The Best Supplements for Muscle Growth That Have Changed My Fitness Journey

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Today I’m going to talk about the best supplements for muscle growth which have helped me improve my performance in every sport I do—and even better, they’ve helped me maintain a healthy weight. That’s mostly thanks to more efficient workouts and the clear benefits of having strong, lean muscle mass.

First of all we need to know that muscles can only grow by doing exercise (for which some supplements will help in terms of performance), and eating the right amount of daily protein, there is no other way, simple as that.

We all know that consistent exercise and proper nutrition are the foundations of fitness. But let’s be real—sometimes, we need a little boost to recover better, push harder, and build muscle more effectively. That’s where supplements come in. I’ve tried quite a few over the years, and these five are the ones that have really made a difference for me.

Let’s break them down one by one—and I’ll also share how and when to take them to get the most out of each.

1. Creatine – The Classic That Just Works

Creatine is probably the most talked-about among the best supplements for muscle growth—and with good reason. It’s one of the most researched, safe, and effective options out there.

When you take creatine, it helps your muscles create more ATP (adenosine triphosphate), which is the energy currency your body uses during short, explosive movements—like sprinting or lifting heavy weights. That means you can train harder and recover faster.

The best part? It works even better when taken consistently. You don’t need a loading phase (unless you’re in a hurry to saturate your muscles), just take 3–5 grams daily, every day. I prefer taking mine after workouts, mixed into my protein shake or just with water.

I personally prefer unflavored Creatine so that I can take it in my window of Intermittent Fasting but it’s a personal choice, the main thing is being consistent and taking it everyday.

06/06/2025 02:19 pm GMT

2. Beta-Alanine – Your Endurance Wingman

Beta-alanine is one of those underrated supplements that can make a real difference—especially if you do high-intensity training like sprints, HIIT, or circuit workouts. To me it has definitely be a life changer since at my 50’s I was struggling with a lot of pains specially the days after playing football. 

So what does it actually do?

Beta-alanine helps increase levels of carnosine in your muscles. Carnosine acts as a buffer against lactic acid—the stuff that builds up when you’re pushing yourself hard and causes that burning feeling in your muscles. By buffering that acid, carnosine allows you to keep going longer and feel less fatigue.

But here’s the trick: your body doesn’t absorb carnosine directly. You need to supplement with beta-alanine, which your body then converts into carnosine. Cool, right?

The ideal way to take it is 2–5 grams per day, and you want to take it every day, not just on training days. I split it into smaller doses to avoid the harmless but odd “tingly” sensation it can cause. For me, with breakfast and lunch works best. Over time, you’ll notice better endurance, especially in workouts that usually leave you gasping.

You will notice a massive difference with this one and it has to be between one of the best supplements for muscle growth.

06/06/2025 02:19 pm GMT

3. Citrulline Malate – The Pre-Workout Pump You Can Feel

This one is a game-changer, especially if you like feeling that muscle pump during your workouts. Citrulline malate works by increasing nitric oxide production in the body. Nitric oxide acts as a vasodilator—it helps your blood vessels relax and widen, allowing more blood, oxygen, and nutrients to reach your muscles during exercise.

That means better performance, more endurance, and yes, that nice full-muscle pump we all enjoy after a good set.

Citrulline is converted in the body into arginine, which boosts nitric oxide. Interestingly, citrulline is even more effective than taking arginine itself, because it’s absorbed better.

The sweet spot for dosage is around 6–8 grams, taken 30 to 45 minutes before your workout. I mix it with water or a simple pre-workout drink. The extra blood flow helps with energy during the session and supports recovery afterward too.

Complimenting it with home made Beetroot juice you will maximize nitric oxide production for improved endurance, better pumps, and faster recovery.

06/06/2025 02:20 pm GMT

4. Protein – The Priority Fuel and One of The Best Supplements for Muscle Growth

Let’s be honest, if you’re not hitting your daily protein target, no supplement is going to save your gains. Protein is the foundation of muscle growth, repair, and overall health. Your body uses protein not only for muscles, but also for skin, enzymes, hormones, immune function—you name it.

So how much should you be aiming for? A solid guideline is 1.6 grams of protein per kilogram of body weight per day. If you weigh 75 kg, that’s about 120 grams of protein daily. Just be mindful not to dump it all into one meal—your body can only absorb around 30–50 grams per meal, so spread it throughout the day.

I try to get most of my protein from whole foods like chicken, fish, eggs, tofu, and legumes. But when I’m short on time or post-workout, a whey or plant-based protein shake is super convenient, it’s not always easy to reach the right amount of daily proteins and supplements can make the difference.

Bonus tip: pair your protein with Collagen Peptides Powder with which you will kill two birds with one shut, getting the benefits of Collagen and a good number of your daily proteins is one of the best supplements for muscle growth.

06/06/2025 02:19 pm GMT

5. Magnesium – The Undercover MVP

Magnesium doesn’t get as much spotlight as creatine or protein, but it’s just as crucial. This mineral is involved in over 300 biochemical processes in the body, including those that control muscle contractions, energy production, nerve function, and recovery.

If you’re low on magnesium (and many active people are), you might feel fatigued, get more cramps, or struggle with recovery and sleep. That’s why it’s one of my go-to supplements, especially after intense training days.

I usually take 300–400 mg daily, preferably at night, since magnesium also helps relax the nervous system and improves sleep quality. You can find it in foods like leafy greens, almonds, pumpkin seeds, and dark chocolate—but honestly, a supplement makes it easier to stay consistent.

Any Magnesium supplement is vital to include it but to be more accurate Magnesium Glycinate will be great for great for sleep, reducing anxiety, and muscle recovery. Magnesium Malate for for energy, muscle recovery, and reducing post-workout soreness, and Magnesium Citrate is very popular for relieving constipation—it has a gentle laxative effect by drawing water into the intestines. 

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Conclusion: A Simple Combo for Real Results

So, there you have it—my personal five best supplements for muscle growth. When taken consistently and paired with a balanced diet and regular (not extreme) exercise, these can make a huge difference.

You don’t have to train like a maniac or spend hours in the gym every day. A mix of strength training 3–5 times a week, staying active in general, and adding these key supplements into your routine can help you gain lean muscle, improve performance, and stay healthy long-term.

The key takeaway? Supplements work best when they support a healthy lifestyle, not replace it. Stay consistent, listen to your body, and don’t be afraid to try what works best for you.

As a final note I have to say that including a set of light exercises in the mornings activates me really well for the day, try it and you will feel the benefits of strengthening your Willpower.

Close-up of fish oil capsules spilling from a bottle on white background. Best supplements for muscle growth

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