5 Supplements You Should Be Taking To Increase Your Gains

Building muscle requires a combination of intense training, proper nutrition, and adequate recovery. While whole foods should always be your primary source of nutrients, supplements can play a crucial role in maximizing muscle growth and improving performance. The right supplements can enhance protein synthesis, boost strength, and accelerate recovery, helping you get the most out of your workouts. If you’re looking to pack on muscle, here are the best supplements to add to your regimen.

Joe S

2/26/20252 min read

1. Whey Protein

Protein is the building block of muscle, and whey protein is one of the most effective and convenient ways to ensure you're getting enough. Whey protein is rich in essential amino acids, particularly leucine, which stimulates muscle protein synthesis. It is quickly absorbed by the body, making it an excellent post-workout option to aid muscle recovery and growth. If you struggle to meet your daily protein intake through whole foods alone, a whey protein shake can help fill the gap.

2. Creatine Monohydrate

Creatine is one of the most well-researched and effective supplements for muscle growth. It helps increase strength, power, and endurance by providing your muscles with more energy during high-intensity workouts. Creatine also promotes muscle cell hydration, which can lead to increased muscle size over time. Studies have consistently shown that creatine supplementation can enhance muscle mass and strength gains when combined with resistance training.

3. Branched-Chain Amino Acids (BCAAs)

BCAAs—leucine, isoleucine, and valine—are essential amino acids that play a key role in muscle growth and recovery. Leucine, in particular, triggers muscle protein synthesis, which is essential for building new muscle tissue. BCAAs can help reduce muscle soreness, prevent muscle breakdown, and support endurance during prolonged workouts. While BCAAs can be found in high-protein foods, supplementing with them can be beneficial, especially if you train fasted or have long, intense training sessions.

4. Beta-Alanine

Beta-alanine is an amino acid that helps increase muscle endurance by buffering acid buildup in the muscles during exercise. This allows you to push through more reps and sustain high-intensity efforts for longer periods. Over time, beta-alanine supplementation can lead to greater training volume, which is essential for muscle growth. It’s especially useful for athletes engaged in weightlifting, sprinting, or high-intensity interval training (HIIT).

Conclusion

While supplements can enhance muscle growth, they should be used in combination with a solid training program and proper nutrition. Whey protein, creatine, BCAAs, and beta-alanine are some of the best options to support muscle building and recovery. However, always prioritize whole foods and consistent training as the foundation of your fitness journey. If you’re serious about maximizing your muscle gains, adding these scientifically-backed supplements to your routine can give you that extra edge.