leaves the artificial junk out.
Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. Because this powder is a whey isolate, it’s lower in carbohydrates and fats than a whey concentrate, so you’re getting a solid dose of high-quality protein and little else. This formula exclusively uses 100 percent grass-fed, hormone-free cows to provide its whey, and it’s free of any artificial sweeteners, food dyes, gluten, and preservatives.
Transparent Labs Whey Protein Isolate
With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.
Transparent Labs’ whey isolate comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla. We’re fans of the Cinnamon French Toast and Oatmeal Chocolate Chip Cookie, but there’s also an unflavored option if you prefer to cook or bake with protein powder or you add protein to your morning coffee or smoothie.
Transparent Labs Grass-Fed Whey Isolate
Specs
Supplement Type: Whey Isolate Protein
Highlights: 100% grass-fed and hormone-free sourcing, 28 grams of protein, 0-3 grams of carbs, 0-3 grams of fat (depending on flavors)
Flavors: Milk Chocolate, Dark Chocolate, French Vanilla, Peanut Butter, Oatmeal Chocolate Chip Cookie, Chocolate Peanut Butter, Cinnamon French Toast, Vanilla Peanut Butter, Strawberry, Mocha, Unflavored
Price: $59.99
Servings Per Container: 30
Pros
The 100 percent grass-fed and hormone-free sourcing is a plus for anyone who prioritizes natural ingredients.
If you’re looking for a high dose of protein per scoop, you’ll appreciate the 28g in this formula.
The one gram of carbs and zero grams of fat in this formula are ideal for keeping your macros dialed.
Cons
This is a very lean protein powder, so if you’re in a bulking phase, you may want a more calorie-dense option.
Whey Isolate proteins are typically higher in protein and lower in calories; they’re also more expensive. You can find a cheaper alternative if you’re okay with a slightly different macronutrient profile.
Not all protein supplements are made equal, and this one stands as a great one for muscle growth due to its high protein content, all-natural ingredients, and eight delicious flavors.
Read our full review of Transparent Labs Whey Protein Isolate.
Best Post-Workout for Muscle Growth
Post-workout fuel is an important part of the recovery process and can allow you to recover faster and rebuild your muscles after a tough workout. Plus, the pea protein and electrolytes in this formula can potentially assist in recovery and hydration.
Swolverine POST
This vegan formula is the optimal post-workout supp for muscle growth due to its inclusion of eight grams of pea protein isolate and 500mg of coconut water, both of which can help you rebuild and refuel after your toughest workouts. In addition, the 500mg of bromelain may help speed up the metabolization of proteins and carbohydrates, so your body can quickly put them to use in building more muscle.
Swolverine POST
Swolverine's POST vegan post-workout powder uses pea protein, carbohydrates, coconut water, and Himalayan sea salt to help you refuel after a hard workout.
Much of POST’s carbohydrates come in the form of fruits like pomegranate, papaya, and pineapple. In addition to the fruits’ antioxidant and anti-inflammatory properties, papaya also contains an enzyme called papain, which may also help to aid the digestion of protein.
Specs
Supplement Type: Post-workout
Highlights: All vegan ingredients, including 500mg bromelain, 8g pea protein, and 500mg coconut water
Flavors: Chocolate Peanut Butter
Price: $62.99
Servings Per Container: 30
Pros
The all-vegan ingredients are perfect for athletes who want muscle-building ingredients that don’t contain animal products.
High doses of coconut water and Himalayan sea salt can help replenish electrolytes lost during intense workouts.
This formula has less than one gram of sugar.
Cons
POST is only available in one flavor.
If you’re bulking, you may want a post-workout supplement with higher fats and carbs to assist in your macronutrient intake.
This product contains peanuts. This isn’t necessarily a con, but more a warning to folks with a peanut or nut allergy.
This post-workout contains all-vegan ingredients, like pea protein and fruit extracts, that can help you build and maintain muscle mass. The coconut water and Himalayan sea salt will replenish the electrolytes that you’ve lost in your workout, and the enzyme blend can help you soak up that protein to help build more muscle.
Read our full review of Swolverine POST.
Best Creatine for Muscle Growth
Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases. It’s also the most cost-effective type of creatine on the market. (3) Many companies try their hand at making a creatine monohydrate supplement, but this one is our favorite when it comes to muscle growth.
Transparent Labs Creatine HMB
Transparent Labs Creatine stands out for its addition of HMB, aka ?-Hydroxy ?-Methylbutyrate. This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation.
10% Off
Transparent Labs Creatine HMB
This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone. This is a high quality product that comes unflavored, or in a variety of tasty flavors.
The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste. It also comes in seven flavors, so you’ll probably find one that you enjoy. If you want to stack it with other supplements or mix it with a flavored drink, there’s an unflavored option as well.
Transparent Labs Creatine HMB
Specs
Supplement Type: Creatine
Highlights: 5g of creatine, 1.5g of HMB, 5mg of bioperine
Flavors: Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Hawaiian Splash, Orange, Peach Mango, Strawberry Lemonade
Price: $49.99
Servings Per Container: 30
Pros
The HMB included can help prevent muscle breakdown after a hard workout.
This includes black pepper extract, which may help the body absorb more of the creatine and HMB.
Anyone who wants a choice of flavors will like the 10 options available here.
Cons
People who are allergic to black pepper should look elsewhere since every flavor of this creatine has black pepper extract.
If you want creatine phosphate, hydrochloride, or any creatine other than monohydrate, you’ll have to check out another product.
This creatine doesn’t have any stimulants, so if you want caffeine or beta-alanine, you’ll have to stack it with something else.
The combination of creatine and HMB may be especially effective in helping athletes gain and retain their muscle mass. Plus, the black pepper may boost your body’s ability to absorb those ingredients.
Read our full review of Transparent Labs Creatine HMB.
Best Beta-Alanine for Muscle Growth
Beta-Alanine may be best known for leaving your body feeling tingly once you take it, but the potential effects of beta-alanine on muscle growth and better cognition are the real reason to add this to your supplement stack. Swolverine’s beta-alanine supplement has a sizeable 5,000mg dose, which can help you bang out those extra reps and pack on more muscle.
Swolverine CarnoSyn Beta-Alanine
This beta-alanine from Swolverine contains 5,000mg of CarnoSyn beta-alanine, which could aid in muscle growth, as beta-alanine has been found to have numerous benefits for training, including better mental cognition and mental resilience during tough workouts. (1) That better mental toughness can allow the body to push past the mental limits we’ve set to push harder and work out with greater intensity, which may help optimize muscle growth. Another study found that beta-alanine can increase training performance and may lead to greater overload and adaptations in strength. (8)
10% Off
Swolverine Carnosyn Beta-Alanine
When you need pure beta-alanine and nothing else, Swolverine Carnosyn Beta-Alanine provides five solid grams per serving. Plus, it offers up 100 servings per container.
What makes this beta-alanine stand out is that it’s actually CarnoSyn beta-alanine, which is a patented ingredient and is the only beta-alanine that has status with the FDA as an ingredient determined to be safe when used within the recommended dosage. At $0.91 cents per serving and coming in an unflavored blend, Swolverine’s CarnoSyn beta-alanine is easy to add to any pre-workout beverage or intra-workout beverage to help you find that extra push in your effort.
Swolverine CarnoSyn Beta-Alanine
Specs
Supplement Type: Beta-alanine
Highlights: 5,000mg of Carnosyn Beta-alanine
Flavors: Unflavored
Price: $54.99
Servings Per Container: 60
Pros
This has a high dose of beta-alanine, which can help give you a mental push to get through those last reps.
The Carnosyn may help offset muscle fatigue, which can lead to harder workouts and bigger gains.
It’s unflavored, which makes it easy to mix with another supplement, like a pre- or intra-workout.
Cons
Anyone who wants a stacked beta-alanine supplement will have to look elsewhere — this supplement is strictly beta-alanine.
This only comes in an unflavored powder. This makes it easy to stack with other supplements, but if you want to take beta-alanine by itself, you may want to try a flavored option.
Swolverine has created a straightforward and effective beta-alanine, the only one with FDA approval. This simple yet top-tier choice is ideal for anyone who wants to improve their mental resilience and push their workouts further for a better chance at building muscle.
Best Betaine Supplement for Muscle Growth
This Huge Supplements intra and post-workout supplement is stacked with important ingredients to potentially help your recovery for your most-advantageous muscle growth. The 3,000mg of betaine and 5,000mg of creatine here stick out as the stars of the show.
Huge Supplements Formula XII
Huge Supplements Formula XII has several stand-out ingredients, including creatine and beta-alanine, but the star of the show is the huge 3,000mg dose of betaine included in the formula list. Betaine has been shown to have potentially positive effects on weight training by allowing the user to perform higher repetitions in the gym. (9) Plus, betaine can help you get a bigger pump, which studies suggest can lead to muscle growth. (10)
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
This formula also includes 5,000mg of creatine, which is an important addition to this line-up due to creatine’s potential to promote muscle growth (4). Plus, the included Bioperine may help provide better absorption of supplements in the body, more of the ingredients can get to work helping you put on more muscle.
Huge Supplements Formula XII
Specs
Supplement Type: Betaine
Highlights: 3,000mg of betaine, 5,000mg of creatine, 3,200mg of beta-alanine, 5mg of black pepper extract
Flavors: Candy Apple, Tropical Blast
Price: $64.95
Servings Per Container: 30
Pros
The large dose of betaine in this supplement can facilitate muscle pumps, which can boost hypertrophy.
Large doses of creatine and beta-alanine can help you push through harder workouts, which can lead to more muscle gains.
This includes black pepper extract, which may aid the body in absorbing more of the active ingredients.
Cons
Candy Apple and Tropical Blast, while delicious, are the only two options currently available.
At nearly $65 for 30 servings, this is a more expensive option.
Those who like to take their betaine in a pre-workout will have to look elsewhere on the market — this is designed for intra and post-workout recovery.
Huge Supplements made an ingredient list of 12 important supplements to take during or after your workout to optimize your muscle gains — the 3,000mg of betaine and the 5,000mg of creatine here are what makes it a top choice.
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
Best BCAAs for Muscle Growth
BCAAs have a few potential benefits — they may help you more quickly recover from delayed onset muscle soreness (DOMS), and this solid dose of 4,500mg of BCAAs combined with Onnit’s Power Blend™ may be just what you need to get your muscles growing. (10)
Onnit Total Strength + Performance
Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,500mg blend of BCAAs, glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions. (10)(11)
10% Off
Onnit Total Strength + Performance
Onnit contains a Power Blend with longjack, which can help fuel muscle contractions, a Performance Blend with BCAAs, glutamine and beta-alanine, which can help boost performance during exercise, and a Support Blend with resveratrol that can help you push through during tough training.
The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant. The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth.(21)
Onnit Total Strength + Performance Supplement Facts
Specs
Supplement Type: BCAA
Highlights: A 4.5g blend of l-Leucine, l-valine, l-isoleucine, and l-glutamine, a 3.4mg blend of l-dopa, longjack extract, and stinging nettle root extract, 5mg of black pepper extract
Flavors: Strawberry Lemonade, Pink Grapefruit
Price: $59.95
Servings Per Container: 30
Pros
This product not only has BCAAs, but also additional ingredients to complement their potential effects.
Anyone who competes in a drug-tested sport or federation will appreciate that this is third-party tested for purity and potency.
This supplement has blends that support both recovery and endurance.
Cons
There are only two flavors available, and there’s no unflavored option, which may make combining this product with other supplements difficult.
Folks who simply want BCAAs alone without any other ingredients will want to look at other options.
This is sweetened with stevia extract, which tastes unpleasant to some people.
Onnit Total Strength + Performance has a solid dose of BCAAs, glutamine, and beta-alanine that may assist in delaying muscle fatigue during your workouts. (10) Plus, it can help you recover faster from tough workouts. The other blends offer potential testosterone support and antioxidants to round out this product.
Read our full review of Onnit Total Strength + Performance.
Best Vegan Protein Powder for Muscle Growth
Who says you can’t get jacked on a vegan diet? With the correct resistance training, nutrition program, and supplementation, your potential for muscle growth can definitely match that of your omnivorous counterparts. This vegan protein may play a key role in your gains thanks to its combination of pumpkin and pea protein.
Swolverine Plant Protein
This vegan protein supplement contains two types of protein — pumpkin and pea — and delivers 22 grams of protein per serving. With only 130 calories, two and a half grams of fat, and three grams of carbs, the macronutrient profile is comparable to that of a whey protein isolate, which is notoriously high in protein and low in fat and carbs. This breakdown can be beneficial for those who want to potentially put on muscle mass with high protein while allowing more flexibility in the type of fats and carbs they’re taking in.
Swolverine Plant Protein
This plant-based protein is made from pea isolate, hemp protein, pumpkin seed protein, sacha inchi, and quinoa. It's also pretty low in fats and carbs, boasting only 0.5 and seven grams, respectively.
The use of pumpkin and pea protein gives this supp a solid micronutrient profile that includes 3mg of niacin, 34mg of calcium, 6mg of iron, 24mg of phosphorus, 2mg of zinc, 8mcg of chromium, 121mg of chloride, 330mg of sodium, and 142mg of potassium. Plus, they contain omega-6 and omega-3 fatty acids, which may have anti-inflammatory effects on your joints.
Swolverine Plant Protein
Specs
Supplement Type: Vegan Protein
Highlights: 22g of pumpkin and pea protein, 3g of carbohydrates, 2.5g of fat
Flavors: Chocolate Cake, Salted Caramel
Price: $52.99
Servings Per Container: 30
Pros
Vegans who want a blend that contains a healthy dose of protein for muscle growth will appreciate the 22 grams derived from pea and pumpkin seed protein.
With fewer carbs and fats than other protein powders, you’re able to eat more carbs and fats from other sources, like whole foods if you wish.
This formula includes nine various micros which aren’t commonly found in protein supplements.
Cons
This product only offers Salted Caramel and Chocolate Cake flavor options, so if you want more variety, you’ll have to look somewhere else.
If you are looking to bulk, you may want a plant protein with higher carbs and fats.
If you have a pea allergy, you’ll want to find one that is derived from hemp, soy, or a different plant.
A vegan diet doesn’t have to come between you and your gains — all it takes is proper resistance training, well-rounded nutrition, and the help of a stacked protein supplement (like this one) that may help you pack on more muscle.
Best Citrulline for Muscle Growth
If you’re looking for a supplement that may aid in better blood flow and potentially better pumps — this citrulline product will get you excited about all the muscle growth you may garner.
Onnit Total Nitric Oxide
A good muscle pump doesn’t just feel great — it also can induce hypertrophy in muscles. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout. Which, in turn, can lead to more muscle growth.
10% Off
Onnit Total Nitric Oxide
This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide. It comes in a sweet Harvest Fruit flavor.
In addition to citrulline, Total Nitric Oxide contains 5.87 grams of a proprietary blend that includes fermented beetroot, grape seed extract, apple extract, and acerola cherry extract. Beets are a natural vasodilator (22), which can make increased blood flow even more likely. And the grape seed, apple, and cherry extracts may boost recovery by reducing inflammation, so you can get back in the gym sooner for another good pump session.
Onnit Total Nitric Oxide
Specs
Supplement Type: Citrulline
Highlights: 3,000mg of l-citrulline, a blend of beetroot, grape seed extract, apple extract, and cherry extract, 1,400mg of arginine nitrate
Flavors: Harvest Fruit
Price: $39.99
Servings Per Container: 20
Pros
Three grams of citrulline in this formula can increase blood flow to help facilitate pumps which can aid in muscle growth.
The beetroot can help produce nitric oxide, which can further aid in blood flow.
Folks who like amino acids in their supplements for recovery will appreciate the citrulline and arginine.
Cons
This currently only comes in a Harvest Fruit flavor, so if you want more variety, you’ll have to look somewhere else.
There are less expensive citrulline supplements on the market.
Adding this supplement to your current stack may be the key to giving you the best blood flow to support your pumps and getting you through your tough training session and help with muscle growth. Plus, the antioxidants and amino acids in the blend can help you recover faster as well.
Best Testosterone Booster for Muscle Growth
Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy, in other words — more muscle, better strength, and increased power (12). This test booster is one of our favorites.
TestoFuel Testosterone Booster
Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports. This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,000IU of vitamin D3, which can aid in testosterone production, 2,000mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body. (13)(14) (15)
Testofuel Testosterone Booster
Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth. All-natural ingredients such as d-aspartic acid, vitamin D, and oyster extract help to support your body’s natural production of testosterone and muscle, making this product a great choice for those looking to pack on some gains.
This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. TestoFuel has three buying options — the most expensive comes out to $2.16 for a one-month supply of four pills daily. If you opt to buy the two or three-month supply, you’ll score a better price tag and some freebies (such as a month’s worth of TestoFuel, an extra test booster, a video guide, a nutrition book, and free shipping worldwide to go with it).
Testofuel Testosterone Booster Pills
Specs
Supplement Type: Testosterone Booster
Highlights: d-aspartic acid, vitamin D, ginseng, oyster extract, magnesium, vitamin k2
Flavors: N/A
Price: $65
Servings Per Container: 30
Pros
Athletes who are looking for a natural way to boost their testosterone for a potential boost in muscle gains will appreciate the line-up of ingredients in this formula.
The addition of some vitamins and minerals like zinc and vitamin D may not only aid in testosterone production but with sleep and recovery as well.
These come in pill form, so you can take these in the gym without needing a shaker bottle or mixer.
Cons
Anyone who is pill averse. the daily recommended dose here is four pills.
Even though there are discounts for ordering a multi-month supply, this is still a pricey supplement.
Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass. If you’re looking to level up your muscle growth by boosting testosterone, the ingredients in this formula may be just what you’ve been looking for.
Best Carnitine for Muscle Growth
Supplementing with carnitine can contribute to maximizing muscle growth due to its potential to aid in recovery, increase oxygen consumption, and stimulate fat metabolism. (16) Kaged Muscle’s L-Carnitine is our favorite carnitine supplement for its healthy dosage and one-item ingredient list.
Kaged Muscle L-Carnitine
Kaged Muscle L-Carnitine contains 500mg of l-carnitine l-tartrate, which has been shown to improve recovery and reduce fatigue after intense exercise. (17) And if you’re less fatigued during a workout, you can help your body push harder and work out for longer, while the optimized recovery will (hopefully) let you return to the gym sooner.
Kaged Muscle L-Carnitine
Kaged Muscle L-Carnitine contains 500mg of l-carnitine l-tartrate and nothing else in its formula. It requires you to take one pill per serving, which is unflavored, and very budget-friendly.
This is a straightforward carnitine supplement; it doesn’t contain any other active ingredients outside of 500mg of carnitine. You’ll only have to take one capsule per serving, and it’s friendly for vegan and plant-based folks. It’s also affordable for any budget as each pill comes out to around $0.12, so your bank account won’t shrink as your muscles grow.
Kaged L-Carnitine Pills
Specs
Supplement Type: Carnitine
Highlights: 500mg of l-carnitine
Flavors: N/A
Price: $29.99
Servings Per Container: 250
Pros
Anyone looking for a straightforward carnitine supplement will like that this is 500mg of carnitine and nothing else.
Those who are on a budget will appreciate the price of $0.12 per serving.
Folks who enjoy the ease and mess-free formulation of a capsule rather than a powder will like this single-capsule serving size.
Cons
Customers who want a carnitine supplement with a more robust ingredient list will have to look elsewhere.
This only comes in pill form, so you’ll have to look elsewhere if you want a powdered carnitine supplement.
Kaged Muscle L-Carnitine contains only 500mg of l-carnitine and can potentially improve recovery and help with exercise-induced fatigue. Plus, each bottle comes with a whopping 250 servings at a great price point.
Best Carb Supplement for Muscle Growth
Carbohydrates are one of three primary macronutrients and are the main source of energy for our bodies to function; they can also be a catalyst for muscle growth due to their potential to provide quick energy. We love Transparent Labs Carb Powder for its slow-releasing formula and simple ingredient list.
Transparent Labs Carb Powder
Carbohydrates are an extremely important part of your diet, and they are the main source of energy that fuels your body. One study found that high carbohydrate diets can improve physical performance between two and three percent. (18) Transparent Labs created a carb powder that can be taken pre-, intra-, or post-workout to ensure your carbohydrate levels are working in your favor, so you can get those extra reps and maximize your muscle growth.
Transparent Labs Carb Powder
This carb supplement is gluten-free, non-GMO, and excludes all artificial coloring and perservatives. Each serving packs 25 grams of patented Cluster Dextrin®.
This formula is just 25 grams of cluster dextrin, which can help support the slow release of carbohydrates for sustained energy during or after your workout. It’s also unflavored, making it easy to take this carb powder with your other favorite supplements. And for $1.33 per serving, this carb powder is an affordable option that may increase your potential to work harder in the gym to get those muscle gains.
Transparent Labs Carb Powder
Specs
Supplement Type: Carbohydrate
Highlights: 25 grams of cluster dextrin carbohydrates
Flavors: Unflavored
Price: $29.99
Servings Per Container: 250
Who Should Buy Transparent Labs Carb Powder
Athletes who want a dose of slow-release carbohydrates that may help sustain their workouts or boost recovery will like the 25g of cluster dextrin here.
Those who like the versatility of timing with their supplements will appreciate that this product can be taken pre-, intra-, or post-workout, depending on your preference.
It’s unflavored, so it’s easy to mix with a pre-workout or other supplements.
Who Shouldn’t Buy Transparent Labs Carb Powder
This can be overkill if you’re already getting plenty of carbs from whole food sources.
If you’re looking to take a carb supplement on its own, you might want to find a flavored option.
This carbohydrate supplement can support a slow release of cluster dextrin, which may fuel long and tough workouts as well as potentially support your recovery, which can lead to increased muscle.
[Related: Best Macros Calculator For Tracking Muscle Gain and Fat Loss]
Benefits of Supplements for Muscle Growth
The vast majority of supplements on the market are targeted at either improving muscle growth or supporting weight loss. If you’re looking to pack on the beef, adding a few muscle growth supplements may be a way to help move things along more effectively. On this list, there are supplements that aim at improving recovery, helping to supplement your diet, and even potentially boosting your workout performance.
Improved Recovery
If you put a ton of effort into training and then none into recovery, your results are likely not going to be optimal because the recovery period is when your body actually rebuilds muscle. There are countless ways to potentially enhance recovery, from cold plunges and saunas to post-workout supplements and protein shakes like the ones we’ve included in this list. Picking up a high-quality recovery supplement may be the missing piece of your puzzle to unlocking more muscle growth.
Diet Supplementation
As the old saying goes, abs are made in the kitchen. That holds true for muscle growth as well since a proper diet is of paramount importance for seeing the most return for your lifting efforts. You can hit it hard in the gym every day, but if your nutrition and diet aren’t on point, then you’re likely leaving potential muscle mass on the table.
Supplements like creatine, protein powder, carbs, BCAAs, and others may be the key to unlocking hidden gains. It’s hard to always have proper food ready and available, so you can always supplement your diet with a mass gainer or protein bar when you’re in need of some food and don’t have a way of cooking any or warming up a pre-made meal.
Better Workouts
Adding a pre-workout (or another supplement intended to enhance your workouts) to your routine can be a great way to potentially push harder and longer at the gym. Supplements for muscle growth, like creatine, betaine, beta-alanine, carnitine, and good ole pre-workout, might give you the extra edge you need to push for another couple of reps or bump up the weight higher than last week, which can result in improved muscle gains.
How We Chose the Best Supplements for Muscle Growth
There are many things to consider when choosing which supplements are best suited to aid in your muscle growth goals. We looked at four important factors — supplement type, price, research, and dosage to make sure this list delivered to fit your needs.
Supplement Type
We wanted to make a list that would cater to people who were trying to aid their muscle growth, but there were many things to consider. First, we wanted to make sure there were pre, intra, and post-workout options so that all consumers can find a product that fits with their supplement regimen. We considered various goals, such as mental focus, recovery, blood flow, and of course, muscle growth. We included both individual supplements to help support specific goals and larger blends that may include various supplements that can help you build muscle.
We also took into consideration that there are a plethora of people that this list caters to. We spent time thinking about gymgoers, athletes, bodybuilders, and people just getting into weightlifting to make sure there is something for everyone on this list.
Price
Depending on what supplement type you choose, the price will vary. Typically, products with more ingredients tend to have higher price tags, while products with singular ingredients have lower price tags. We realize that not everyone is working with the same budget, and have included a wide range of prices on this list. Rest assured, though, that we think even the highest price tags we placed on this list are worth the cost.
Research
Research is an important factor when it comes to picking the best supplements. We believe that well-researched and backed claims deserve the best spots on our lists. Each supplement, ingredient, and claim for these products are backed by research and is also researched by our team at BarBend. We believe in the integrity of a product and want to ensure that there is research that aligns with each claim made when it comes to these supplements.
Image From oOhyperblaster/Shutterstock
We spent time looking at various products for each category and thoughtfully picked the one that we believed best aligned with potentially aiding muscle growth. Whether it was a product that might aid in speedy recovery to help you get back to top performance in the gym quicker or a supplement that might assist your body in utilizing carbs as fuel instead of breaking down muscle tissue — we took every pick into deep consideration.
[Related: How To Do The Romanian Deadlift For Lower-Body Size And Strength]
Dosage
We believe in the products that we back and make sure we spend the time scouting out each supplement for proper dosages. We try to choose picks that have the clinically-dosed amount of each ingredient for them to be the most effective. As noted in some of the picks, proprietary blends are also a common way that ingredients are added to a supplement.
We always make sure we note when a supplement has a proprietary blend because it means the exact amount of each ingredient in the blend isn’t disclosed. If we pick a proprietary blend, it’s because we value the ingredient list and the integrity of the supplement beyond just the dosage.
How Much Do Supplements for Muscle Growth Cost?
This lineup has a very diverse group of supplements, and therefore, the cost of each supplement will vary depending on its dosage and ingredient list. Some of the supplements come in various buying options, including a one-month supply, two-month supply, or three-month supply — the more you buy, the less you pay per serving.
Best Pre-Workout for Muscle Growth
Transparent Labs BULK
$49.99
Per serving: $1.67
Best Protein Powder for Muscle Growth
Transparent Labs Whey Protein Isolate
$59.99
Per serving: $2.00
Best Post-Workout Supplement for Muscle Growth
Swolverine POST
$62.99
Per serving: $2.09
Best Creatine For Muscle Growth
Transparent Labs Creatine HMB
$49.99
Per serving: $1.66
Best Beta-Alanine for Muscle Growth
Swolverine Carnosyn Beta-Alanine
$54.99
Per serving: $0.92
Best Betaine Supplement For Muscle Growth
Huge Supps Formula XII
$64.95
Per serving: $2.17
Best BCAAs for Muscle Growth
Onnit Total Strength + Performance
$59.95
Per serving: $2.00
Best Vegan Protein for Muscle Growth
Swolverine Plant Protein
$52.99
Per serving: $1.77
Best Citrulline for Maintaining Muscle Growth
Onnit Total Nitric Oxide
$39.99
Per serving: $2.00
Best Testosterone Booster for Muscle Growth
Testofuel Testosterone Booster
$65.00
Per serving: $2.17
Best Carnitine for Muscle Growth
Kaged Muscle L-Carnitine
$23.99
Per serving: $0.10
Best Carb Supplement for Muscle Growth
Transparent Labs Carb Powder
$44.99
Per serving: $1.50
Muscle growth can be achieved within any budget, but it is important to prioritize each supplement and decide whether it fits your budget and your goals or if it’s just an extra supplement to add to your stack. The protein powders on this list are around $2.00 per serving and although they are on the higher end of the price spectrum, they both have high-quality ingredients and high protein content compared to others on the market.
What’s In Supplements for Muscle Growth?
Some of these supplements focus on muscle growth specifically — like protein and creatine, which both can help with hypertrophy when paired with resistance training. Other supplements on the list are created to help with better blood flow, mental toughness, and boosting hormones, which may, in turn, help with muscle growth.
Credit: Dean Drobot / Shutterstock
All of these may aid in muscle growth in one way or the other, but their formulas will vary considerably depending on what supplement you are looking at purchasing. It’s always good to read the ingredients list of each individual supplement and consult with your doctor if you’re considering adding any of these to your supplement regimen.
Protein
A staple supplement for bodybuilders and your average gymgoers alike, protein is one of three macronutrients and is the macronutrient that can specifically help with hypertrophy. When it comes to muscle growth, protein may be the most important supplement in your arsenal. Whether you choose between isolate, concentrate, or vegan protein powders like pea protein, studies have shown that supplementing with protein powders can lead to more muscle thickness. (19)
When we put our bodies through resistance training, our muscle fibers tear, allowing them to grow — but it takes the right building materials (like protein) to help them grow. Protein powder is a quick and easy way to ensure you get your protein supplementation right after a workout to aid your body while it repairs those muscle fibers for potentially better muscle growth.
Pre-Workout Supplements
While pre-workouts may not directly affect hypertrophy, they do facilitate muscle growth indirectly by helping you push through harder, more intense workouts to help you build muscle. Beta-alanine, betaine, and citrulline are all examples of supplements that may be taken within a pre-workout supplement, but can be stacked as standalone supplements, as well. What is important here is to consider when the supplement will be most effective. Beta-alanine, for example, is a great pre-workout supplement due to its potential to help you focus, and because it’s a vasodilator, it may help you get better blood flow for your muscles.
Credit: Goami / Shutterstock
Betaine can have a positive effect on endurance training, making it most effective to take before you start your workout. Citrulline is also a vasodilator which can lead to better blood flow and better pumps when you are working out. When you take a pre-workout that can aid in endurance and better blood flow, there is more potential to crush your workout, and, therefore, attain more muscle growth.
Some pre-workouts are stacked and contain a blend of several of these ingredients. Although they may sport a higher price tag, some pre-workouts contain a list of ingredients that includes betaine, citrulline, and beta-alanine in one package. This delivers a mix of ingredients that may support energy, focus, and better blood flow.
Post-Workout Supplements
Many of these supplements can also be used post-workout in order to possibly enhance the effects of your workout. Creatine, carb supplements, BCAAs, testosterone, and protein can be beneficial to utilize as post-workout supplements. Carb supplements can be a great post-workout supplement to prolong the effects of carbohydrate supplementation for refueling after a grueling workout.
Likewise, BCAAs can be important to take post-workout in order to maximize the potential muscle growth benefits. When you work out, you are tearing your muscle fibers, and because BCAAs are the building blocks of protein, it would make sense to use them as a post-workout recovery tool to potentially enhance growth.
BCAAs
BCAAs are an example of a supplement that could be used at any point pre, intra, or post-workout. BCAAS are fairly eclectic due to their ability to be potentially effective for several factors, such as recovery and mental focus for tough workouts. (7) They may be taken pre-workout to help with focus, or they may be taken intra-workout to promote hydration and a possible push in endurance.
Credit: VeronikaSmirnaya / Shutterstock
BCAA are also three of nine essential amino acids that are the building blocks of protein, so they may be best utilized during or after exercise for recovery. No matter if you’re using BCAAs for recovery, focus, or hydration, all of these factors have the potential to help with muscle growth.
Creatine
Creatine is a supplement that has been shown to promote statistically significant increases in strength, fat-free mass in the body, and performance for high-intensity exercise. (4) These reasons alone make it one of the most popular post-workout supplements on the market alongside protein. Creatine, when taken as directed, may increase strength, allowing you to lift heavier weights, and may also boost endurance, leading to longer and harder workouts — which in turn, may promote muscle growth.
Carb Powder
Carb powder is another example of a supplement that is best used either intra-workout or post-workout, depending on what you need it for. If you use carb powder during your workout, it may be to try and make the most of slow-release carbs for sustained energy. Someone may take it post-workout instead in hopes that it may produce more energy in the body, and therefore keep hard-earned musculature in place. Glycogen (the form of stored carbohydrates in our bodies) is an important metabolic fuel to keep your body from using muscle instead of glycogen stores for energy. (20)
What to Consider Before Buying Supplements for Muscle Growth
Adding supplements to your stack to bulk up and pack on muscle can be intimidating with so many options on the market, and so many factors to consider. Before you dive into your search, here are a few things to mull over.
Being Realistic
No supplement will be a catalyst for muscle growth without you putting hard work into resistance training and nutrition, as well. With that being said, if muscle growth is your main goal, it’s important to ask what you are lacking in your daily lineup to help you achieve maximum muscle growth. If you’re lacking in hitting your protein goal, adding protein powder would make the most sense. If you’re wanting better focus during your lifts to make sure you’re lifting with a good muscle-mind connection, you may want to add beta-alanine to potentially optimize mental toughness.
Credit: Dusan Petkovic / Shutterstock
It’s important to remember that each person may respond differently to individual products. Make sure that you do your own research, check in with your healthcare provider, and think about what gaps you may need to fill in order to make the most of your workouts and supplementation needs for muscle growth.
Ingredient List
Each product on this list will have a different ingredient list, and it’s important to pay close attention to each individual ingredient. Depending on allergies, personal preferences (like being vegan), or specific ingredients you may be looking for, it is always best to thoroughly read the label before buying.
Some of these supplements have each ingredient listed with its amount in milligrams or grams, whereas some are listed as a proprietary blend and may not disclose the exact amount of each ingredient individually.
Supplement Type
Each product on this list varies in some way in how it can potentially help you build muscle. We created a list that would suit various goals for different types of folks — bodybuilders, athletes, gymgoers, and your everyday person looking to gain more muscle. We picked pre-workout, intra-workout, and post-workout options to make sure that there was a supplement on the list that would fit your needs for muscle growth.
Price
Supplement prices can vary dramatically depending on what you’re looking for. The ingredient list in these supplements varies and their price tags will vary as well. We chose supplements that fit BarBend’s integrity and that we felt were worth their price tag based on their ingredient list, dosage, and supplement type.
Credit: ANRproduction / Shutterstock
A supplement that has a stacked ingredient list will show up at a higher price point, while simpler supplements that have fewer ingredients usually sport a lower price tag. An example of an exception to this would be Swolverine’s whey isolate — this supplement has few ingredients, but the quality of whey isolate makes it a higher price due to its potent protein content.
Final Word
When it comes to building muscle, there are many supplements on the market that can help you as you work toward your goals. It’s important to remember that supplements alone won’t achieve muscle growth, but combined with proper resistance training and a solid diet of whole foods, the correct supplementation can help you achieve your goals faster. This list of supplements is a guideline to what is available on the market to potentially help you build muscle, and it’s important to keep in mind what you’re currently lacking in order to choose the right supplement.
When you’re considering which muscle growth supplement to pick, know that all of these picks have high-quality ingredients and have been well-researched and tested. All you have to do is figure out what you’re looking to accomplish with the supplement, choose your type of product, and use this list as a guide to the right supplements for you.
FAQs
Do I need to take all of these supplements for muscle growth if I want to build muscle?The short answer here is no. You don’t need to take any supplements to see muscle growth; however, if you’re looking to get the most out of your training, it can be extremely beneficial to add supplements to your daily routine. Creatine, for example, is a widely researched and well-regarded supplement that is proven to help promote muscle gains. (2)
It isn’t necessary to see results, but it is a helpful tool. It’s also important to note that you likely won’t see muscle gain without the addition of resistance training, and a healthy diet of whole foods, even if you’re taking the right supplements.
How do you use muscle-building supplements effectively?The way to maximize the potential gains you’ll receive from any supplement, muscle-building one included, is to take them consistently in the recommended doses. Companies put a lot of effort into figuring out how much of an ingredient people should take for the most effect so it’s usually best to follow the instructions and stay on track with taking your supps consistently for the most effectiveness.
What is the best supplement for muscle growth?There are countless supplements on the market intended to support muscle growth, but sometimes a simple approach might be the most effective. We’re big fans of Transparent Labs BULK pre-workout as it has a variety of well-dosed ingredients that may aid in muscle gain. It contains a large dose of citrulline in order to help support blood flow and recovery. (1) Each scoop also has caffeine for energy and ingredients that can potentially help with focus, like alpha-GPC and taurine. All of these ingredients and more make the formula with 13 active ingredients a great choice if your goal is to pack on lean mass.
What muscle building supplement works the fastest?There is no magic formula that will transport you directly to your goal, but there are certainly supplements whose effects you will notice more quickly than others. Pre-workout is an excellent example since you will usually feel the effects within 30 minutes of taking it. You may be able to push harder, have more energy, and achieve improved pumps right away.
Other supps like protein powders or creatine work over time and you may not notice results for a few weeks.
Are these supplements for muscle growth safe to take?All the supplements that we have on our lists here at BarBend have been researched for integrity of ingredients and effectiveness. It is important to remember that every person is different and the effects of each supplement may vary person to person. However, it is extremely important to always refer to your doctor or a medical professional when adding new supplements to your routine — especially if you have any prior conditions or health concerns.
References
Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
Rhim HC, Kim SJ, Park J, Jang KM. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. J Sport Health Sci. 2020 Dec;9(6):553-561. doi: 10.1016/j.jshs.2020.02.003. Epub 2020 Feb 8. PMID: 33308806; PMCID: PMC7749242.
Lorkowski G. Gastrointestinal absorption and biological activities of serine and cysteine proteases of animal and plant origin: review on absorption of serine and cysteine proteases. Int J Physiol Pathophysiol Pharmacol. 2012;4(1):10-27. Epub 2012 Feb 28. PMID: 22461953; PMCID: PMC3312459.
Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. PMID: 12701815.
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544.
Hoffman JR, Stout JR, Harris RC, Moran DS. ?-Alanine supplementation and military performance. Amino Acids. 2015 Dec;47(12):2463-74. doi: 10.1007/s00726-015-2051-9. Epub 2015 Jul 24. PMID: 26206727; PMCID: PMC4633445.
Bellinger PM. ?-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009 Feb 27;6:7. doi: 10.1186/1550-2783-6-7. PMID: 19250531; PMCID: PMC2651845.
Waldron M, Whelan K, Jeffries O, Burt D, Howe L, Patterson SD. The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017 Jun;42(6):630-636. doi: 10.1139/apnm-2016-0569. Epub 2017 Jan 27. PMID: 28177706.
Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019 Apr 17;11(4):863. doi: 10.3390/nu11040863. PMID: 30999561; PMCID: PMC6520936.
Herbst KL, Bhasin S. Testosterone action on skeletal muscle. Curr Opin Clin Nutr Metab Care. 2004 May;7(3):271-7. doi: 10.1097/00075197-200405000-00006. PMID: 15075918.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
Roshanzamir F, Safavi SM. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017 Jan;15(1):1-10. PMID: 28280794; PMCID: PMC5340133.
Jin Q, Ma Y, Shi W, Wang J, Zhao R, Zhang H, Wu M, Liu W. Oyster oligopeptide improving cyclophosphamide-induced partial androgen deficiency of the aging male by promotion of testosterone synthesis. Geriatr Gerontol Int. 2021 Feb;21(2):268-275. doi: 10.1111/ggi.14129. Epub 2021 Jan 6. PMID: 33410288.
Karlic H, Lohninger A. Supplementation of L-carnitine in athletes: does it make sense? Nutrition. 2004 Jul-Aug;20(7-8):709-15. doi: 10.1016/j.nut.2004.04.003. PMID: 15212755.
Stefan M, Sharp M, Gheith R, Lowery R, Ottinger C, Wilson J, Durkee S, Bellamine A. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Sep 28;13(10):3432. doi: 10.3390/nu13103432. PMID: 34684429; PMCID: PMC8541253.
Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.
Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. PMID: 25628520; PMCID: PMC4307635.
Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol (1985). 2017 May 1;122(5):1055-1067. doi: 10.1152/japplphysiol.00860.2016. Epub 2016 Oct 27. PMID: 27789774.
Sharp, M. H., Shields, K. A, et al. (2016) The Effects of a Multi-Ingredient Performance Supplement on Hormonal Profiles and Body Composition in Male College Athletes. Sports (Basel). 2016 Jun; 4(2): 26.
Artiolo, G. G., Gualano, B, Smith, A, et al. Role of ?-Alanine Supplementation on Muscle Carnosine and Exercise Performance. Medicine & Science in Sports & Exercise 42(6)
1162-1173, June 2010. | DOI: 10.1249/MSS.0b013e3181c74e38
Many people are looking to make the most of their workouts through their supplementation, which can help to improve power output in the gym, and as a result, you may gain strength more quickly and be able to build more muscle. Of course, the process is more nuanced than that. There are many factors that go into building muscle mass, but the addition of supplements to your hard work (and proper nutrition) can be beneficial.
After sifting through a multitude of supplements, researching how they may benefit those who are looking to grow muscle, and testing them for ourselves, we gathered our favorites. Whether your goal is optimizing your hard work in the gym, having better blood flow to promote better lifts, or intensifying your mental toughness, these supplements are all geared toward helping you achieve the most muscle growth. Follow along to decipher which of these best supplements for muscle growth may be missing from your daily regimen.
12 Best Supplements for Muscle Growth
Best Supplements for Muscle Growth Video Review
Tag along with Nick English as he breaks down our top picks for the best muscle-building supplements on the market in 2023.
[Related: The Best Bodybuilding Supplements]
Best Pre-Workout for Muscle Growth
Pre-workout supplements may be your secret weapon for monopolizing your gains before you even touch a barbell — they can help keep you focused, give you an energy boost, and facilitate a solid pump. This pick contains massive doses of some potentially muscle-building ingredients, like beta-alanine and citrulline, along with modest doses of others.
Transparent Labs BULK
BULK is a pre-workout with 13 active ingredients coupled with B vitamins for energy and electrolytes for hydration. One key ingredient is the 4,000mg dose of beta-alanine that may help increase muscular endurance and delay fatigue, allowing you to go harder for longer in the gym. (1) You’ll also find ingredients to potentially support blood flow, like citrulline (8,000mg) and betaine (2,500mg). The citrulline dose may help you recover more quickly and reduce post-workout soreness to get back after it in the gym faster. (2)
Save 10%
Transparent Labs BULK
Transparent Labs BULK provides lots of beta-alanine for improved endurance, as well as a slew of ingredients to aid in focus — two key traits for lifters and endurance athletes alike. Plus, it has citrulline, which can help with nitric oxide production.
When you’re in the gym, you likely want to focus and direct your energy towards growing muscle. BULK also has alpha-GPC dosed at 300mg, 200mg of theanine, and 1,300mg of taurine in order to potentially improve your focus. Lastly, our testers liked the 180mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout.
Transparent Labs BULK at BarBend for testing
Specs
Read our full review of Transparent Labs BULK.
Best Protein Powder For Muscle Growth
A lot of protein powder on the market contains fillers, artificial sweeteners, and ingredients that don’t do much to help you maximize your muscle growth. Transparent Labs created a whey isolate protein that prioritizes protein and leaves the artificial junk out.
Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. Because this powder is a whey isolate, it’s lower in carbohydrates and fats than a whey concentrate, so you’re getting a solid dose of high-quality protein and little else. This formula exclusively uses 100 percent grass-fed, hormone-free cows to provide its whey, and it’s free of any artificial sweeteners, food dyes, gluten, and preservatives.
Transparent Labs Whey Protein Isolate
With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.
Transparent Labs’ whey isolate comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla. We’re fans of the Cinnamon French Toast and Oatmeal Chocolate Chip Cookie, but there’s also an unflavored option if you prefer to cook or bake with protein powder or you add protein to your morning coffee or smoothie.
Transparent Labs Grass-Fed Whey Isolate
Specs
Read our full review of Transparent Labs Whey Protein Isolate.
Best Post-Workout for Muscle Growth
Post-workout fuel is an important part of the recovery process and can allow you to recover faster and rebuild your muscles after a tough workout. Plus, the pea protein and electrolytes in this formula can potentially assist in recovery and hydration.
Swolverine POST
This vegan formula is the optimal post-workout supp for muscle growth due to its inclusion of eight grams of pea protein isolate and 500mg of coconut water, both of which can help you rebuild and refuel after your toughest workouts. In addition, the 500mg of bromelain may help speed up the metabolization of proteins and carbohydrates, so your body can quickly put them to use in building more muscle.
Swolverine POST
Swolverine's POST vegan post-workout powder uses pea protein, carbohydrates, coconut water, and Himalayan sea salt to help you refuel after a hard workout.
Much of POST’s carbohydrates come in the form of fruits like pomegranate, papaya, and pineapple. In addition to the fruits’ antioxidant and anti-inflammatory properties, papaya also contains an enzyme called papain, which may also help to aid the digestion of protein.
Specs
Read our full review of Swolverine POST.
Best Creatine for Muscle Growth
Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases. It’s also the most cost-effective type of creatine on the market. (3) Many companies try their hand at making a creatine monohydrate supplement, but this one is our favorite when it comes to muscle growth.
Transparent Labs Creatine HMB
Transparent Labs Creatine stands out for its addition of HMB, aka ?-Hydroxy ?-Methylbutyrate. This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation.
10% Off
Transparent Labs Creatine HMB
This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone. This is a high quality product that comes unflavored, or in a variety of tasty flavors.
The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste. It also comes in seven flavors, so you’ll probably find one that you enjoy. If you want to stack it with other supplements or mix it with a flavored drink, there’s an unflavored option as well.
Transparent Labs Creatine HMB
Specs
Read our full review of Transparent Labs Creatine HMB.
Best Beta-Alanine for Muscle Growth
Beta-Alanine may be best known for leaving your body feeling tingly once you take it, but the potential effects of beta-alanine on muscle growth and better cognition are the real reason to add this to your supplement stack. Swolverine’s beta-alanine supplement has a sizeable 5,000mg dose, which can help you bang out those extra reps and pack on more muscle.
Swolverine CarnoSyn Beta-Alanine
This beta-alanine from Swolverine contains 5,000mg of CarnoSyn beta-alanine, which could aid in muscle growth, as beta-alanine has been found to have numerous benefits for training, including better mental cognition and mental resilience during tough workouts. (1) That better mental toughness can allow the body to push past the mental limits we’ve set to push harder and work out with greater intensity, which may help optimize muscle growth. Another study found that beta-alanine can increase training performance and may lead to greater overload and adaptations in strength. (8)
10% Off
Swolverine Carnosyn Beta-Alanine
When you need pure beta-alanine and nothing else, Swolverine Carnosyn Beta-Alanine provides five solid grams per serving. Plus, it offers up 100 servings per container.
What makes this beta-alanine stand out is that it’s actually CarnoSyn beta-alanine, which is a patented ingredient and is the only beta-alanine that has status with the FDA as an ingredient determined to be safe when used within the recommended dosage. At $0.91 cents per serving and coming in an unflavored blend, Swolverine’s CarnoSyn beta-alanine is easy to add to any pre-workout beverage or intra-workout beverage to help you find that extra push in your effort.
Swolverine CarnoSyn Beta-Alanine
Specs
Best Betaine Supplement for Muscle Growth
This Huge Supplements intra and post-workout supplement is stacked with important ingredients to potentially help your recovery for your most-advantageous muscle growth. The 3,000mg of betaine and 5,000mg of creatine here stick out as the stars of the show.
Huge Supplements Formula XII
Huge Supplements Formula XII has several stand-out ingredients, including creatine and beta-alanine, but the star of the show is the huge 3,000mg dose of betaine included in the formula list. Betaine has been shown to have potentially positive effects on weight training by allowing the user to perform higher repetitions in the gym. (9) Plus, betaine can help you get a bigger pump, which studies suggest can lead to muscle growth. (10)
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
This formula also includes 5,000mg of creatine, which is an important addition to this line-up due to creatine’s potential to promote muscle growth (4). Plus, the included Bioperine may help provide better absorption of supplements in the body, more of the ingredients can get to work helping you put on more muscle.
Huge Supplements Formula XII
Specs
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
Best BCAAs for Muscle Growth
BCAAs have a few potential benefits — they may help you more quickly recover from delayed onset muscle soreness (DOMS), and this solid dose of 4,500mg of BCAAs combined with Onnit’s Power Blend™ may be just what you need to get your muscles growing. (10)
Onnit Total Strength + Performance
Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,500mg blend of BCAAs, glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions. (10)(11)
10% Off
Onnit Total Strength + Performance
Onnit contains a Power Blend with longjack, which can help fuel muscle contractions, a Performance Blend with BCAAs, glutamine and beta-alanine, which can help boost performance during exercise, and a Support Blend with resveratrol that can help you push through during tough training.
The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant. The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth.(21)
Onnit Total Strength + Performance Supplement Facts
Specs
Read our full review of Onnit Total Strength + Performance.
Best Vegan Protein Powder for Muscle Growth
Who says you can’t get jacked on a vegan diet? With the correct resistance training, nutrition program, and supplementation, your potential for muscle growth can definitely match that of your omnivorous counterparts. This vegan protein may play a key role in your gains thanks to its combination of pumpkin and pea protein.
Swolverine Plant Protein
This vegan protein supplement contains two types of protein — pumpkin and pea — and delivers 22 grams of protein per serving. With only 130 calories, two and a half grams of fat, and three grams of carbs, the macronutrient profile is comparable to that of a whey protein isolate, which is notoriously high in protein and low in fat and carbs. This breakdown can be beneficial for those who want to potentially put on muscle mass with high protein while allowing more flexibility in the type of fats and carbs they’re taking in.
Swolverine Plant Protein
This plant-based protein is made from pea isolate, hemp protein, pumpkin seed protein, sacha inchi, and quinoa. It's also pretty low in fats and carbs, boasting only 0.5 and seven grams, respectively.
The use of pumpkin and pea protein gives this supp a solid micronutrient profile that includes 3mg of niacin, 34mg of calcium, 6mg of iron, 24mg of phosphorus, 2mg of zinc, 8mcg of chromium, 121mg of chloride, 330mg of sodium, and 142mg of potassium. Plus, they contain omega-6 and omega-3 fatty acids, which may have anti-inflammatory effects on your joints.
Swolverine Plant Protein
Specs
Best Citrulline for Muscle Growth
If you’re looking for a supplement that may aid in better blood flow and potentially better pumps — this citrulline product will get you excited about all the muscle growth you may garner.
Onnit Total Nitric Oxide
A good muscle pump doesn’t just feel great — it also can induce hypertrophy in muscles. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout. Which, in turn, can lead to more muscle growth.
10% Off
Onnit Total Nitric Oxide
This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide. It comes in a sweet Harvest Fruit flavor.
In addition to citrulline, Total Nitric Oxide contains 5.87 grams of a proprietary blend that includes fermented beetroot, grape seed extract, apple extract, and acerola cherry extract. Beets are a natural vasodilator (22), which can make increased blood flow even more likely. And the grape seed, apple, and cherry extracts may boost recovery by reducing inflammation, so you can get back in the gym sooner for another good pump session.
Onnit Total Nitric Oxide
Specs
Best Testosterone Booster for Muscle Growth
Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy, in other words — more muscle, better strength, and increased power (12). This test booster is one of our favorites.
TestoFuel Testosterone Booster
Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports. This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,000IU of vitamin D3, which can aid in testosterone production, 2,000mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body. (13)(14) (15)
Testofuel Testosterone Booster
Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth. All-natural ingredients such as d-aspartic acid, vitamin D, and oyster extract help to support your body’s natural production of testosterone and muscle, making this product a great choice for those looking to pack on some gains.
This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. TestoFuel has three buying options — the most expensive comes out to $2.16 for a one-month supply of four pills daily. If you opt to buy the two or three-month supply, you’ll score a better price tag and some freebies (such as a month’s worth of TestoFuel, an extra test booster,...
Click here to view the article.
After sifting through a multitude of supplements, researching how they may benefit those who are looking to grow muscle, and testing them for ourselves, we gathered our favorites. Whether your goal is optimizing your hard work in the gym, having better blood flow to promote better lifts, or intensifying your mental toughness, these supplements are all geared toward helping you achieve the most muscle growth. Follow along to decipher which of these best supplements for muscle growth may be missing from your daily regimen.
12 Best Supplements for Muscle Growth
Best Supplements for Muscle Growth Video Review
Tag along with Nick English as he breaks down our top picks for the best muscle-building supplements on the market in 2023.
[Related: The Best Bodybuilding Supplements]
Best Pre-Workout for Muscle Growth
Pre-workout supplements may be your secret weapon for monopolizing your gains before you even touch a barbell — they can help keep you focused, give you an energy boost, and facilitate a solid pump. This pick contains massive doses of some potentially muscle-building ingredients, like beta-alanine and citrulline, along with modest doses of others.
Transparent Labs BULK
BULK is a pre-workout with 13 active ingredients coupled with B vitamins for energy and electrolytes for hydration. One key ingredient is the 4,000mg dose of beta-alanine that may help increase muscular endurance and delay fatigue, allowing you to go harder for longer in the gym. (1) You’ll also find ingredients to potentially support blood flow, like citrulline (8,000mg) and betaine (2,500mg). The citrulline dose may help you recover more quickly and reduce post-workout soreness to get back after it in the gym faster. (2)
Save 10%
Transparent Labs BULK
Transparent Labs BULK provides lots of beta-alanine for improved endurance, as well as a slew of ingredients to aid in focus — two key traits for lifters and endurance athletes alike. Plus, it has citrulline, which can help with nitric oxide production.
When you’re in the gym, you likely want to focus and direct your energy towards growing muscle. BULK also has alpha-GPC dosed at 300mg, 200mg of theanine, and 1,300mg of taurine in order to potentially improve your focus. Lastly, our testers liked the 180mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout.
Transparent Labs BULK at BarBend for testing
Specs
Supplement Type: Pre-workout
Highlights: 8,000mg of Citrulline, 2,500mg of Betaine, 4,000mg of Beta-alanine, Alpha-GPC
Flavors: Strawberry Kiwi, Pina Colada, Blue Raspberry, Black Cherry, Peach Mango, Tropical Punch, Peach Mango, Orange
Price: $49.99
Servings Per Container: 30
Pros
The high doses of citrulline and beta-alanine doses may help support blood flow and facilitate muscle growth by supporting blood flow.
BULK’s Alpha-GPC and taurine may help with focus, while theanine may help direct energy from the 180mg of caffeine.
There are eight different flavors for you to choose from.
Cons
If you don’t like the tingly feel that beta-alanine gives, you may want to check out other muscle growth supplements.
Athletes on a budget may want to check out more cost-effective options.
This pre-workout doesn’t have creatine, which some athletes prefer in their pre-workout.
Transparent Labs BULK is chock full of well-dosed ingredients to achieve a pre-workout formula designed to potentially aid in growing muscle. Not only does it have caffeine for energy, but it also includes other ingredients that may aid in blood flow, focus, recovery, and hydration.
Read our full review of Transparent Labs BULK.
Best Protein Powder For Muscle Growth
A lot of protein powder on the market contains fillers, artificial sweeteners, and ingredients that don’t do much to help you maximize your muscle growth. Transparent Labs created a whey isolate protein that prioritizes protein and leaves the artificial junk out.
Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. Because this powder is a whey isolate, it’s lower in carbohydrates and fats than a whey concentrate, so you’re getting a solid dose of high-quality protein and little else. This formula exclusively uses 100 percent grass-fed, hormone-free cows to provide its whey, and it’s free of any artificial sweeteners, food dyes, gluten, and preservatives.
Transparent Labs Whey Protein Isolate
With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.
Transparent Labs’ whey isolate comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla. We’re fans of the Cinnamon French Toast and Oatmeal Chocolate Chip Cookie, but there’s also an unflavored option if you prefer to cook or bake with protein powder or you add protein to your morning coffee or smoothie.
Transparent Labs Grass-Fed Whey Isolate
Specs
Supplement Type: Whey Isolate Protein
Highlights: 100% grass-fed and hormone-free sourcing, 28 grams of protein, 0-3 grams of carbs, 0-3 grams of fat (depending on flavors)
Flavors: Milk Chocolate, Dark Chocolate, French Vanilla, Peanut Butter, Oatmeal Chocolate Chip Cookie, Chocolate Peanut Butter, Cinnamon French Toast, Vanilla Peanut Butter, Strawberry, Mocha, Unflavored
Price: $59.99
Servings Per Container: 30
Pros
The 100 percent grass-fed and hormone-free sourcing is a plus for anyone who prioritizes natural ingredients.
If you’re looking for a high dose of protein per scoop, you’ll appreciate the 28g in this formula.
The one gram of carbs and zero grams of fat in this formula are ideal for keeping your macros dialed.
Cons
This is a very lean protein powder, so if you’re in a bulking phase, you may want a more calorie-dense option.
Whey Isolate proteins are typically higher in protein and lower in calories; they’re also more expensive. You can find a cheaper alternative if you’re okay with a slightly different macronutrient profile.
Not all protein supplements are made equal, and this one stands as a great one for muscle growth due to its high protein content, all-natural ingredients, and eight delicious flavors.
Read our full review of Transparent Labs Whey Protein Isolate.
Best Post-Workout for Muscle Growth
Post-workout fuel is an important part of the recovery process and can allow you to recover faster and rebuild your muscles after a tough workout. Plus, the pea protein and electrolytes in this formula can potentially assist in recovery and hydration.
Swolverine POST
This vegan formula is the optimal post-workout supp for muscle growth due to its inclusion of eight grams of pea protein isolate and 500mg of coconut water, both of which can help you rebuild and refuel after your toughest workouts. In addition, the 500mg of bromelain may help speed up the metabolization of proteins and carbohydrates, so your body can quickly put them to use in building more muscle.
Swolverine POST
Swolverine's POST vegan post-workout powder uses pea protein, carbohydrates, coconut water, and Himalayan sea salt to help you refuel after a hard workout.
Much of POST’s carbohydrates come in the form of fruits like pomegranate, papaya, and pineapple. In addition to the fruits’ antioxidant and anti-inflammatory properties, papaya also contains an enzyme called papain, which may also help to aid the digestion of protein.
Specs
Supplement Type: Post-workout
Highlights: All vegan ingredients, including 500mg bromelain, 8g pea protein, and 500mg coconut water
Flavors: Chocolate Peanut Butter
Price: $62.99
Servings Per Container: 30
Pros
The all-vegan ingredients are perfect for athletes who want muscle-building ingredients that don’t contain animal products.
High doses of coconut water and Himalayan sea salt can help replenish electrolytes lost during intense workouts.
This formula has less than one gram of sugar.
Cons
POST is only available in one flavor.
If you’re bulking, you may want a post-workout supplement with higher fats and carbs to assist in your macronutrient intake.
This product contains peanuts. This isn’t necessarily a con, but more a warning to folks with a peanut or nut allergy.
This post-workout contains all-vegan ingredients, like pea protein and fruit extracts, that can help you build and maintain muscle mass. The coconut water and Himalayan sea salt will replenish the electrolytes that you’ve lost in your workout, and the enzyme blend can help you soak up that protein to help build more muscle.
Read our full review of Swolverine POST.
Best Creatine for Muscle Growth
Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases. It’s also the most cost-effective type of creatine on the market. (3) Many companies try their hand at making a creatine monohydrate supplement, but this one is our favorite when it comes to muscle growth.
Transparent Labs Creatine HMB
Transparent Labs Creatine stands out for its addition of HMB, aka ?-Hydroxy ?-Methylbutyrate. This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation.
10% Off
Transparent Labs Creatine HMB
This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone. This is a high quality product that comes unflavored, or in a variety of tasty flavors.
The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste. It also comes in seven flavors, so you’ll probably find one that you enjoy. If you want to stack it with other supplements or mix it with a flavored drink, there’s an unflavored option as well.
Transparent Labs Creatine HMB
Specs
Supplement Type: Creatine
Highlights: 5g of creatine, 1.5g of HMB, 5mg of bioperine
Flavors: Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Hawaiian Splash, Orange, Peach Mango, Strawberry Lemonade
Price: $49.99
Servings Per Container: 30
Pros
The HMB included can help prevent muscle breakdown after a hard workout.
This includes black pepper extract, which may help the body absorb more of the creatine and HMB.
Anyone who wants a choice of flavors will like the 10 options available here.
Cons
People who are allergic to black pepper should look elsewhere since every flavor of this creatine has black pepper extract.
If you want creatine phosphate, hydrochloride, or any creatine other than monohydrate, you’ll have to check out another product.
This creatine doesn’t have any stimulants, so if you want caffeine or beta-alanine, you’ll have to stack it with something else.
The combination of creatine and HMB may be especially effective in helping athletes gain and retain their muscle mass. Plus, the black pepper may boost your body’s ability to absorb those ingredients.
Read our full review of Transparent Labs Creatine HMB.
Best Beta-Alanine for Muscle Growth
Beta-Alanine may be best known for leaving your body feeling tingly once you take it, but the potential effects of beta-alanine on muscle growth and better cognition are the real reason to add this to your supplement stack. Swolverine’s beta-alanine supplement has a sizeable 5,000mg dose, which can help you bang out those extra reps and pack on more muscle.
Swolverine CarnoSyn Beta-Alanine
This beta-alanine from Swolverine contains 5,000mg of CarnoSyn beta-alanine, which could aid in muscle growth, as beta-alanine has been found to have numerous benefits for training, including better mental cognition and mental resilience during tough workouts. (1) That better mental toughness can allow the body to push past the mental limits we’ve set to push harder and work out with greater intensity, which may help optimize muscle growth. Another study found that beta-alanine can increase training performance and may lead to greater overload and adaptations in strength. (8)
10% Off
Swolverine Carnosyn Beta-Alanine
When you need pure beta-alanine and nothing else, Swolverine Carnosyn Beta-Alanine provides five solid grams per serving. Plus, it offers up 100 servings per container.
What makes this beta-alanine stand out is that it’s actually CarnoSyn beta-alanine, which is a patented ingredient and is the only beta-alanine that has status with the FDA as an ingredient determined to be safe when used within the recommended dosage. At $0.91 cents per serving and coming in an unflavored blend, Swolverine’s CarnoSyn beta-alanine is easy to add to any pre-workout beverage or intra-workout beverage to help you find that extra push in your effort.
Swolverine CarnoSyn Beta-Alanine
Specs
Supplement Type: Beta-alanine
Highlights: 5,000mg of Carnosyn Beta-alanine
Flavors: Unflavored
Price: $54.99
Servings Per Container: 60
Pros
This has a high dose of beta-alanine, which can help give you a mental push to get through those last reps.
The Carnosyn may help offset muscle fatigue, which can lead to harder workouts and bigger gains.
It’s unflavored, which makes it easy to mix with another supplement, like a pre- or intra-workout.
Cons
Anyone who wants a stacked beta-alanine supplement will have to look elsewhere — this supplement is strictly beta-alanine.
This only comes in an unflavored powder. This makes it easy to stack with other supplements, but if you want to take beta-alanine by itself, you may want to try a flavored option.
Swolverine has created a straightforward and effective beta-alanine, the only one with FDA approval. This simple yet top-tier choice is ideal for anyone who wants to improve their mental resilience and push their workouts further for a better chance at building muscle.
Best Betaine Supplement for Muscle Growth
This Huge Supplements intra and post-workout supplement is stacked with important ingredients to potentially help your recovery for your most-advantageous muscle growth. The 3,000mg of betaine and 5,000mg of creatine here stick out as the stars of the show.
Huge Supplements Formula XII
Huge Supplements Formula XII has several stand-out ingredients, including creatine and beta-alanine, but the star of the show is the huge 3,000mg dose of betaine included in the formula list. Betaine has been shown to have potentially positive effects on weight training by allowing the user to perform higher repetitions in the gym. (9) Plus, betaine can help you get a bigger pump, which studies suggest can lead to muscle growth. (10)
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
This formula also includes 5,000mg of creatine, which is an important addition to this line-up due to creatine’s potential to promote muscle growth (4). Plus, the included Bioperine may help provide better absorption of supplements in the body, more of the ingredients can get to work helping you put on more muscle.
Huge Supplements Formula XII
Specs
Supplement Type: Betaine
Highlights: 3,000mg of betaine, 5,000mg of creatine, 3,200mg of beta-alanine, 5mg of black pepper extract
Flavors: Candy Apple, Tropical Blast
Price: $64.95
Servings Per Container: 30
Pros
The large dose of betaine in this supplement can facilitate muscle pumps, which can boost hypertrophy.
Large doses of creatine and beta-alanine can help you push through harder workouts, which can lead to more muscle gains.
This includes black pepper extract, which may aid the body in absorbing more of the active ingredients.
Cons
Candy Apple and Tropical Blast, while delicious, are the only two options currently available.
At nearly $65 for 30 servings, this is a more expensive option.
Those who like to take their betaine in a pre-workout will have to look elsewhere on the market — this is designed for intra and post-workout recovery.
Huge Supplements made an ingredient list of 12 important supplements to take during or after your workout to optimize your muscle gains — the 3,000mg of betaine and the 5,000mg of creatine here are what makes it a top choice.
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
Best BCAAs for Muscle Growth
BCAAs have a few potential benefits — they may help you more quickly recover from delayed onset muscle soreness (DOMS), and this solid dose of 4,500mg of BCAAs combined with Onnit’s Power Blend™ may be just what you need to get your muscles growing. (10)
Onnit Total Strength + Performance
Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,500mg blend of BCAAs, glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions. (10)(11)
10% Off
Onnit Total Strength + Performance
Onnit contains a Power Blend with longjack, which can help fuel muscle contractions, a Performance Blend with BCAAs, glutamine and beta-alanine, which can help boost performance during exercise, and a Support Blend with resveratrol that can help you push through during tough training.
The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant. The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth.(21)
Onnit Total Strength + Performance Supplement Facts
Specs
Supplement Type: BCAA
Highlights: A 4.5g blend of l-Leucine, l-valine, l-isoleucine, and l-glutamine, a 3.4mg blend of l-dopa, longjack extract, and stinging nettle root extract, 5mg of black pepper extract
Flavors: Strawberry Lemonade, Pink Grapefruit
Price: $59.95
Servings Per Container: 30
Pros
This product not only has BCAAs, but also additional ingredients to complement their potential effects.
Anyone who competes in a drug-tested sport or federation will appreciate that this is third-party tested for purity and potency.
This supplement has blends that support both recovery and endurance.
Cons
There are only two flavors available, and there’s no unflavored option, which may make combining this product with other supplements difficult.
Folks who simply want BCAAs alone without any other ingredients will want to look at other options.
This is sweetened with stevia extract, which tastes unpleasant to some people.
Onnit Total Strength + Performance has a solid dose of BCAAs, glutamine, and beta-alanine that may assist in delaying muscle fatigue during your workouts. (10) Plus, it can help you recover faster from tough workouts. The other blends offer potential testosterone support and antioxidants to round out this product.
Read our full review of Onnit Total Strength + Performance.
Best Vegan Protein Powder for Muscle Growth
Who says you can’t get jacked on a vegan diet? With the correct resistance training, nutrition program, and supplementation, your potential for muscle growth can definitely match that of your omnivorous counterparts. This vegan protein may play a key role in your gains thanks to its combination of pumpkin and pea protein.
Swolverine Plant Protein
This vegan protein supplement contains two types of protein — pumpkin and pea — and delivers 22 grams of protein per serving. With only 130 calories, two and a half grams of fat, and three grams of carbs, the macronutrient profile is comparable to that of a whey protein isolate, which is notoriously high in protein and low in fat and carbs. This breakdown can be beneficial for those who want to potentially put on muscle mass with high protein while allowing more flexibility in the type of fats and carbs they’re taking in.
Swolverine Plant Protein
This plant-based protein is made from pea isolate, hemp protein, pumpkin seed protein, sacha inchi, and quinoa. It's also pretty low in fats and carbs, boasting only 0.5 and seven grams, respectively.
The use of pumpkin and pea protein gives this supp a solid micronutrient profile that includes 3mg of niacin, 34mg of calcium, 6mg of iron, 24mg of phosphorus, 2mg of zinc, 8mcg of chromium, 121mg of chloride, 330mg of sodium, and 142mg of potassium. Plus, they contain omega-6 and omega-3 fatty acids, which may have anti-inflammatory effects on your joints.
Swolverine Plant Protein
Specs
Supplement Type: Vegan Protein
Highlights: 22g of pumpkin and pea protein, 3g of carbohydrates, 2.5g of fat
Flavors: Chocolate Cake, Salted Caramel
Price: $52.99
Servings Per Container: 30
Pros
Vegans who want a blend that contains a healthy dose of protein for muscle growth will appreciate the 22 grams derived from pea and pumpkin seed protein.
With fewer carbs and fats than other protein powders, you’re able to eat more carbs and fats from other sources, like whole foods if you wish.
This formula includes nine various micros which aren’t commonly found in protein supplements.
Cons
This product only offers Salted Caramel and Chocolate Cake flavor options, so if you want more variety, you’ll have to look somewhere else.
If you are looking to bulk, you may want a plant protein with higher carbs and fats.
If you have a pea allergy, you’ll want to find one that is derived from hemp, soy, or a different plant.
A vegan diet doesn’t have to come between you and your gains — all it takes is proper resistance training, well-rounded nutrition, and the help of a stacked protein supplement (like this one) that may help you pack on more muscle.
Best Citrulline for Muscle Growth
If you’re looking for a supplement that may aid in better blood flow and potentially better pumps — this citrulline product will get you excited about all the muscle growth you may garner.
Onnit Total Nitric Oxide
A good muscle pump doesn’t just feel great — it also can induce hypertrophy in muscles. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout. Which, in turn, can lead to more muscle growth.
10% Off
Onnit Total Nitric Oxide
This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide. It comes in a sweet Harvest Fruit flavor.
In addition to citrulline, Total Nitric Oxide contains 5.87 grams of a proprietary blend that includes fermented beetroot, grape seed extract, apple extract, and acerola cherry extract. Beets are a natural vasodilator (22), which can make increased blood flow even more likely. And the grape seed, apple, and cherry extracts may boost recovery by reducing inflammation, so you can get back in the gym sooner for another good pump session.
Onnit Total Nitric Oxide
Specs
Supplement Type: Citrulline
Highlights: 3,000mg of l-citrulline, a blend of beetroot, grape seed extract, apple extract, and cherry extract, 1,400mg of arginine nitrate
Flavors: Harvest Fruit
Price: $39.99
Servings Per Container: 20
Pros
Three grams of citrulline in this formula can increase blood flow to help facilitate pumps which can aid in muscle growth.
The beetroot can help produce nitric oxide, which can further aid in blood flow.
Folks who like amino acids in their supplements for recovery will appreciate the citrulline and arginine.
Cons
This currently only comes in a Harvest Fruit flavor, so if you want more variety, you’ll have to look somewhere else.
There are less expensive citrulline supplements on the market.
Adding this supplement to your current stack may be the key to giving you the best blood flow to support your pumps and getting you through your tough training session and help with muscle growth. Plus, the antioxidants and amino acids in the blend can help you recover faster as well.
Best Testosterone Booster for Muscle Growth
Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy, in other words — more muscle, better strength, and increased power (12). This test booster is one of our favorites.
TestoFuel Testosterone Booster
Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports. This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,000IU of vitamin D3, which can aid in testosterone production, 2,000mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body. (13)(14) (15)
Testofuel Testosterone Booster
Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth. All-natural ingredients such as d-aspartic acid, vitamin D, and oyster extract help to support your body’s natural production of testosterone and muscle, making this product a great choice for those looking to pack on some gains.
This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. TestoFuel has three buying options — the most expensive comes out to $2.16 for a one-month supply of four pills daily. If you opt to buy the two or three-month supply, you’ll score a better price tag and some freebies (such as a month’s worth of TestoFuel, an extra test booster, a video guide, a nutrition book, and free shipping worldwide to go with it).
Testofuel Testosterone Booster Pills
Specs
Supplement Type: Testosterone Booster
Highlights: d-aspartic acid, vitamin D, ginseng, oyster extract, magnesium, vitamin k2
Flavors: N/A
Price: $65
Servings Per Container: 30
Pros
Athletes who are looking for a natural way to boost their testosterone for a potential boost in muscle gains will appreciate the line-up of ingredients in this formula.
The addition of some vitamins and minerals like zinc and vitamin D may not only aid in testosterone production but with sleep and recovery as well.
These come in pill form, so you can take these in the gym without needing a shaker bottle or mixer.
Cons
Anyone who is pill averse. the daily recommended dose here is four pills.
Even though there are discounts for ordering a multi-month supply, this is still a pricey supplement.
Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass. If you’re looking to level up your muscle growth by boosting testosterone, the ingredients in this formula may be just what you’ve been looking for.
Best Carnitine for Muscle Growth
Supplementing with carnitine can contribute to maximizing muscle growth due to its potential to aid in recovery, increase oxygen consumption, and stimulate fat metabolism. (16) Kaged Muscle’s L-Carnitine is our favorite carnitine supplement for its healthy dosage and one-item ingredient list.
Kaged Muscle L-Carnitine
Kaged Muscle L-Carnitine contains 500mg of l-carnitine l-tartrate, which has been shown to improve recovery and reduce fatigue after intense exercise. (17) And if you’re less fatigued during a workout, you can help your body push harder and work out for longer, while the optimized recovery will (hopefully) let you return to the gym sooner.
Kaged Muscle L-Carnitine
Kaged Muscle L-Carnitine contains 500mg of l-carnitine l-tartrate and nothing else in its formula. It requires you to take one pill per serving, which is unflavored, and very budget-friendly.
This is a straightforward carnitine supplement; it doesn’t contain any other active ingredients outside of 500mg of carnitine. You’ll only have to take one capsule per serving, and it’s friendly for vegan and plant-based folks. It’s also affordable for any budget as each pill comes out to around $0.12, so your bank account won’t shrink as your muscles grow.
Kaged L-Carnitine Pills
Specs
Supplement Type: Carnitine
Highlights: 500mg of l-carnitine
Flavors: N/A
Price: $29.99
Servings Per Container: 250
Pros
Anyone looking for a straightforward carnitine supplement will like that this is 500mg of carnitine and nothing else.
Those who are on a budget will appreciate the price of $0.12 per serving.
Folks who enjoy the ease and mess-free formulation of a capsule rather than a powder will like this single-capsule serving size.
Cons
Customers who want a carnitine supplement with a more robust ingredient list will have to look elsewhere.
This only comes in pill form, so you’ll have to look elsewhere if you want a powdered carnitine supplement.
Kaged Muscle L-Carnitine contains only 500mg of l-carnitine and can potentially improve recovery and help with exercise-induced fatigue. Plus, each bottle comes with a whopping 250 servings at a great price point.
Best Carb Supplement for Muscle Growth
Carbohydrates are one of three primary macronutrients and are the main source of energy for our bodies to function; they can also be a catalyst for muscle growth due to their potential to provide quick energy. We love Transparent Labs Carb Powder for its slow-releasing formula and simple ingredient list.
Transparent Labs Carb Powder
Carbohydrates are an extremely important part of your diet, and they are the main source of energy that fuels your body. One study found that high carbohydrate diets can improve physical performance between two and three percent. (18) Transparent Labs created a carb powder that can be taken pre-, intra-, or post-workout to ensure your carbohydrate levels are working in your favor, so you can get those extra reps and maximize your muscle growth.
Transparent Labs Carb Powder
This carb supplement is gluten-free, non-GMO, and excludes all artificial coloring and perservatives. Each serving packs 25 grams of patented Cluster Dextrin®.
This formula is just 25 grams of cluster dextrin, which can help support the slow release of carbohydrates for sustained energy during or after your workout. It’s also unflavored, making it easy to take this carb powder with your other favorite supplements. And for $1.33 per serving, this carb powder is an affordable option that may increase your potential to work harder in the gym to get those muscle gains.
Transparent Labs Carb Powder
Specs
Supplement Type: Carbohydrate
Highlights: 25 grams of cluster dextrin carbohydrates
Flavors: Unflavored
Price: $29.99
Servings Per Container: 250
Who Should Buy Transparent Labs Carb Powder
Athletes who want a dose of slow-release carbohydrates that may help sustain their workouts or boost recovery will like the 25g of cluster dextrin here.
Those who like the versatility of timing with their supplements will appreciate that this product can be taken pre-, intra-, or post-workout, depending on your preference.
It’s unflavored, so it’s easy to mix with a pre-workout or other supplements.
Who Shouldn’t Buy Transparent Labs Carb Powder
This can be overkill if you’re already getting plenty of carbs from whole food sources.
If you’re looking to take a carb supplement on its own, you might want to find a flavored option.
This carbohydrate supplement can support a slow release of cluster dextrin, which may fuel long and tough workouts as well as potentially support your recovery, which can lead to increased muscle.
[Related: Best Macros Calculator For Tracking Muscle Gain and Fat Loss]
Benefits of Supplements for Muscle Growth
The vast majority of supplements on the market are targeted at either improving muscle growth or supporting weight loss. If you’re looking to pack on the beef, adding a few muscle growth supplements may be a way to help move things along more effectively. On this list, there are supplements that aim at improving recovery, helping to supplement your diet, and even potentially boosting your workout performance.
Improved Recovery
If you put a ton of effort into training and then none into recovery, your results are likely not going to be optimal because the recovery period is when your body actually rebuilds muscle. There are countless ways to potentially enhance recovery, from cold plunges and saunas to post-workout supplements and protein shakes like the ones we’ve included in this list. Picking up a high-quality recovery supplement may be the missing piece of your puzzle to unlocking more muscle growth.
Diet Supplementation
As the old saying goes, abs are made in the kitchen. That holds true for muscle growth as well since a proper diet is of paramount importance for seeing the most return for your lifting efforts. You can hit it hard in the gym every day, but if your nutrition and diet aren’t on point, then you’re likely leaving potential muscle mass on the table.
Supplements like creatine, protein powder, carbs, BCAAs, and others may be the key to unlocking hidden gains. It’s hard to always have proper food ready and available, so you can always supplement your diet with a mass gainer or protein bar when you’re in need of some food and don’t have a way of cooking any or warming up a pre-made meal.
Better Workouts
Adding a pre-workout (or another supplement intended to enhance your workouts) to your routine can be a great way to potentially push harder and longer at the gym. Supplements for muscle growth, like creatine, betaine, beta-alanine, carnitine, and good ole pre-workout, might give you the extra edge you need to push for another couple of reps or bump up the weight higher than last week, which can result in improved muscle gains.
How We Chose the Best Supplements for Muscle Growth
There are many things to consider when choosing which supplements are best suited to aid in your muscle growth goals. We looked at four important factors — supplement type, price, research, and dosage to make sure this list delivered to fit your needs.
Supplement Type
We wanted to make a list that would cater to people who were trying to aid their muscle growth, but there were many things to consider. First, we wanted to make sure there were pre, intra, and post-workout options so that all consumers can find a product that fits with their supplement regimen. We considered various goals, such as mental focus, recovery, blood flow, and of course, muscle growth. We included both individual supplements to help support specific goals and larger blends that may include various supplements that can help you build muscle.
We also took into consideration that there are a plethora of people that this list caters to. We spent time thinking about gymgoers, athletes, bodybuilders, and people just getting into weightlifting to make sure there is something for everyone on this list.
Price
Depending on what supplement type you choose, the price will vary. Typically, products with more ingredients tend to have higher price tags, while products with singular ingredients have lower price tags. We realize that not everyone is working with the same budget, and have included a wide range of prices on this list. Rest assured, though, that we think even the highest price tags we placed on this list are worth the cost.
Research
Research is an important factor when it comes to picking the best supplements. We believe that well-researched and backed claims deserve the best spots on our lists. Each supplement, ingredient, and claim for these products are backed by research and is also researched by our team at BarBend. We believe in the integrity of a product and want to ensure that there is research that aligns with each claim made when it comes to these supplements.
Image From oOhyperblaster/Shutterstock
We spent time looking at various products for each category and thoughtfully picked the one that we believed best aligned with potentially aiding muscle growth. Whether it was a product that might aid in speedy recovery to help you get back to top performance in the gym quicker or a supplement that might assist your body in utilizing carbs as fuel instead of breaking down muscle tissue — we took every pick into deep consideration.
[Related: How To Do The Romanian Deadlift For Lower-Body Size And Strength]
Dosage
We believe in the products that we back and make sure we spend the time scouting out each supplement for proper dosages. We try to choose picks that have the clinically-dosed amount of each ingredient for them to be the most effective. As noted in some of the picks, proprietary blends are also a common way that ingredients are added to a supplement.
We always make sure we note when a supplement has a proprietary blend because it means the exact amount of each ingredient in the blend isn’t disclosed. If we pick a proprietary blend, it’s because we value the ingredient list and the integrity of the supplement beyond just the dosage.
How Much Do Supplements for Muscle Growth Cost?
This lineup has a very diverse group of supplements, and therefore, the cost of each supplement will vary depending on its dosage and ingredient list. Some of the supplements come in various buying options, including a one-month supply, two-month supply, or three-month supply — the more you buy, the less you pay per serving.
Best Pre-Workout for Muscle Growth
Transparent Labs BULK
$49.99
Per serving: $1.67
Best Protein Powder for Muscle Growth
Transparent Labs Whey Protein Isolate
$59.99
Per serving: $2.00
Best Post-Workout Supplement for Muscle Growth
Swolverine POST
$62.99
Per serving: $2.09
Best Creatine For Muscle Growth
Transparent Labs Creatine HMB
$49.99
Per serving: $1.66
Best Beta-Alanine for Muscle Growth
Swolverine Carnosyn Beta-Alanine
$54.99
Per serving: $0.92
Best Betaine Supplement For Muscle Growth
Huge Supps Formula XII
$64.95
Per serving: $2.17
Best BCAAs for Muscle Growth
Onnit Total Strength + Performance
$59.95
Per serving: $2.00
Best Vegan Protein for Muscle Growth
Swolverine Plant Protein
$52.99
Per serving: $1.77
Best Citrulline for Maintaining Muscle Growth
Onnit Total Nitric Oxide
$39.99
Per serving: $2.00
Best Testosterone Booster for Muscle Growth
Testofuel Testosterone Booster
$65.00
Per serving: $2.17
Best Carnitine for Muscle Growth
Kaged Muscle L-Carnitine
$23.99
Per serving: $0.10
Best Carb Supplement for Muscle Growth
Transparent Labs Carb Powder
$44.99
Per serving: $1.50
Muscle growth can be achieved within any budget, but it is important to prioritize each supplement and decide whether it fits your budget and your goals or if it’s just an extra supplement to add to your stack. The protein powders on this list are around $2.00 per serving and although they are on the higher end of the price spectrum, they both have high-quality ingredients and high protein content compared to others on the market.
What’s In Supplements for Muscle Growth?
Some of these supplements focus on muscle growth specifically — like protein and creatine, which both can help with hypertrophy when paired with resistance training. Other supplements on the list are created to help with better blood flow, mental toughness, and boosting hormones, which may, in turn, help with muscle growth.
Credit: Dean Drobot / Shutterstock
All of these may aid in muscle growth in one way or the other, but their formulas will vary considerably depending on what supplement you are looking at purchasing. It’s always good to read the ingredients list of each individual supplement and consult with your doctor if you’re considering adding any of these to your supplement regimen.
Protein
A staple supplement for bodybuilders and your average gymgoers alike, protein is one of three macronutrients and is the macronutrient that can specifically help with hypertrophy. When it comes to muscle growth, protein may be the most important supplement in your arsenal. Whether you choose between isolate, concentrate, or vegan protein powders like pea protein, studies have shown that supplementing with protein powders can lead to more muscle thickness. (19)
When we put our bodies through resistance training, our muscle fibers tear, allowing them to grow — but it takes the right building materials (like protein) to help them grow. Protein powder is a quick and easy way to ensure you get your protein supplementation right after a workout to aid your body while it repairs those muscle fibers for potentially better muscle growth.
Pre-Workout Supplements
While pre-workouts may not directly affect hypertrophy, they do facilitate muscle growth indirectly by helping you push through harder, more intense workouts to help you build muscle. Beta-alanine, betaine, and citrulline are all examples of supplements that may be taken within a pre-workout supplement, but can be stacked as standalone supplements, as well. What is important here is to consider when the supplement will be most effective. Beta-alanine, for example, is a great pre-workout supplement due to its potential to help you focus, and because it’s a vasodilator, it may help you get better blood flow for your muscles.
Credit: Goami / Shutterstock
Betaine can have a positive effect on endurance training, making it most effective to take before you start your workout. Citrulline is also a vasodilator which can lead to better blood flow and better pumps when you are working out. When you take a pre-workout that can aid in endurance and better blood flow, there is more potential to crush your workout, and, therefore, attain more muscle growth.
Some pre-workouts are stacked and contain a blend of several of these ingredients. Although they may sport a higher price tag, some pre-workouts contain a list of ingredients that includes betaine, citrulline, and beta-alanine in one package. This delivers a mix of ingredients that may support energy, focus, and better blood flow.
Post-Workout Supplements
Many of these supplements can also be used post-workout in order to possibly enhance the effects of your workout. Creatine, carb supplements, BCAAs, testosterone, and protein can be beneficial to utilize as post-workout supplements. Carb supplements can be a great post-workout supplement to prolong the effects of carbohydrate supplementation for refueling after a grueling workout.
Likewise, BCAAs can be important to take post-workout in order to maximize the potential muscle growth benefits. When you work out, you are tearing your muscle fibers, and because BCAAs are the building blocks of protein, it would make sense to use them as a post-workout recovery tool to potentially enhance growth.
BCAAs
BCAAs are an example of a supplement that could be used at any point pre, intra, or post-workout. BCAAS are fairly eclectic due to their ability to be potentially effective for several factors, such as recovery and mental focus for tough workouts. (7) They may be taken pre-workout to help with focus, or they may be taken intra-workout to promote hydration and a possible push in endurance.
Credit: VeronikaSmirnaya / Shutterstock
BCAA are also three of nine essential amino acids that are the building blocks of protein, so they may be best utilized during or after exercise for recovery. No matter if you’re using BCAAs for recovery, focus, or hydration, all of these factors have the potential to help with muscle growth.
Creatine
Creatine is a supplement that has been shown to promote statistically significant increases in strength, fat-free mass in the body, and performance for high-intensity exercise. (4) These reasons alone make it one of the most popular post-workout supplements on the market alongside protein. Creatine, when taken as directed, may increase strength, allowing you to lift heavier weights, and may also boost endurance, leading to longer and harder workouts — which in turn, may promote muscle growth.
Carb Powder
Carb powder is another example of a supplement that is best used either intra-workout or post-workout, depending on what you need it for. If you use carb powder during your workout, it may be to try and make the most of slow-release carbs for sustained energy. Someone may take it post-workout instead in hopes that it may produce more energy in the body, and therefore keep hard-earned musculature in place. Glycogen (the form of stored carbohydrates in our bodies) is an important metabolic fuel to keep your body from using muscle instead of glycogen stores for energy. (20)
What to Consider Before Buying Supplements for Muscle Growth
Adding supplements to your stack to bulk up and pack on muscle can be intimidating with so many options on the market, and so many factors to consider. Before you dive into your search, here are a few things to mull over.
Being Realistic
No supplement will be a catalyst for muscle growth without you putting hard work into resistance training and nutrition, as well. With that being said, if muscle growth is your main goal, it’s important to ask what you are lacking in your daily lineup to help you achieve maximum muscle growth. If you’re lacking in hitting your protein goal, adding protein powder would make the most sense. If you’re wanting better focus during your lifts to make sure you’re lifting with a good muscle-mind connection, you may want to add beta-alanine to potentially optimize mental toughness.
Credit: Dusan Petkovic / Shutterstock
It’s important to remember that each person may respond differently to individual products. Make sure that you do your own research, check in with your healthcare provider, and think about what gaps you may need to fill in order to make the most of your workouts and supplementation needs for muscle growth.
Ingredient List
Each product on this list will have a different ingredient list, and it’s important to pay close attention to each individual ingredient. Depending on allergies, personal preferences (like being vegan), or specific ingredients you may be looking for, it is always best to thoroughly read the label before buying.
Some of these supplements have each ingredient listed with its amount in milligrams or grams, whereas some are listed as a proprietary blend and may not disclose the exact amount of each ingredient individually.
Supplement Type
Each product on this list varies in some way in how it can potentially help you build muscle. We created a list that would suit various goals for different types of folks — bodybuilders, athletes, gymgoers, and your everyday person looking to gain more muscle. We picked pre-workout, intra-workout, and post-workout options to make sure that there was a supplement on the list that would fit your needs for muscle growth.
Price
Supplement prices can vary dramatically depending on what you’re looking for. The ingredient list in these supplements varies and their price tags will vary as well. We chose supplements that fit BarBend’s integrity and that we felt were worth their price tag based on their ingredient list, dosage, and supplement type.
Credit: ANRproduction / Shutterstock
A supplement that has a stacked ingredient list will show up at a higher price point, while simpler supplements that have fewer ingredients usually sport a lower price tag. An example of an exception to this would be Swolverine’s whey isolate — this supplement has few ingredients, but the quality of whey isolate makes it a higher price due to its potent protein content.
Final Word
When it comes to building muscle, there are many supplements on the market that can help you as you work toward your goals. It’s important to remember that supplements alone won’t achieve muscle growth, but combined with proper resistance training and a solid diet of whole foods, the correct supplementation can help you achieve your goals faster. This list of supplements is a guideline to what is available on the market to potentially help you build muscle, and it’s important to keep in mind what you’re currently lacking in order to choose the right supplement.
When you’re considering which muscle growth supplement to pick, know that all of these picks have high-quality ingredients and have been well-researched and tested. All you have to do is figure out what you’re looking to accomplish with the supplement, choose your type of product, and use this list as a guide to the right supplements for you.
FAQs
Do I need to take all of these supplements for muscle growth if I want to build muscle?The short answer here is no. You don’t need to take any supplements to see muscle growth; however, if you’re looking to get the most out of your training, it can be extremely beneficial to add supplements to your daily routine. Creatine, for example, is a widely researched and well-regarded supplement that is proven to help promote muscle gains. (2)
It isn’t necessary to see results, but it is a helpful tool. It’s also important to note that you likely won’t see muscle gain without the addition of resistance training, and a healthy diet of whole foods, even if you’re taking the right supplements.
How do you use muscle-building supplements effectively?The way to maximize the potential gains you’ll receive from any supplement, muscle-building one included, is to take them consistently in the recommended doses. Companies put a lot of effort into figuring out how much of an ingredient people should take for the most effect so it’s usually best to follow the instructions and stay on track with taking your supps consistently for the most effectiveness.
What is the best supplement for muscle growth?There are countless supplements on the market intended to support muscle growth, but sometimes a simple approach might be the most effective. We’re big fans of Transparent Labs BULK pre-workout as it has a variety of well-dosed ingredients that may aid in muscle gain. It contains a large dose of citrulline in order to help support blood flow and recovery. (1) Each scoop also has caffeine for energy and ingredients that can potentially help with focus, like alpha-GPC and taurine. All of these ingredients and more make the formula with 13 active ingredients a great choice if your goal is to pack on lean mass.
What muscle building supplement works the fastest?There is no magic formula that will transport you directly to your goal, but there are certainly supplements whose effects you will notice more quickly than others. Pre-workout is an excellent example since you will usually feel the effects within 30 minutes of taking it. You may be able to push harder, have more energy, and achieve improved pumps right away.
Other supps like protein powders or creatine work over time and you may not notice results for a few weeks.
Are these supplements for muscle growth safe to take?All the supplements that we have on our lists here at BarBend have been researched for integrity of ingredients and effectiveness. It is important to remember that every person is different and the effects of each supplement may vary person to person. However, it is extremely important to always refer to your doctor or a medical professional when adding new supplements to your routine — especially if you have any prior conditions or health concerns.
References
Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
Rhim HC, Kim SJ, Park J, Jang KM. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. J Sport Health Sci. 2020 Dec;9(6):553-561. doi: 10.1016/j.jshs.2020.02.003. Epub 2020 Feb 8. PMID: 33308806; PMCID: PMC7749242.
Lorkowski G. Gastrointestinal absorption and biological activities of serine and cysteine proteases of animal and plant origin: review on absorption of serine and cysteine proteases. Int J Physiol Pathophysiol Pharmacol. 2012;4(1):10-27. Epub 2012 Feb 28. PMID: 22461953; PMCID: PMC3312459.
Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. PMID: 12701815.
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544.
Hoffman JR, Stout JR, Harris RC, Moran DS. ?-Alanine supplementation and military performance. Amino Acids. 2015 Dec;47(12):2463-74. doi: 10.1007/s00726-015-2051-9. Epub 2015 Jul 24. PMID: 26206727; PMCID: PMC4633445.
Bellinger PM. ?-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009 Feb 27;6:7. doi: 10.1186/1550-2783-6-7. PMID: 19250531; PMCID: PMC2651845.
Waldron M, Whelan K, Jeffries O, Burt D, Howe L, Patterson SD. The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017 Jun;42(6):630-636. doi: 10.1139/apnm-2016-0569. Epub 2017 Jan 27. PMID: 28177706.
Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019 Apr 17;11(4):863. doi: 10.3390/nu11040863. PMID: 30999561; PMCID: PMC6520936.
Herbst KL, Bhasin S. Testosterone action on skeletal muscle. Curr Opin Clin Nutr Metab Care. 2004 May;7(3):271-7. doi: 10.1097/00075197-200405000-00006. PMID: 15075918.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
Roshanzamir F, Safavi SM. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017 Jan;15(1):1-10. PMID: 28280794; PMCID: PMC5340133.
Jin Q, Ma Y, Shi W, Wang J, Zhao R, Zhang H, Wu M, Liu W. Oyster oligopeptide improving cyclophosphamide-induced partial androgen deficiency of the aging male by promotion of testosterone synthesis. Geriatr Gerontol Int. 2021 Feb;21(2):268-275. doi: 10.1111/ggi.14129. Epub 2021 Jan 6. PMID: 33410288.
Karlic H, Lohninger A. Supplementation of L-carnitine in athletes: does it make sense? Nutrition. 2004 Jul-Aug;20(7-8):709-15. doi: 10.1016/j.nut.2004.04.003. PMID: 15212755.
Stefan M, Sharp M, Gheith R, Lowery R, Ottinger C, Wilson J, Durkee S, Bellamine A. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Sep 28;13(10):3432. doi: 10.3390/nu13103432. PMID: 34684429; PMCID: PMC8541253.
Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.
Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. PMID: 25628520; PMCID: PMC4307635.
Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol (1985). 2017 May 1;122(5):1055-1067. doi: 10.1152/japplphysiol.00860.2016. Epub 2016 Oct 27. PMID: 27789774.
Sharp, M. H., Shields, K. A, et al. (2016) The Effects of a Multi-Ingredient Performance Supplement on Hormonal Profiles and Body Composition in Male College Athletes. Sports (Basel). 2016 Jun; 4(2): 26.
Artiolo, G. G., Gualano, B, Smith, A, et al. Role of ?-Alanine Supplementation on Muscle Carnosine and Exercise Performance. Medicine & Science in Sports & Exercise 42(6)
1162-1173, June 2010. | DOI: 10.1249/MSS.0b013e3181c74e38Many people are looking to make the most of their workouts through their supplementation, which can help to improve power output in the gym, and as a result, you may gain strength more quickly and be able to build more muscle. Of course, the process is more nuanced than that. There are many factors that go into building muscle mass, but the addition of supplements to your hard work (and proper nutrition) can be beneficial.
After sifting through a multitude of supplements, researching how they may benefit those who are looking to grow muscle, and testing them for ourselves, we gathered our favorites. Whether your goal is optimizing your hard work in the gym, having better blood flow to promote better lifts, or intensifying your mental toughness, these supplements are all geared toward helping you achieve the most muscle growth. Follow along to decipher which of these best supplements for muscle growth may be missing from your daily regimen.
12 Best Supplements for Muscle Growth
Best Supplements for Muscle Growth Video Review
Tag along with Nick English as he breaks down our top picks for the best muscle-building supplements on the market in 2023.
[Related: The Best Bodybuilding Supplements]
Best Pre-Workout for Muscle Growth
Pre-workout supplements may be your secret weapon for monopolizing your gains before you even touch a barbell — they can help keep you focused, give you an energy boost, and facilitate a solid pump. This pick contains massive doses of some potentially muscle-building ingredients, like beta-alanine and citrulline, along with modest doses of others.
Transparent Labs BULK
BULK is a pre-workout with 13 active ingredients coupled with B vitamins for energy and electrolytes for hydration. One key ingredient is the 4,000mg dose of beta-alanine that may help increase muscular endurance and delay fatigue, allowing you to go harder for longer in the gym. (1) You’ll also find ingredients to potentially support blood flow, like citrulline (8,000mg) and betaine (2,500mg). The citrulline dose may help you recover more quickly and reduce post-workout soreness to get back after it in the gym faster. (2)
Save 10%
Transparent Labs BULK
Transparent Labs BULK provides lots of beta-alanine for improved endurance, as well as a slew of ingredients to aid in focus — two key traits for lifters and endurance athletes alike. Plus, it has citrulline, which can help with nitric oxide production.
When you’re in the gym, you likely want to focus and direct your energy towards growing muscle. BULK also has alpha-GPC dosed at 300mg, 200mg of theanine, and 1,300mg of taurine in order to potentially improve your focus. Lastly, our testers liked the 180mg of caffeine, which they noted was enough to drive focus but not so much that they felt a crash post-workout.
Specs
- Supplement Type: Pre-workout
- Highlights: 8,000mg of Citrulline, 2,500mg of Betaine, 4,000mg of Beta-alanine, Alpha-GPC
- Flavors: Strawberry Kiwi, Pina Colada, Blue Raspberry, Black Cherry, Peach Mango, Tropical Punch, Peach Mango, Orange
- Price: $49.99
- Servings Per Container: 30
- The high doses of citrulline and beta-alanine doses may help support blood flow and facilitate muscle growth by supporting blood flow.
- BULK’s Alpha-GPC and taurine may help with focus, while theanine may help direct energy from the 180mg of caffeine.
- There are eight different flavors for you to choose from.
- If you don’t like the tingly feel that beta-alanine gives, you may want to check out other muscle growth supplements.
- Athletes on a budget may want to check out more cost-effective options.
- This pre-workout doesn’t have creatine, which some athletes prefer in their pre-workout.
Read our full review of Transparent Labs BULK.
Best Protein Powder For Muscle Growth
A lot of protein powder on the market contains fillers, artificial sweeteners, and ingredients that don’t do much to help you maximize your muscle growth. Transparent Labs created a whey isolate protein that prioritizes protein and leaves the artificial junk out.
Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate powder packs 28 grams of protein per serving, making it one of the higher protein content powders on the market. Because this powder is a whey isolate, it’s lower in carbohydrates and fats than a whey concentrate, so you’re getting a solid dose of high-quality protein and little else. This formula exclusively uses 100 percent grass-fed, hormone-free cows to provide its whey, and it’s free of any artificial sweeteners, food dyes, gluten, and preservatives.
Transparent Labs Whey Protein Isolate
With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.
Transparent Labs’ whey isolate comes in 11 delicious flavors, some of which are more exotic than your average chocolate and vanilla. We’re fans of the Cinnamon French Toast and Oatmeal Chocolate Chip Cookie, but there’s also an unflavored option if you prefer to cook or bake with protein powder or you add protein to your morning coffee or smoothie.
Specs
- Supplement Type: Whey Isolate Protein
- Highlights: 100% grass-fed and hormone-free sourcing, 28 grams of protein, 0-3 grams of carbs, 0-3 grams of fat (depending on flavors)
- Flavors: Milk Chocolate, Dark Chocolate, French Vanilla, Peanut Butter, Oatmeal Chocolate Chip Cookie, Chocolate Peanut Butter, Cinnamon French Toast, Vanilla Peanut Butter, Strawberry, Mocha, Unflavored
- Price: $59.99
- Servings Per Container: 30
- The 100 percent grass-fed and hormone-free sourcing is a plus for anyone who prioritizes natural ingredients.
- If you’re looking for a high dose of protein per scoop, you’ll appreciate the 28g in this formula.
- The one gram of carbs and zero grams of fat in this formula are ideal for keeping your macros dialed.
- This is a very lean protein powder, so if you’re in a bulking phase, you may want a more calorie-dense option.
- Whey Isolate proteins are typically higher in protein and lower in calories; they’re also more expensive. You can find a cheaper alternative if you’re okay with a slightly different macronutrient profile.
Read our full review of Transparent Labs Whey Protein Isolate.
Best Post-Workout for Muscle Growth
Post-workout fuel is an important part of the recovery process and can allow you to recover faster and rebuild your muscles after a tough workout. Plus, the pea protein and electrolytes in this formula can potentially assist in recovery and hydration.
Swolverine POST
This vegan formula is the optimal post-workout supp for muscle growth due to its inclusion of eight grams of pea protein isolate and 500mg of coconut water, both of which can help you rebuild and refuel after your toughest workouts. In addition, the 500mg of bromelain may help speed up the metabolization of proteins and carbohydrates, so your body can quickly put them to use in building more muscle.
Swolverine POST
Swolverine's POST vegan post-workout powder uses pea protein, carbohydrates, coconut water, and Himalayan sea salt to help you refuel after a hard workout.
Much of POST’s carbohydrates come in the form of fruits like pomegranate, papaya, and pineapple. In addition to the fruits’ antioxidant and anti-inflammatory properties, papaya also contains an enzyme called papain, which may also help to aid the digestion of protein.
Specs
- Supplement Type: Post-workout
- Highlights: All vegan ingredients, including 500mg bromelain, 8g pea protein, and 500mg coconut water
- Flavors: Chocolate Peanut Butter
- Price: $62.99
- Servings Per Container: 30
- The all-vegan ingredients are perfect for athletes who want muscle-building ingredients that don’t contain animal products.
- High doses of coconut water and Himalayan sea salt can help replenish electrolytes lost during intense workouts.
- This formula has less than one gram of sugar.
- POST is only available in one flavor.
- If you’re bulking, you may want a post-workout supplement with higher fats and carbs to assist in your macronutrient intake.
- This product contains peanuts. This isn’t necessarily a con, but more a warning to folks with a peanut or nut allergy.
Read our full review of Swolverine POST.
Best Creatine for Muscle Growth
Creatine can come in many forms, but creatine monohydrate has decades of research showing that it can be effective for helping facilitate muscle growth and strength increases. It’s also the most cost-effective type of creatine on the market. (3) Many companies try their hand at making a creatine monohydrate supplement, but this one is our favorite when it comes to muscle growth.
Transparent Labs Creatine HMB
Transparent Labs Creatine stands out for its addition of HMB, aka ?-Hydroxy ?-Methylbutyrate. This is a metabolite in the branched-chain amino acid leucine that may help to prevent muscle breakdown. Combined with creatine, HMB may help build strength and size better than either ingredient could in isolation.
10% Off
Transparent Labs Creatine HMB
This top-tier creatine supplement from Transparent Labs incorporates HMB to possibly increase strength and preserve muscle more than taking either supplement alone. This is a high quality product that comes unflavored, or in a variety of tasty flavors.
The Bioperine included is a version of black pepper extract, which may help the body absorb the creatine and HMB, so less goes to waste. It also comes in seven flavors, so you’ll probably find one that you enjoy. If you want to stack it with other supplements or mix it with a flavored drink, there’s an unflavored option as well.
Specs
- Supplement Type: Creatine
- Highlights: 5g of creatine, 1.5g of HMB, 5mg of bioperine
- Flavors: Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Hawaiian Splash, Orange, Peach Mango, Strawberry Lemonade
- Price: $49.99
- Servings Per Container: 30
- The HMB included can help prevent muscle breakdown after a hard workout.
- This includes black pepper extract, which may help the body absorb more of the creatine and HMB.
- Anyone who wants a choice of flavors will like the 10 options available here.
- People who are allergic to black pepper should look elsewhere since every flavor of this creatine has black pepper extract.
- If you want creatine phosphate, hydrochloride, or any creatine other than monohydrate, you’ll have to check out another product.
- This creatine doesn’t have any stimulants, so if you want caffeine or beta-alanine, you’ll have to stack it with something else.
Read our full review of Transparent Labs Creatine HMB.
Best Beta-Alanine for Muscle Growth
Beta-Alanine may be best known for leaving your body feeling tingly once you take it, but the potential effects of beta-alanine on muscle growth and better cognition are the real reason to add this to your supplement stack. Swolverine’s beta-alanine supplement has a sizeable 5,000mg dose, which can help you bang out those extra reps and pack on more muscle.
Swolverine CarnoSyn Beta-Alanine
This beta-alanine from Swolverine contains 5,000mg of CarnoSyn beta-alanine, which could aid in muscle growth, as beta-alanine has been found to have numerous benefits for training, including better mental cognition and mental resilience during tough workouts. (1) That better mental toughness can allow the body to push past the mental limits we’ve set to push harder and work out with greater intensity, which may help optimize muscle growth. Another study found that beta-alanine can increase training performance and may lead to greater overload and adaptations in strength. (8)
10% Off
Swolverine Carnosyn Beta-Alanine
When you need pure beta-alanine and nothing else, Swolverine Carnosyn Beta-Alanine provides five solid grams per serving. Plus, it offers up 100 servings per container.
What makes this beta-alanine stand out is that it’s actually CarnoSyn beta-alanine, which is a patented ingredient and is the only beta-alanine that has status with the FDA as an ingredient determined to be safe when used within the recommended dosage. At $0.91 cents per serving and coming in an unflavored blend, Swolverine’s CarnoSyn beta-alanine is easy to add to any pre-workout beverage or intra-workout beverage to help you find that extra push in your effort.
Specs
- Supplement Type: Beta-alanine
- Highlights: 5,000mg of Carnosyn Beta-alanine
- Flavors: Unflavored
- Price: $54.99
- Servings Per Container: 60
- This has a high dose of beta-alanine, which can help give you a mental push to get through those last reps.
- The Carnosyn may help offset muscle fatigue, which can lead to harder workouts and bigger gains.
- It’s unflavored, which makes it easy to mix with another supplement, like a pre- or intra-workout.
- Anyone who wants a stacked beta-alanine supplement will have to look elsewhere — this supplement is strictly beta-alanine.
- This only comes in an unflavored powder. This makes it easy to stack with other supplements, but if you want to take beta-alanine by itself, you may want to try a flavored option.
Best Betaine Supplement for Muscle Growth
This Huge Supplements intra and post-workout supplement is stacked with important ingredients to potentially help your recovery for your most-advantageous muscle growth. The 3,000mg of betaine and 5,000mg of creatine here stick out as the stars of the show.
Huge Supplements Formula XII
Huge Supplements Formula XII has several stand-out ingredients, including creatine and beta-alanine, but the star of the show is the huge 3,000mg dose of betaine included in the formula list. Betaine has been shown to have potentially positive effects on weight training by allowing the user to perform higher repetitions in the gym. (9) Plus, betaine can help you get a bigger pump, which studies suggest can lead to muscle growth. (10)
Huge Supplements XII Intra & Post Workout
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
This formula also includes 5,000mg of creatine, which is an important addition to this line-up due to creatine’s potential to promote muscle growth (4). Plus, the included Bioperine may help provide better absorption of supplements in the body, more of the ingredients can get to work helping you put on more muscle.
Specs
- Supplement Type: Betaine
- Highlights: 3,000mg of betaine, 5,000mg of creatine, 3,200mg of beta-alanine, 5mg of black pepper extract
- Flavors: Candy Apple, Tropical Blast
- Price: $64.95
- Servings Per Container: 30
- The large dose of betaine in this supplement can facilitate muscle pumps, which can boost hypertrophy.
- Large doses of creatine and beta-alanine can help you push through harder workouts, which can lead to more muscle gains.
- This includes black pepper extract, which may aid the body in absorbing more of the active ingredients.
- Candy Apple and Tropical Blast, while delicious, are the only two options currently available.
- At nearly $65 for 30 servings, this is a more expensive option.
- Those who like to take their betaine in a pre-workout will have to look elsewhere on the market — this is designed for intra and post-workout recovery.
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
Best BCAAs for Muscle Growth
BCAAs have a few potential benefits — they may help you more quickly recover from delayed onset muscle soreness (DOMS), and this solid dose of 4,500mg of BCAAs combined with Onnit’s Power Blend™ may be just what you need to get your muscles growing. (10)
Onnit Total Strength + Performance
Made to enhance both performance and recovery, this formula has three potent blends with one focusing on BCAAs in particular. The BCAA blend contains a 4,500mg blend of BCAAs, glutamine, and beta-alanine, which may help with performance in the gym as well as recovery and endurance during longer training sessions. (10)(11)
10% Off
Onnit Total Strength + Performance
Onnit contains a Power Blend with longjack, which can help fuel muscle contractions, a Performance Blend with BCAAs, glutamine and beta-alanine, which can help boost performance during exercise, and a Support Blend with resveratrol that can help you push through during tough training.
The headliner in the support blend is resveratrol, which may also help you push through difficult sets and potentially act as an antioxidant. The power blend features d-aspartic acid, longjack extract, and stinging nettle — all of which may potentially increase testosterone levels to aid in muscle growth.(21)
Specs
- Supplement Type: BCAA
- Highlights: A 4.5g blend of l-Leucine, l-valine, l-isoleucine, and l-glutamine, a 3.4mg blend of l-dopa, longjack extract, and stinging nettle root extract, 5mg of black pepper extract
- Flavors: Strawberry Lemonade, Pink Grapefruit
- Price: $59.95
- Servings Per Container: 30
- This product not only has BCAAs, but also additional ingredients to complement their potential effects.
- Anyone who competes in a drug-tested sport or federation will appreciate that this is third-party tested for purity and potency.
- This supplement has blends that support both recovery and endurance.
- There are only two flavors available, and there’s no unflavored option, which may make combining this product with other supplements difficult.
- Folks who simply want BCAAs alone without any other ingredients will want to look at other options.
- This is sweetened with stevia extract, which tastes unpleasant to some people.
Read our full review of Onnit Total Strength + Performance.
Best Vegan Protein Powder for Muscle Growth
Who says you can’t get jacked on a vegan diet? With the correct resistance training, nutrition program, and supplementation, your potential for muscle growth can definitely match that of your omnivorous counterparts. This vegan protein may play a key role in your gains thanks to its combination of pumpkin and pea protein.
Swolverine Plant Protein
This vegan protein supplement contains two types of protein — pumpkin and pea — and delivers 22 grams of protein per serving. With only 130 calories, two and a half grams of fat, and three grams of carbs, the macronutrient profile is comparable to that of a whey protein isolate, which is notoriously high in protein and low in fat and carbs. This breakdown can be beneficial for those who want to potentially put on muscle mass with high protein while allowing more flexibility in the type of fats and carbs they’re taking in.
Swolverine Plant Protein
This plant-based protein is made from pea isolate, hemp protein, pumpkin seed protein, sacha inchi, and quinoa. It's also pretty low in fats and carbs, boasting only 0.5 and seven grams, respectively.
The use of pumpkin and pea protein gives this supp a solid micronutrient profile that includes 3mg of niacin, 34mg of calcium, 6mg of iron, 24mg of phosphorus, 2mg of zinc, 8mcg of chromium, 121mg of chloride, 330mg of sodium, and 142mg of potassium. Plus, they contain omega-6 and omega-3 fatty acids, which may have anti-inflammatory effects on your joints.
Specs
- Supplement Type: Vegan Protein
- Highlights: 22g of pumpkin and pea protein, 3g of carbohydrates, 2.5g of fat
- Flavors: Chocolate Cake, Salted Caramel
- Price: $52.99
- Servings Per Container: 30
- Vegans who want a blend that contains a healthy dose of protein for muscle growth will appreciate the 22 grams derived from pea and pumpkin seed protein.
- With fewer carbs and fats than other protein powders, you’re able to eat more carbs and fats from other sources, like whole foods if you wish.
- This formula includes nine various micros which aren’t commonly found in protein supplements.
- This product only offers Salted Caramel and Chocolate Cake flavor options, so if you want more variety, you’ll have to look somewhere else.
- If you are looking to bulk, you may want a plant protein with higher carbs and fats.
- If you have a pea allergy, you’ll want to find one that is derived from hemp, soy, or a different plant.
Best Citrulline for Muscle Growth
If you’re looking for a supplement that may aid in better blood flow and potentially better pumps — this citrulline product will get you excited about all the muscle growth you may garner.
Onnit Total Nitric Oxide
A good muscle pump doesn’t just feel great — it also can induce hypertrophy in muscles. Which is why this product includes a healthy dose of citrulline dl-malate, a vasodilator that can help widen your blood vessels, allowing more blood flow to pass through and potentially leading to better pumps during your workout. Which, in turn, can lead to more muscle growth.
10% Off
Onnit Total Nitric Oxide
This product contains three grams of L-Citrulline DL-Malate, as well as mango fruit powder and fermented beets, which can all play a role in synthesizing nitric oxide. It comes in a sweet Harvest Fruit flavor.
In addition to citrulline, Total Nitric Oxide contains 5.87 grams of a proprietary blend that includes fermented beetroot, grape seed extract, apple extract, and acerola cherry extract. Beets are a natural vasodilator (22), which can make increased blood flow even more likely. And the grape seed, apple, and cherry extracts may boost recovery by reducing inflammation, so you can get back in the gym sooner for another good pump session.
Specs
- Supplement Type: Citrulline
- Highlights: 3,000mg of l-citrulline, a blend of beetroot, grape seed extract, apple extract, and cherry extract, 1,400mg of arginine nitrate
- Flavors: Harvest Fruit
- Price: $39.99
- Servings Per Container: 20
- Three grams of citrulline in this formula can increase blood flow to help facilitate pumps which can aid in muscle growth.
- The beetroot can help produce nitric oxide, which can further aid in blood flow.
- Folks who like amino acids in their supplements for recovery will appreciate the citrulline and arginine.
- This currently only comes in a Harvest Fruit flavor, so if you want more variety, you’ll have to look somewhere else.
- There are less expensive citrulline supplements on the market.
Best Testosterone Booster for Muscle Growth
Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy, in other words — more muscle, better strength, and increased power (12). This test booster is one of our favorites.
TestoFuel Testosterone Booster
Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports. This supplement contains 11 ingredients that can provide the potential for better muscle growth. These include 4,000IU of vitamin D3, which can aid in testosterone production, 2,000mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body, and oyster extract, which can promote testosterone synthesis in the body. (13)(14) (15)
Testofuel Testosterone Booster
Testofuel uses an up-to-date formula with large doses of each included ingredient to help optimize your muscle growth. All-natural ingredients such as d-aspartic acid, vitamin D, and oyster extract help to support your body’s natural production of testosterone and muscle, making this product a great choice for those looking to pack on some gains.
This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to, over time, more net muscle growth. TestoFuel has three buying options — the most expensive comes out to $2.16 for a one-month supply of four pills daily. If you opt to buy the two or three-month supply, you’ll score a better price tag and some freebies (such as a month’s worth of TestoFuel, an extra test booster,...
Click here to view the article.
