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The key to building muscle is consistent training and a well thought out and consistent diet, however there are certain supplements that we recommend to help support your training and recovery whilst looking to build muscle. This article will take you through these supplements, explaining why you may want to look into them if you’re training predominantly for muscle building purposes. Whilst you’re here though, check out the collection of supplements for building muscle.
You do not need supplements to build muscle, is the short answer. However, supplements can help provide support where your nutrition potentially might not be optimal. For example protein shakes provide the nutrients required for muscle protein synthesis, supplemented carbohydrate before training can support energy production and promote faster recovery, and some like creatine can help you produce more force when you’re lifting heavy. So whilst you certainly don’t need supplements to build muscle, they can support your efforts in key areas that are essential for muscle building.
Creatine is one of the most researched and proven supplements to support muscle growth and muscle performance. Creatine Monohydrate is the most researched form, and is understood to work by increasing phosphocreatine stores in the muscles which aid in ATP production. ATP is the main energy source for muscles during short, explosive, fast twitch movements.
As ATP is used and levels deplete during activities like sprinting or lifting, creatine helps to replenish the levels, which allows for more power & strength. Creatine also works by drawing water into the muscle cells which can increase muscle volume and size.
Whilst some people may like to load creatine, this period is not necessary. Evidence shows that supplementing with a smaller dose will have the same effect, but it'll just take a bit longer to maximise creatine storage, which can be achieved by a daily dose of 3-5g.
Loading typically involves taking a higher dose of creatine for a short period (usually 5-7 days) before settling into a maintenance dose. The standard loading protocol is to take around 20 grams of creatine per day (divided into 4 doses of 5 grams each) during this loading phase. The purpose of this is to rapidly increase the creatine levels in the muscle. It is not necessary however, and we recommend a consistent dose of 5g per day. Whilst you’re here, check our our article on the different types of creatine.
Protein is required for muscle recovery, repair and growth. Whey Protein is considered a complete protein source, meaning that it contains all nine of the essential amino acids, making it ideal for recovery. The nine essential amino acids found in whey protein are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. Whey protein has a fast absorption rate, which some say make it better for post workout. Whilst you’re here, be sure to take a look at our article on protein timing.
Whey protein is high in leucine, which helps to activate muscle protein synthesis through activating the rapamycin complex 1 pathway. This begins the muscle repair and building of new muscle tissue processes. We recommend whey protein to be a convenient solution, used to help you reach your daily intake of protein. Whilst you’re here, make sure you check out our article on how much protein do you need to build muscle.
Micellar Casein is a slower digesting protein, which is better for sustaining muscle recovery ver a longer period of time. It is a popular nighttime shake or snack, as it can help maintain a positive protein balance overnight to support muscle recovery and reduce potential muscle breakdown. Casein actually coagulates in the stomach, making digestion slower which serves a purpose in providing a steadier supply of amino acids, beneficial for fasting periods, such as overnight. Whilst you’re here, be sure to learn more about the benefits of casein protein.
Our 100% plant protein powder is a great vegan alternative for those looking for plant based protein options. Our plant protein combines pea, brown rice and faba bean proteins to create a complete protein profile with all 9 essential amino acids, with each serving delivering 24g total of protein, with 3g of leucine, which as we’ve mentioned is key for muscle protein synthesis. Our plant protein powder also delivers 3.2g of fibre to help support the gut, and is also gluten free and non GMO.
Workout Fuel is designed to improve your workout performance. With caffeinated and non caffeinated options to cater to different schedules and preferences, this pre workout formula only contains ingredients which work acutely, to benefit you for that workout. It contains fast acting carbohydrates as well as amino acids and nootropics to maximise your physical and mental capacity over intense workouts.
The caffeinated version provides 200mg of caffeine for energy, which is balanced with L-Theanine to help prevent jitters. Workout Fuel also contains L-Citrulline Malate to promote nitric oxide production to improve blood flow and nutrient delivery to the working muscles. It has Maltodextrin, to provide quick and easily digestible fuel for your workouts, as well as cluster dextrin, another fast digesting source of energy.
As well as these ingredients, it contains Betaine which has a variety of functions, being involved in liver function, cellular reproduction, and helping the production of carnitine. Furthermore, we added nootropics such as L-Tyrosine, which is an amino acid that is a precursor to neurotransmitters such as dopamine and norepinephrine, and Alpha GPC, which has been found to potentially increase muscular power and strength as well as help maintain cognitive function and acuity. Be sure to check out our full ingredient breakdown of Workout Fuel.
This article has gone over some of the most effective supplement options to support your muscle building efforts. Remember, supplements will ‘work’ the best when they are utilised on top of a well thought out and executed nutrition and workout routine. Whilst you are here, be sure to check our article does protein timing matter for muscle gain?
