Best supplements for muscle growth in 2024

About Naked Whey

For those looking to increase their muscle mass and strength, whey protein products like Naked Whey are amongst the most evidence-based products on the market. Decades of research findings suggest that supplementing with whey protein can not only help you build muscle but can also increase strength and speed recovery after intense workouts. 

Unlike many of the whey protein products on the market that contain additives and fillers, Naked Whey is made with just one ingredient: whey protein concentrate. Naked Whey protein is derived from grass-fed cows raised on small family dairy farms in Northern California and Idaho, so you can feel good about buying this product. 

All Naked Nutrition products are third-party tested for quality and purity, and Naked Whey is certified by Informed-Choice Trusted by Sport, a monitoring program that certifies that supplements have been regularly tested for substances banned in sports. This product is also certified gluten-free and doesn't contain any additives or potential allergens like soy. 

Why we like it

• Third-party tested
• Provides 25 grams of protein per serving
• Free from additives

What to consider

• Expensive
• Not appropriate for vegans
• May cause stomach issues, like bloating and gas, in people who are lactose intolerant

Best for older adults:  Bub’s Naturals Collagen Peptides

About Bub’s Naturals Collagen Peptides

It’s not just athletes and gym-goers who should be concerned with their muscle growth. Older adults are more at risk for low muscle mass as muscle mass and muscle strength decline with age. In fact, studies show that most people over the age of 60 lose around 1% of their muscle mass and around 3% of their muscle strength per year. 

Unfortunately, this loss of muscle mass and strength can lead to health issues and contribute to weakness, balance issues and an increased risk of falls. Even though this gradual decline in muscle mass and strength isn’t entirely preventable, adding more protein to your diet and pairing increased protein with strengthening exercises can improve muscle mass in older adults. Studies show that supplementing with collagen, the most abundant protein in the human body, is effective for building muscle and improving muscle strength in older adults. What’s more, taking collagen peptides has been shown to improve other aspects of health in older people, including bone mineral density. 

Bub’s Naturals Collagen Peptides Powder is Certified for Sport by the third-party testing organization NSF International, which verifies that dietary supplements are free from over 290 substances banned by the US Anti-Doping Agency and Major League Sports. What’s more, the collagen used in Bub’s Naturals Collagen Peptides is derived from cows raised on pasture on sustainable farms in Southern Brazil. It’s also free from GMOs as well as common allergens like nuts, soy and gluten.  

Why we like it

• Provides 18 grams of protein per serving
• NSF Certified for Sport
• Can be added to hot and cold beverages as well as meals and snacks

What to consider

• Expensive 
• Not appropriate for vegans

Best for pairing with resistance training: Thorne Creatine Monohydrate

About Thorne Creatine Monohydrate 

Creatine monohydrate is one of the safest and most well-studied sports supplements you can buy. Your body naturally produces creatine from the amino acids glycine, arginine and methionine, and it’s also found in foods like meat and fish. Creatine is used as a source of energy for muscle cells, and when taken as a supplement, creatine monohydrate is effective for increasing muscle growth, enhancing athletic performance and improving muscle strength. 

Thorne is a supplement brand that’s trusted by healthcare experts because of the company’s dedication to quality and safety. Thorne Creatine Monohydrate is NSF Certified for Sport and Thorne has also obtained an “A” rating from the Therapeutic Goods Association (TGA), a regulatory agency run by the Australian Department of Health. 

Each serving of Thorne Creatine Monohydrate provides 5 grams of creatine monohydrate. It’s gluten, soy and dairy-free and contains no additives.  

Why we like it

• NSF Certified for Sport
• Safe and effective 
• Improved muscle growth when used with resistance training

What to consider

• Only available in unflavored
• Pricey

Best for vegans: NOW Organic Pea Protein

About Now Organic Pea Protein

If you’re a vegan or prefer to use plant-based proteins, adding a pea protein powder to your diet, like NOW Organic Pea Protein, can help you boost your protein intake and build muscle mass. NOW Organic Pea Proteins provides 15 grams of pea protein isolate per serving (20 grams), which provides the amino acids your body needs to support muscle growth, including the branched-chain amino acid (BCAA) arginine. 

Like whey protein, studies show that supplementing with pea protein can help support muscle growth. In fact, research suggests that pea protein can be just as effective as whey protein for building and strengthening muscles when paired with strength training. 

NOW Organic Pea Protein can easily be added to pre- or post-workout protein shakes and is a smart way for those following plant-based diets to incorporate more muscle-building amino acids into their routine. NOW Organic Pea Protein is vegan-friendly and carries the LGC Informed Sport Seal, which verifies that the product has been tested for a number of substances that are banned in sports.

Why we like it

• Informed Sport Certified 
• Effective for Building muscle mass
• Vegan and organic

What to consider

• Limited flavors 
• Flavored versions contain additives like sugar alcohols

Best for improving your workout: Naked Energy

About Naked Energy

Pre-workouts are supplements that typically contain a stimulant, like caffeine, plus other ingredients known to benefit muscle health like creatine and beta-alanine. Beta-alanine is an amino acid that may help reduce muscle fatigue, which could help improve the efficiency of your workouts. 

Studies show that taking pre-workouts before exercising could help improve athletic performance, including improving power during strength training, making pre-workouts a smart addition to the muscle-building protocol. 

Naked Energy is a pre-workout that provides 200 milligrams of energy-boosting caffeine (also available in a stim-free variety), plus other ingredients that may help encourage muscle growth, including beta-alanine and creatine. It’s also vegan-friendly, free from major allergens and third-party tested for quality and purity. 

Why we like it

• Contains 200 milligrams of caffeine for energy
• Third-party tested
• Vegan-friendly
• Stim-free option available

What to consider

• Its high caffeine content may be too much for those sensitive to this stimulant 
• Pricey

How to choose a supplement for muscle growth

First, it’s important to understand that while muscle-building supplements like protein powders and creatine can be helpful for increasing muscle mass, they’re not necessary for improving your body composition. 

The most important factors in building muscle mass are to make sure you’re following a nutritious diet high in protein and to incorporate strength-training exercises into your fitness routine.

However, adding muscle-building supplements to your diet could help you achieve your body composition goals as long as they contain effective ingredients. Research shows that taking supplements containing ingredients like creatine and whey protein is effective for building muscle mass and improving strength. Plus, taking a pre-workout that contains a stimulant, like caffeine, could encourage better workout performance, which could also stimulate muscle growth.

When shopping for a muscle growth supplement, it’s best to purchase a supplement that makes the most sense for your lifestyle. For example, if you’re simply looking to boost your protein intake, a protein powder or a collagen peptide product can be helpful. Those who are looking for a way to boost their performance in the gym, including power during strength training, may want to opt for a pre-workout or creatine monohydrate. 

No matter which type of muscle growth supplement you choose, always opt for safe, evidence-based products that have been proven effective for building muscle mass. Also, when shopping for muscle growth supplements, it’s important to consider your budget, dietary restrictions, and food allergies.

Methodology

To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top supplements on the market. Then, we used product descriptions, reviews and user ratings to find the best supplements for muscle growth for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.

FAQ

What helps muscles grow faster?

Building muscle takes time and hard work. However, compounding exercises and focusing on specific muscle groups, consuming enough calories, getting enough sleep and adding in well-researched supplements can help improve the rate of muscle growth.

Does creatine help build muscle?

Yes, creatine will help build muscle in the short term and over the course of time. Whether you lead a sedentary lifestyle or you like to get active, creatine can assist in muscle growth.

What type of protein is best for muscle gain?

Protein, in general, is necessary for muscle health, but studies show that certain types of protein powders, such as whey and pea protein and collagen peptides, could be effective in promoting muscle gain. That said, the most important factor in building muscle is to make sure you’re consuming adequate protein for your needs, no matter the source. 

References

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Oikawa, S. Y., Holloway, T. M., & Phillips, S. M. (2019; 6: 75.). The impact of step reduction on muscle health in aging: Protein and exercise as countermeasures. Frontiers in Nutrition, 6. https://doi.org/10.3389/fnut.2019.00075. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543894/ 

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