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Supplements for Muscle Growth & Strength
21 products
Shop supplements for muscle growth from Klean Athlete, Garden of Life, Thorne, Pure Encapsulations and Ancient Nutrition: whey isolate, casein, plant protein, creatine and amino acids. Most products provide 20–30 g of protein or 5 g of creatine per serving to support strength training and muscle gain.
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Types of Supplements for Muscle Growth and Strength
Whey protein isolate
Whey protein isolate is whey filtered to remove most of the fat and lactose, which leaves a powder that is at least 90% protein by weight. It digests quickly and is naturally high in leucine, the amino acid that signals muscle protein synthesis.
Casein protein
In the stomach, this type forms a gel, so amino acids are released slowly over several hours. Micellar casein is the least processed form: it keeps the natural structure of casein as it occurs in milk. Because of the slow release, casein is often taken before bed or between long gaps in meals.
Plant-based protein
Plant protein powders are made from peas, brown rice, other legumes, seeds or sprouted grains. They are dairy-free and suit vegan diets.
Creatine
Creatine is a compound the body makes from three amino acids: arginine, glycine and methionine. Muscles store it as phosphocreatine and use it to quickly regenerate ATP, the energy source for short, intense efforts such as heavy lifts and sprints.
Essential amino acids
Essential amino acids (EAAs) are the nine amino acids the body cannot make and must get from food. BCAAs are three of them: leucine, isoleucine and valine. Leucine plays the main role in switching on muscle protein synthesis. HMB (beta-hydroxy beta-methylbutyrate) is formed in the body when leucine is broken down and is studied for its role in reducing muscle protein breakdown. EAA formulas contain all nine essential amino acids, while BCAA products cover only three.
Protein blends
Protein blends combine several protein sources in one powder, such as whey, milk protein, bone broth and collagen. Some also add creatine or other active ingredients. Collagen on its own is an incomplete protein because it lacks tryptophan, so in blends it is paired with whey or milk protein.
